A cup of broccoli is 72mg of choline or approximately 12% of daily value.

Choline is a member of the B complex family and a lipotropic or fat emulsifier. It works well with inositol, another B complex family member, to utilize fats and cholesterol. Choline may be sold under the name of phosphatidylcholine or phosphatidylinositol.
If you are often nervous or “twitchy” it might help to increase choline. If you are taking lecithin, you probably need a chelated calcium supplement to keep your phosphorus and calcium in balance, since choline seems to increase the body’s phosphorus. Try getting some choline in your diet as a way to improve memory. Large doses of choline over a long period of time, may produce a deficiency of B6.
Heavy drinkers need to make sure the liver gets choline to do the extra work.

Function of choline

Choline seems to emulsify cholesterol so that it doesn’t settle on artery walls or in the gallbladder, therefore helps control cholesterol buildup. The utilization of choline in the body depends on vitamin B12, folic acid and the amino acid L-carnitine. Choline assists in conquering the problem of memory loss in later years (doses of 1-5g a day)
Choline is an aid in sending of nerve impulses, specifically those in the brain used in the formation of memory. It is also an aid in the treatment of Alzheimer’s disease.
It helps eliminate poisons and drugs from your system by aiding the liver. It can produce a soothing effect.

Foods rich in choline

Egg yolks, beef brain and heart, green leafy vegetables, yeast, liver wheat germ, and, in small amounts, lecithin.

Signs of deficiency

May result in cirrhosis and fatty degeneration of liver, hardening of the arteries and possibly Alzheimer’s disease

Signs of excess

Not known

Recommended daily dosage

No RDA has been established, though it’s estimated that the average adult diet contains between 500 and 900mg a day.
Water, sulfa drugs, estrogen, alcohol and processed food can stand in the way of choline being absorbed.

To buy


Further reading

Web MD
Science direct
Very well health


  1. New Vitamin Bible Earl L. Mindell, Hachette Book Group, 2011
  2. NIH National Institutes of health,office of dietary supplements

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