Choline: The Brain-Boosting Nutrient You’re Probably Missing

Choline Rich Foods

More than 90% of Americans don’t get enough choline in their diet, and most have never even heard of it. But this essential nutrient plays a major role in how we age. It supports memory, focus, muscle strength, and even liver and heart health. And the older we get, the more important choline becomes.

Let’s take a closer look at what choline is, what it does for our health, and how to get more of it from your daily diet.

What Is Choline, and Why Should You Care?

Choline is a nutrient your body needs every day, but your liver can only make a small amount. The rest must come from food.

What does Choline Do?

• Supports your brain: Choline is used to make a brain chemical called acetylcholine, which helps with memory, learning, and mood.

• Helps you move: Choline plays a role in how your brain communicates with your muscles, keeping you balanced and strong.

•  Keeps your cells healthy: Every cell in your body needs choline to stay strong and do its job.

• Protects your heart and liver: Choline helps your liver process fats and supports healthy circulation.

Just remember that choline is essential, and most people don’t get enough!

Why Choline Matters More as We Age

• Brain Health & Memory

Choline is used to make acetylcholine, a brain chemical that helps with memory and concentration. As we age, our brains naturally produce less of it. Low choline levels have been linked to memory problems and even increased risk for cognitive decline and dementia.

• Muscle Strength and Balance

Choline helps your brain send messages to your muscles. It supports coordination, strength, and reaction time — all essential for staying mobile and preventing falls as we age.

• Liver and Metabolic Health

Without enough choline, fat can build up in the liver, raising the risk of non-alcoholic fatty liver disease (NAFLD) — which becomes more common over age 50. Choline also helps regulate a substance called homocysteine, which is linked to heart and blood vessel health.

Are Older Adults at Risk for Low Choline?

Yes! for several reasons:

• Diets change with age, and many people eat fewer choline-rich foods like eggs, meats, and soy.

• Medical conditions such as liver disease, high alcohol intake, and certain GI disorders can affect choline levels.

• Medications like methotrexate or estrogen therapy may increase your need for choline.

• Vegetarian and vegan diets are typically lower in choline unless carefully planned.

How Much Choline Do You Need?

According to the National Academies of Sciences:

• Women: 425 mg/day

• Men: 550 mg/day

• Needs may increase during pregnancy, breastfeeding, or serious illness.

Top Choline-Rich Foods

You can get plenty of choline through your diet with the right food choices. Here are some good sources:

FoodCholine per serving

1 egg yolk ~147 mg

1 cup cooked soybeans ~100 mg

3 oz cooked salmon ~56 mg

3 oz chicken breast ~72 mg

½ cup cooked quinoa ~43 mg

1 cup Brussels sprouts ~63 mg

½ cup tofu ~35–50 mg

If you’re plant-based, combine a variety of sources—like tofu, quinoa, and broccoli—to reach your daily goal.

Should You Take a Choline Supplement?

For most people, food is the best source. But certain people may benefit from supplements:

• People on strict vegetarian or vegan diets

• Individuals with liver or metabolic conditions

• Pregnant women or those breastfeeding

• Older adults with low dietary intake

Types of supplements include citicoline, alpha-GPC, or phosphatidylcholine. A typical dose might be 250–500 mg per day. High doses can cause side effects like a fishy body odor, low blood pressure, or nausea, so don’t self-dose without guidance. Always consult your doctor or health care provider before starting any supplement!

Bottom Line: Choline Supports Aging from the Inside Out

Most of us focus on getting enough protein, fiber, and maybe omega-3s,

but choline deserves a spot on that list, too. It supports your brain, your muscles, your liver, and your heart. And it’s essential as we age.

You don’t need to overhaul your whole diet! Just add a few choline-rich foods each day and aim for balance. Your brain and body will thank you.

Check out other posts on GeriAcademy to learn more about wellness and aging. Share with someone you love!

Some references

1. Burns, B. C., Belani, J. D., Wittorf, H. N., Brailoiu, E., & Brailoiu, G. C. (2025). Choline—An Essential Nutrient with Health Benefits and a Signaling Molecule. International Journal of Molecular Sciences, 26(15), 7159.

2. Kansakar, U., Trimarco, V., Mone, P., Varzideh, F., Lombardi, A., & Santulli, G. (2023). Choline supplements: An update. Frontiers in endocrinology, 14, 1148166.

3. Niu, Y. Y., Yan, H. Y., Zhong, J. F., Diao, Z. Q., Li, J., Li, C. P., ... & Liu, D. (2025). Association of dietary choline intake with incidence of dementia, Alzheimer disease, and mild cognitive impairment: a large population-based prospective cohort study. The American Journal of Clinical Nutrition, 121(1), 5-13.

4. Wallace TC, Blusztajn JK, Caudill MA, et al. J Am Coll Nutr. 2016;35(3):199-208. PubMed