Choline Benefits | Are You Getting Enough?

Written by Charlotte Campbell

Are You Getting Enough Choline?

Choline is a micronutrient that offers a whole host of benefits to the body. It was only recognised fairly recently as an essential micronutrient by the National Academy of Science (NAS) – reaching the list in 1998. Increasingly, however, it is receiving more of the attention it deserves. So, here’s all you need to know about Choline…

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What Are The Benefits of Choline?


Choline encourages the body to keep our metabolism active. This is very important to those who are on a fitness plan. Knowing you have enough choline means your workout effects are at their most efficient. As you work hard to gain muscle mass, it’s good to know that your metabolism is rising higher accordingly. In addition, choline helps delay fatigue, which will help you blast through extra reps during your workout.


Your liver will certainly thank you for ensuring you have enough choline. Having enough in your system helps form phosphatidylcholine. This, in turn, helps to transport lipids (fat) from the liver. As we know, the less excess fat that is on the liver, the healthier the body can be. The micronutrient is also a valuable helper to our body’s neurotransmitters. This ensures we are efficient in muscle movement, and acts as an anti-ageing neurotransmitter.


Choline helps the brain in a number of ways. It is used to help ease symptoms of many conditions which focus on brain function.

egg protein

Is Choline Natural?


Choline is a totally natural nutrient. It is produced by the body, but not in sufficient amounts to benefit thoroughly. Thus, it is necessary to include choline in your diet. Choline is found in foods such as eggs, salmon, cauliflower and beef.


It is important to get choline supplements, should you choose to take them, from a trusted source. Different types of choline do not absorb into the body as well as others. This, of course, makes them far less beneficial.

How Much Should I Be Consuming?


The NAS adequate level of daily consumption is as follows:


– 14-18 years, female: 400

– 14-19 years, male: 550 mg

– 19+ years, female: 425 mg

– 19+ years, male: 550 mg

– Pregnant women: 450 mg

– Lactating women: 550 mg


The maximum limit they advise is 3.5 grams. It would be very unlikely an adult would manage to consume those levels of choline in one day.

pregnancy choline



If you are looking to increase your choline intake to gain some of the benefits above, they are available in supplements. We also feature choline in several products, see below for more information.

Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you’re concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.

Dawid Lyszczek

Dawid Lyszczek

New Product Developer & Food Technologist

Dawid Lyszczek is an expert new product developer, food technologist, nutritionist and personal trainer. He holds a bachelor’s degree in Human Nutrition, master’s degree in Food Innovation and Level 3 Certificate in Personal Training. Dawid specialises in evidence-based body-composition nutrition and training for both amateurs and physique athletes, and has been involved in sports nutrition and weight training for over 15 years. Dawid is also a former competitive bodybuilder, UKBFF British finalist in “Intermediates Over 90kgs” Class of 2013, as featured in Flex magazine.

Dawid’s academic area of interest has involved both the role of meal frequency on body composition, and also functional food development, which you can find out more about here.

In his current role, Dawid bridges the gap between sports nutrition and food technology, bringing in academic experience backed by real life practice that produces results.

You can find out more about Dawid’s experience here.

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