Choline
Last updated: August 9, 2026
Benefits
Used to build cell membranes and acetylcholine, a signalling chemical involved in memory and muscle control, and to carry fat out of the liver. Needs rise in pregnancy, when it contributes to the baby's brain development.
How much you need
Recommended daily amounts by life stage, per NIH and NASEM Dietary Reference Intakes. Where the evidence hasn't been enough to set a full RDA (Recommended Dietary Allowance), NASEM sets an AI (Adequate Intake) instead — both are shown together below.
| Life stage | RDA / AI |
|---|---|
| Children 1–3 | 200 mg |
| Children 4–8 | 250 mg |
| Boys 9–13 | 375 mg |
| Girls 9–13 | 375 mg |
| Males 14–18 | 550 mg |
| Females 14–18 | 400 mg |
| Men 19–50 | 550 mg |
| Women 19–50 | 425 mg |
| Men 51–70 | 550 mg |
| Women 51–70 | 425 mg |
| Men 71+ | 550 mg |
| Women 71+ | 425 mg |
| Pregnancy 14–18 | 450 mg |
| Pregnancy 19–50 | 450 mg |
| Lactation 14–18 | 550 mg |
| Lactation 19–50 | 550 mg |
Upper limit
This limit applies to total Choline intake — food and supplements combined.
| Life stage | Tolerable upper limit |
|---|---|
| Children 1–3 | 1000 mg |
| Children 4–8 | 1000 mg |
| Boys 9–13 | 2000 mg |
| Girls 9–13 | 2000 mg |
| Males 14–18 | 3000 mg |
| Females 14–18 | 3000 mg |
| Men 19–50 | 3500 mg |
| Women 19–50 | 3500 mg |
| Men 51–70 | 3500 mg |
| Women 51–70 | 3500 mg |
| Men 71+ | 3500 mg |
| Women 71+ | 3500 mg |
| Pregnancy 14–18 | 3000 mg |
| Pregnancy 19–50 | 3500 mg |
| Lactation 14–18 | 3000 mg |
| Lactation 19–50 | 3500 mg |
Sustained very high choline intake can cause a fishy body odour, sweating, nausea, a drop in blood pressure, and liver toxicity.
Best food sources
| Serving | ||
|---|---|---|
| Egg yolks | — | — |
| Beef and chicken liver | — | — |
| Chicken and beef | — | — |
| Soybeans and kidney beans | — | — |
| Salmon and cod | — | — |
Body systems & goals
Body systems it supports
- Liver — Your liver is the body's processing hub, handling everything you eat, drink, and metabolize. A balanced spread of these nutrients supports the everyday work it does to keep you steady. (established evidence)
Frequently asked questions
How much Choline do adult women need per day?
Adult women (19–50) need 425 mg of Choline per day, per NIH/NASEM Dietary Reference Intakes.
How much Choline do adult men need per day?
Adult men (19–50) need 550 mg of Choline per day, per NIH/NASEM Dietary Reference Intakes.
Does pregnancy change how much Choline you need?
Yes — during pregnancy (ages 19–50) the recommended amount rises to 450 mg per day, compared with 425 mg for non-pregnant adult women.
Is there an upper limit for Choline?
Yes — for adults 19–50, the tolerable upper limit is 3500 mg. Sustained very high choline intake can cause a fishy body odour, sweating, nausea, a drop in blood pressure, and liver toxicity.
What foods are highest in Choline?
Good sources include Egg yolks, Beef and chicken liver, Chicken and beef, Soybeans and kidney beans, and Salmon and cod.
How Tavita handles this
Tavita logs Choline from both the food you eat and the supplements you take, adding both into one running daily total. It warns you before you reach the tolerable upper limit, counting your combined intake from food and supplements.
Sources
Figures on this page come from the NIH Office of Dietary Supplements fact sheets and the National Academies of Sciences, Engineering, and Medicine (NASEM) Dietary Reference Intake tables — the same dataset that powers the Tavita app. They were independently re-verified by blind re-derivation on August 9, 2026. See the methodology page for how this library is built and kept current.
Tavita is not a medical provider. This page is educational information, not medical advice — talk to your clinician before changing your supplement or medication routine.