Choline is an essential nutrient that has a major role in many bodily functions, from brain development to cardiovascular health. It is found in a variety of foods, including meat, fish, dairy products, eggs, fruits, vegetables, and whole grains. Everyone needs choline, but it is especially important for pregnant women and the elderly. Most Americans consume less choline than the recommended amount, but deficiency is rare in healthy people since the body can produce some choline on its own.
The best dietary sources of choline are meat, fish, dairy products, and eggs. Fruits, vegetables, and whole grains also contain choline, so there are plenty of options for people who follow vegetarian or plant-based diets. A large cohort of men and women from the Nurses' Health Study and the Health Professional Follow-up Study found that a higher intake of phosphatidylcholine was associated with a higher risk of death from cardiovascular disease (CVD) and other causes. It is essential to make sure you are getting enough choline in your diet.
To do this, you should aim to consume the recommended amount of choline each day. This amount varies depending on your age and gender. Women who are pregnant or breastfeeding need more choline than other adults. If you are concerned about your choline intake, talk to your doctor or a registered dietitian.