Choline: The Overlooked Brain, Muscle & Metabolism MVP (Especially After 40)
- Marcia Howard
- Nov 3
- 5 min read
Choline is a small nutrient with a loud résumé. You use it to make acetylcholine (the neurotransmitter that powers memory, focus and muscle control), to build every cell membrane in your body, and to run methylation — one of your body’s key “housekeeping” systems for hormones, DNA repair and detox. Your liver can make some choline, but not enough; the rest needs to come from food. ods.od.nih.gov
Why it matters more for midlife women
As oestrogen drops through the menopausal transition, your own choline production dips because oestrogen normally “switches on” a gene (PEMT) that helps you make phosphatidylcholine. Translation: many post-menopausal women need more from diet to protect brain, liver and muscle. Common genetic variants in PEMT can raise needs further — and you won’t know you have them unless tested. PubMed+1
Big wins linked with getting enough choline
Pregnancy & breastfeeding: crucial for baby’s brain development and memory; most prenatals are surprisingly light on choline. ods.od.nih.gov
Brain & mood: higher intakes are associated with better cognition and lower dementia risk in several cohorts; egg intake (a major choline source) has been linked with less Alzheimer’s pathology. Correlation ≠ causation, but the signal is promising. PubMed+2ajcn.nutrition.org+2
Liver & metabolism: inadequate choline can drive fat accumulation in the liver (NAFLD) and raise liver enzymes; adequacy supports normal lipid transport. ods.od.nih.gov
Muscles: deficiency can cause muscle damage and reduced protein synthesis — not ideal when you’re chasing lean mass and metabolic health. PubMed Central+1
How much do you need?
Two sets of reputable targets are used internationally:
United States/Canada (NIH/ODS AIs):Women 19+ 425 mg/day; Men 550 mg/day; Pregnancy 450 mg/day; Lactation 550 mg/day. Upper level (UL) for adults: 3,500 mg/day. ods.od.nih.gov
Europe/UK (EFSA AIs):Adults 400 mg/day; Pregnancy 480 mg/day; Lactation 520 mg/day. (UK has no separate RNI; EFSA values are typically used.) European Food Safety Authority+1
Practical note for your audience: after menopause, many women feel better aiming closer to ~400–550 mg/day from food, with an eye on protein quality and liver health. PubMed
Where to get it (yes, eggs — and more)
Eggs are the simplest “daily driver.” One large egg packs about 147 mg of choline — roughly a third of many women’s daily target. Beef liver is the heavyweight (occasional, not daily, for most!). Fish, poultry, soy foods, dairy, wheat germ, cruciferous veg (broccoli, Brussels sprouts, cauliflower), beans, nuts, and wholegrains also contribute. ods.od.nih.gov
Plant-forward or vegetarian?
You can meet needs without meat if meals are planned: think tofu/tempeh, soy milk, quinoa, wheat germ, beans/lentils plus plenty of crucifers (and eggs/dairy if you’re not vegan). Many vegans still fall short unless they’re intentional — sometimes using soy lecithin or fortified products can help. Cambridge University Press & Assessment+1
Eggs & heart health — what do recent guidelines say?
Modern guidance is calmer than the old “avoid egg yolks” era. An American Heart Association science advisory indicates that for most healthy adults, up to one egg per day fits within heart-healthy patterns; older adults with otherwise good lipid profiles may reasonably include up to two. Emphasis matters: pair eggs with vegetables and wholegrains, not bacon and buttery toast. ahajournals.org+1
But… what about TMAO?
Gut microbes can convert some choline to TMAO, a compound linked (not proved) to higher CVD risk. Observational data are mixed; recent analyses of egg trials find no clear consistent rise in TMAO with moderate egg intake. Bottom line: stick to dietary AIs, keep your fibre high (great for your microbiome), and focus on overall dietary pattern. ods.od.nih.gov+1
Safety, symptoms & supplements
Upper limit: 3,500 mg/day (adults). Very high intakes may cause low blood pressure, nausea and a fishy body odour — glamorous, I know. ods.od.nih.gov
Deficiency signs: liver and muscle damage (picked up on blood tests), fatigue/weakness. Thankfully rare if diet is varied. ods.od.nih.gov
Medication interactions: none of clinical significance are known. ods.od.nih.gov
Supplements: typical products provide 50–250 mg; forms include choline bitartrate, phosphatidylcholine, and lecithin. No head-to-head bioavailability winner yet. I suggest a food-first approach, using supplements short-term if diet isn’t meeting targets (e.g., late pregnancy, vegan diets, documented deficiency). ods.od.nih.gov
How to actually hit your number (easy wins)
Aim for one anchor food + two boosters per day.
