Choline is like the quiet hero of your metabolism—building healthy cell membranes, helping your liver package and export fats (so they don’t pile up), and serving as the raw material for acetylcholine, the neurotransmitter tied to memory, focus, and muscle control. It also donates methyl groups to keep homocysteine in check, supports bile flow for digestion, and is crucial for foetal brain development in pregnancy. Many people undershoot their needs, especially women in midlife with higher demands. Top up with foods like eggs (the yolk is gold), liver, salmon, soy/legumes, and cruciferous veg—your brain and liver will send a thank-you note.