🥔Choline

Choline is an essential nutrient and a class of compounds, but not classified as a vitamin. The body does make some, but not enough without also getting some from food.

Sources

Vegan whole foods sources of choline include potatoes, cruciferous vegetables (Brussels sprouts, broccoli, cauliflower), beans (soy), nuts (peanut butter), seeds, whole grains, mushrooms, and quinoa. Soy flour has some of the highest choline content of any food.

Recommendation

The body synthesizes its own choline (from iron, fats, B-vitamins and a protein amino acid called methionine), but typically not enough, therefore it is recommended to get choline in your diet. "Due to a lack of available evidence, a Reference Daily Intake (RDI) for choline has not been determined." https://www.healthline.com/nutrition/what-is-choline#intake However, some experts still say that people in the US are not getting enough choline in their diet. "for the majority of the [United States] population choline consumption is far below current dietary recommendations" https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2782876/ It is possible to consume too much choline and receive harmful effects, though this doesn't seem to happen unless supplementing. Too much choline increases the risk of heart disease. https://ods.od.nih.gov/factsheets/Choline-Consumer/ https://www.healthline.com/health/food-nutrition/six-essential-nutrients#takeaway

Chemistry

"This nutrient is required to make acetylcholine, an important neurotransmitter. It’s involved in memory, muscle movement, regulating heartbeat and other basic functions." https://www.healthline.com/nutrition/what-is-choline#functions

Vegan Prognostics

"you do not need to take a choline supplement when you switch to totally plant-based nutrition if you eat a balanced and varied diet containing plenty of minimally processed plant foods" - Van de Bor. Heather Russell