Choline: The Essential Nutrient
You’ve Never Heard Of

When it comes to choline, the facts are clear – Americans are not getting enough of it. Choline is an essential nutrient needed for health promotion and disease prevention in individuals of all ages. It is essential for many of life’s most basic functions including the normal functioning of all of the body’s cells, brain and nerve function, liver metabolism and the transportation of nutrients throughout the body. Yet research shows that only 1 in every 10 Americans gets the recommended amount of choline each day.

Choline is especially important for pregnant and breastfeeding women. It is essential for brain and memory development in the fetus and newborn infant and can even help reduce the risk of certain birth defects. Visit For Moms & Moms-To-Be for more information.

Dietary choline has also been linked to a reduced risk of dementia, Alzheimer’s disease, breast cancer and heart disease. Visit Choline & Your Health for more information on the many benefits of eating foods rich in choline.

Incorporating More Choline Into Your Diet

While the body does produce choline, it does not produce enough to meet everyone’s daily needs. Eating foods naturally rich in choline is the best way to get the recommended amount. Choline is found in foods such as beef and chicken liver, egg yolk, soybeans, beef, milk and peanuts.

The Food and Nutrition Board of the Institute of Medicine recommends that Americans get the following amount of dietary choline each day:

Visit the Food & Recipes section to learn more about foods that contain choline and to get choline-rich recipes.