Choline is used for cell membranes and the messenger acetylcholine. Needs rise in pregnancy and breastfeeding.
Calculator Official intake Study doses Best form Safety Sources
AI (adequate intake)
| Men | 400 mg |
|---|---|
| Women | 400 mg |
| Pregnancy | 480 mg |
| Breastfeeding | 520 mg |
Safe upper limit: not set
No safe limit listed by EFSA.
Source: EFSA NDA Panel 2016
AI (adequate intake)
| Men | 550 mg |
|---|---|
| Women | 425 mg |
| Pregnancy | 450 mg |
| Breastfeeding | 550 mg |
Safe upper limit: 3,500 mg a day
Source: National Academies (NASEM) 2019
These are doses tested in research, not personal advice. Some exceed the upper limit because they were short courses or given under medical care.
930 mg a day
26 pregnant women ate controlled diets with 480 or 930 mg choline a day in the third trimester. Babies in the 930 mg group processed information faster at 4 to 13 months. Very small study; ask your midwife or doctor.
No clear winner
Choline bitartrate, salt weight (~41% choline) (a good choice among equals)
Why: Supplements use choline bitartrate, phosphatidylcholine or lecithin. No studies have compared how well these forms are absorbed, so compare the choline amount on the label.
Alternatives: Alpha-GPC and citicoline cost more; claims that they are better for the brain are not well proven. Eggs are an easy food source.
Elemental shares for salts are typical values. Most EU and US labels already list the elemental amount, so pick the first option when unsure.
Eggs, liver, meat, fish, soybeans.
None well documented at normal doses.
Very high doses can cause a fishy body odour, sweating and low blood pressure.
Pregnant, breastfeeding, on medication, or managing a health condition? Check with a doctor or pharmacist before starting a supplement.
Values checked: November 12, 2026.
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