Anchor options (pick one):
2 eggs (≈ 300 mg)
100 g firm tofu stir-fry (≈ 70–100 mg depending on brand) + 250 ml soy drink (≈ 50 mg)
120 g cod or chicken (≈ 70–120 mg)
1 slice pan-fried beef liver now and then (≈ 350 mg per 85 g — potent!)
Booster options (pick two):
2 Tbsp wheat germ (≈ 50–60 mg)
½ cup roasted soybeans/edamame (≈ 100 mg)
1 cup quinoa (≈ 40+ mg)
1 cup milk or yoghurt (≈ 40 mg)
1 heaped cup broccoli/Brussels/cauliflower (≈ 30–35 mg)
Mix and match to land in the 400–550 mg/day range. (Values based on NIH ODS/USDA tables; brands vary.) ods.od.nih.gov
Choline + midlife brain: what does the research show?
In Finnish men, higher phosphatidylcholine intake tracked with lower dementia risk and better cognitive performance. PubMed
Newer cohort work in older adults links weekly egg consumption with lower Alzheimer’s risk and less AD-type brain pathology; analyses suggest choline intake mediates part of the benefit. (Observational = not causal, but encouraging.) jn.nutrition.org
The egg on the plate: friend, not foe
Eggs bring high-quality protein, choline, lutein & zeaxanthin (macula-loving antioxidants), vitamin B12, iodine and, in omega-3-enriched eggs, extra DHA. For most people, they’re a cost-effective “brain-and-muscle” food — especially when teamed with greens, wholegrains and olive oil. ahajournals.org
Quick FAQs
“I’m post-menopausal. Should I eat more choline?”
Likely yes — your endogenous production is lower with reduced oestrogen. Prioritise eggs/soy/fish/wheat germ/crucifers and hit ~400–550 mg/day. PubMed
“I’m plant-based.” -
It’s doable with tofu/tempeh/soy drinks, quinoa, wheat germ, beans and crucifers, but you’ll need to be deliberate — consider soy lecithin if intake is consistently low. Cambridge University Press & Assessment
“Is supplementation necessary?” -
Food first. Consider a top-up if you’re pregnant/breastfeeding (many prenatals are low), strictly vegan, have elevated liver enzymes related to low intake, or confirmed genetic need. Work with a practitioner. ods.od.nih.gov
Swipe-ready recipe ideas (to make conversions easier)
“Green Shakshuka for Brain Gains” — 2 eggs poached over garlicky spinach, leeks & peas; finish with lemon and dill.
“Tofu-Broccoli Power Bowl” — baked tofu, quinoa, steamed broccoli, tahini-lemon dressing, toasted wheat-germ sprinkle.
“Smoked Mackerel & Beet Salad” — leaves, beetroot, orange, walnuts, flaked mackerel, mustard-yoghurt dressing.
Bottom line
Choline helps build your brain, protect your liver, and support muscle — three boxes most women over 40 care about (and yes, better focus and better squats). Eggs are the easy button, but a well-planned plant-forward plate can get you there, too. Aim to meet (not wildly exceed) your daily target and fold choline-rich foods into a Mediterranean-style pattern for long-term brain and metabolic health. ods.od.nih.gov+1
References (selected)
NIH Office of Dietary Supplements: Choline Fact Sheet (intakes, sources, UL, at-risk groups). ods.od.nih.gov
EFSA Dietary Reference Values for Choline (EU/UK AIs). European Food Safety Authority
Fischer et al. Am J Clin Nutr — Oestrogen/PEMT and higher post-menopausal needs. PubMed
Ylilauri et al. Am J Clin Nutr — Phosphatidylcholine intake & dementia risk. PubMed
Pan et al. J Nutr 2024 — Egg intake, lower Alzheimer’s risk & pathology, mediation by choline. jn.nutrition.org
AHA Science Advisory 2020 — Eggs within heart-healthy patterns. ahajournals.org
ODS notes on NAFLD/muscle damage with deficiency; supplement forms; no notable drug interactions. ods.od.nih.gov+1
Download the free guide now and learn why CHOLINE is your power nutrient.
Comments