Choline

Tier 2 — promising · Cognition · Liver · Methylation

An essential nutrient that 90% of Americans under-consume. Critical for brain cell signaling, liver fat metabolism, cell membrane integrity, and methylation pathways. Pregnant women need 450 mg/day for fetal brain development — and many don't get enough. Eggs and liver are the best dietary sources. The tolerable upper limit is 3,500 mg/day; high doses can cause fishy body odour.

Dose: 250–550 mg/day; 450 mg/day during pregnancy. CDP-choline and alpha-GPC preferred for brain effects; bitartrate for general use.