Choline
Base · Nutrient
Tier A-
What this is
Widely under-consumed in populations low on eggs/liver. Critical in pregnancy for fetal brain development. TMAO concern at high doses is overstated.
Mechanism
Phospholipid synthesis (phosphatidylcholine membrane component); acetylcholine precursor; methyl donor; lipid/liver metabolism
Dose & route
425 mg/day women; 550 mg/day men; more in pregnancy/lactation (alpha-GPC or CDP-choline for nootropic use)
Citations
- https://ods.od.nih.gov/factsheets/Choline-HealthProfessional/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC6497409/
- https://pubmed.ncbi.nlm.nih.gov/19906248/
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