What is choline good for?
Choline is an essential nutrient that plays a fundamental role in our metabolism and DNA synthesis, specifically within the context of brain health, liver health and muscle function, including the conversion of choline into the compound acetylcholine.
Acetylcholine is actually a neurotransmitter, and is used to regulate nervous impulses, including those involved in many of our body's automatic functions, such as our heartbeat and breathing. Choline is also used for producing the fats that form the membranes of many cells throughout the body.
Higher intakes of choline have been associated with a lower risk of cardiovascular issues and cognitive impairment, while low levels of choline intake have been shown to reduce cognitive function, and also lead to reduced muscle growth following exercise.
In one study that featured 2,195 participants aged between 70 and 74, those which had higher levels of choline were observed to have better cognitive function than participants that had lower levels of choline.
When should I take choline?
Given that choline is an organic, water-soluble nutrient, it does not require food for absorption, and although there is little research regarding the best time of day for taking choline that we are aware of, there are no real documented advantages or disadvantages to taking it early or late in the day.
With this in mind, taking choline at any time between meals should be sufficient to get the most benefit from it.
What does choline combine well with?
Choline with Omega-3, for brain health & eye health
One study revealed synergistic interactions when taking choline together with supplements that contain omega-3 fatty acids, such as fish oil or krill oil, especially regarding brain and eye health.
Choline with magnesium for increased absorption
It has also been found that taking magnesium together with choline increases the absorption of both nutrients, making this a great combination when considering the numerous health benefits associated with taking magnesium supplements, and for getting the most from them.
What are natural sources of choline?
If you are interested in achieving your daily choline intake through your diet, rich sources of choline include:
- Beef liver
- Salmon
- Tuna
- Cod
- Chicken
- Turkey
- Eggs
- Shiitake mushrooms
- Legumes
- Potatoes
Choline data sources & further reading
Last updated by Asklepios on 30th January, 2025