Choline
The forgotten essential nutrient. Critical for brain development, liver function, and methylation—yet most people don't get enough.
🧬 Choline's Three Major Roles
Acetylcholine
Choline + Acetyl-CoA → Acetylcholine. The neurotransmitter for memory, learning, and muscle control.
Phosphatidylcholine
Major cell membrane component. Required for VLDL production—deficiency causes fatty liver.
Betaine (TMG)
Methyl donor via BHMT pathway. Recycles homocysteine independently of folate/B12.
🥚 Food Sources
- Eggs - Best source (~150mg per yolk)
- Liver - Very high (beef liver ~350mg/3oz)
- Beef - Good source
- Fish - Salmon, cod
- Soybeans - Best plant source
- Cruciferous vegetables - Modest amounts
The "eggs are bad" myth led many to avoid the best choline source.
💊 Supplement Forms
Crosses blood-brain barrier well. Best for cognitive support.
Also neuroprotective. Provides choline + cytidine.
From lecithin. Good for liver support.
Cheapest but doesn't cross BBB as well.
🧬 Choline and MTHFR
The BHMT pathway (choline → betaine → methyl donor) can partially compensate for impaired MTHFR function. This makes choline especially important for those with MTHFR variants.
Key insight: If you have MTHFR variants and methylfolate causes issues, increasing choline/betaine can support methylation through the alternative BHMT pathway.
🚨 Signs of Choline Deficiency
Liver
- • Fatty liver (NAFLD)
- • Elevated liver enzymes
Brain
- • Memory problems
- • Cognitive decline
Muscles
- • Muscle damage
- • Elevated CK levels
Metabolic Connections
Acetylcholine
Choline is the direct precursor to this memory neurotransmitter
Methylation
Betaine (from choline) is an alternative methyl donor via BHMT
Folate
Choline can compensate for low folate in methylation
Homocysteine
BHMT pathway uses betaine to recycle homocysteine
Vitamin B12
Both support methylation through different pathways
MTHFR
MTHFR variants increase choline requirements