Choline – The Brain Builder

Nargis Akhter RDN | 10-01-2025

Why It’s Essential:

• Key for memory, brain development, and liver function

• Needed for making acetylcholine (a neurotransmitter)

Why We’re Deficient:

• Most multivitamins don’t include it

• Low intake of eggs and organ meats

• Vegan diets often lack choline

Signs of Deficiency:

• Brain fog, poor memory, fatty liver, muscle damage

Top Food Sources:

• Eggs (1 egg = 150mg), salmon, broccoli, beef liver

• Adults need 425–550mg/day

Nutrient	Choline
Males 19–50 yrs	550 mg
Females 19–50 yrs	425 mg
Pregnancy	450 mg
Lactation	5550 mg

🖋️ Nargis Akhter, RDN

Founder of Nutritional Mindfulness™ | Creator of The Whole Health Mindful Café Helping you decode your symptoms, nourish your gut, and reclaim your clarity—one mindful bite at a time.

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