Nutrition Hotline
Choline
By Reed Mangels, PhD, RD
QUESTION: I've been hearing a lot about choline, and as a vegan, I wonder if I'm getting enough. J.T., via email
ANSWER: Choline is a nutrient that our brains and nervous system need to function properly. The liver makes a small amount of choline, but most of our needs are met by food. In the United States, for nonvegans, animal products are the main sources of choline. That's not to say that these are the only choline sources; it's simply that these are foods that are most commonly eaten. Plant-based foods that are rich in choline include cruciferous vegetables (such as cauliflower, Brussels sprouts, and broccoli), wheat germ, and dried beans and lentils. Nuts, seeds, other vegetables, and whole grains are also good sources of choline.
There is too little information about choline needs to have a Recommended Dietary Allowance (RDA) for choline. Instead, there is an Adequate Intake (AI), an intake level which is assumed to ensure nutritional adequacy. The AI for choline for adults is 550 milligrams per day for men and 425 milligrams per day for women.1 Only about 10% of Americans meet recommendations for choline.2 No studies have reported choline intakes of vegans.
A vegan diet can provide adequate choline, especially if high choline foods are included along with a variety of other foods that supply smaller amounts. For example, a menu that includes a cup of soymilk, a cup of cooked quinoa, a cup of cooked dried beans, a cup of tofu, 2 cups of cruciferous vegetables, 2 Tablespoons of peanut butter, and 2 Tablespoons of wheat germ provides approximately 400 milligrams of choline. Additional choline would come from other foods such as whole grains, fruits, and other vegetables. A choline supplement can be used to add more choline. A prenatal supplement supplying choline is recommended in pregnancy.3
One study reported that choline intakes below approximately 210 milligrams per day were associated with an increased risk of dementia and Alzheimer's disease,4 so vegans with low choline intakes may benefit from increasing dietary or supplemental choline.
REFERENCES:
1 Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes: Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. Washington, DC: National Academy Press; 1998.
2 Wallace TC, Fulgoni VL. Usual choline intakes are associated with egg and protein food consumption in the United States. Nutrients. 2017;9:839.
3 Adams JB, Kirby JK, Sorensen JC, Pollard EL, Audhya T. Evidence based recommendations for an optimal prenatal supplement for women in the US: vitamins and related nutrients. Matern Health Neonatol Perinatol. 2022;8:4.
4 Yuan J, Liu X, Liu C, et al. Is dietary choline intake related to dementia and Alzheimer's disease risks? Results from the Framingham Heart Study. Am J Clin Nutr. 2022;116:1201-1207.
