Choline: what it does and how much you need
Choline helps with memory, mood and muscle control, and helps build cell membranes. Adults need an adequate intake of 550 milligrams for men and 425 milligrams for women, and the upper limit is 3,500 milligrams a day.
General information, not medical advice. Check with a doctor or pharmacist before taking a supplement, especially if you are pregnant or breastfeeding, take any medicine, or are under 18.
How much you need and the upper limit
| Adults need | An adequate intake of 550 milligrams for men and 425 milligrams for women |
|---|---|
| Upper limit | 3,500 milligrams a day |
These are the US (NIH) figures for adults. Supplement Check has no separate NHS figure for choline.
Cautions
- Very high intakes can cause a fishy body odour, sweating and low blood pressure.
Food sources
- Eggs
- Beef and chicken
- Fish
- Soybeans
- Potatoes
- Broccoli
Quick answers
- What does choline do?
- Choline helps with memory, mood and muscle control, and helps build cell membranes.
- How much choline do adults need?
- Adults need an adequate intake of 550 milligrams for men and 425 milligrams for women (US, NIH).
- What is the upper limit for choline?
- US: 3,500 milligrams a day.
- Which foods have choline?
- Eggs, beef and chicken, fish, soybeans, potatoes, broccoli.
- What should I watch out for with choline?
- Very high intakes can cause a fishy body odour, sweating and low blood pressure.
Sources
- NIH Office of Dietary Supplements fact sheet
https://ods.od.nih.gov/factsheets/Choline-HealthProfessional/
Ask Supplement Check yourself
Type a vitamin, mineral or supplement, a dose, or a product name, and get the daily need, the upper limit and any cautions. Open Supplement Check, free, no sign-up.
In Claude or any app that takes MCP connectors, add https://goodturn-mcp.pages.dev/supplementcheck/mcp and ask: “How much choline do I need?”