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Choline Health benefits Dietary sources DRI

Choline helps with normal functioning of all cells including brain and nerve function

It helps with liver metabolism and carry nutrients throughout the body. Choline is also referred to as Vitamin B11.

Health Benefits

- Lower risk of breast cancer by up to 24%

- Prevent birth defects. Mother with Choline deficient diet increase risk by four times  to have neural tube defects such as spina bifida.

- Improve Memory: Choline is essential for proper fetal and infant brain development. Choline affects memory function and life-long learning ability

- Reduce Heart Disease Risk: Choline helps in breaking down homocysteine, an amino acid associated with an increased risk of heart disease. Therefore consuming  eggs (though eggs are high in Cholesterol) does not increase risk of heart disease

- Choline deficiency may cause gallstones, kidney stones, poor memory, reduced learning capacity

Dietary sources include egg's yolk, liver, wheat germ, and cauliflower.

DRI

In 1998, Food and Nutrition Board Of the IOM established daily Dietary Reference Intake for Choline
Age 0 to 6 months: 125 mg
Age 7 to 12 months: 150 mg
Age 1 to 3 years: 200 mg
Age 4 to 8 years: 250 mg
Age 9 to 13 years: 375 mg
Men 14 years and over: 550 mg
Female 14 to 18 years: 400 mg
Female 19 years and over: 425 mg
Pregnant: 450 mg
Nursing: 550 mg