What it does
The body produces some choline, but not always enough to meet needs. Choline also participates in lipid transport and methyl-group metabolism. Adequate Intakes differ by age, sex, pregnancy, and lactation.
Food sources and absorption
Eggs, meat, fish, dairy, soybeans, kidney beans, and some cruciferous vegetables contribute. People can obtain choline from mixed, vegetarian, or vegan patterns, but the food combinations differ.
Safety and individual context
High supplemental intakes can cause adverse effects. Food-first planning is usually the simplest starting point. Pregnancy and liver disease are good reasons to discuss individual needs with a qualified professional.
Primary reference
NIH Office of Dietary Supplements consumer fact sheet
How to use this information
Reference values describe population needs and are not a diagnosis. Food patterns, health conditions, pregnancy, laboratory results, and medications can change what is appropriate. Avoid high-dose supplementation unless there is a clear reason and qualified guidance.