---
description: >-
  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.
---

# Choline

## 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](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/](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2782876/)\
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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://ods.od.nih.gov/factsheets/Choline-Consumer/)\
[https://www.healthline.com/health/food-nutrition/six-essential-nutrients#takeaway](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](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
