Some choline can be produced in the body but this is usually insufficient for our needs meaning it is essential in our diets, making choline an essential nutrient.
The process for the production of choline in the body is triggered by estrogen, meaning with the decreasing estrogen around menopause there is an increase dietary need for choline.
The current adequate intake for choline is 425 mg/d for women.
Choline is a precursor to acetylcholine, an important neurotransmitter (chemical messenger) in the brain. Therefore choline is important for
Brain function and cognitive performance
Sleep
Removal of lipids from the liver
Cell function and structure
1 egg contains 160 mg of choline
1 cup of shiitake mushrooms contains 116 mg of choline
100 g beef contains 160 mg of choline
100 g chicken or 100 g turkey contains 85 mg of choline
1 cup soy beans contains 110 mg of choline
100 g salmon contains 50 mg of choline