The body can produce small amounts of choline, however, it is not enough to meet the recommended daily intake, so it must be obtained from the diet. The recommended intakes for choline vary by age and gender:
Infants and Children:
- Birth to 6 months: 125 mg/day
- 7-12 months: 150 mg/day
- 1-3 years: 200 mg/day
- 4-8 years: 250 mg/day
- 9-13 years: 375 mg/day
- 14-18 years: 400 mg/day for females, 550 mg/day for males
Adults:
- 19+ years: 425 mg/day for females, 550 mg/day for males
Pregnancy and Lactation:
- Pregnant women: 450 mg/day
- Breastfeeding women: 550 mg/day
These recommendations are based on the Adequate Intake (AI) levels set by the Institute of Medicine, as there is insufficient data to establish an Estimated Average Requirement (EAR) and Recommended Dietary Allowance (RDA) for choline.
It’s important to note that choline needs can be influenced by various factors, such as the amount of methionine, betaine, and folate in the diet, gender, stage of development, and genetic factors. Pregnant and breastfeeding women have higher choline requirements to support fetal and infant development.
Consuming a diet rich in choline-containing foods, such as eggs, meat, poultry, fish, dairy products, and some plant-based sources like soybeans, nuts, and cruciferous vegetables, can help meet the recommended intake. Choline can also be obtained through supplements, with forms like CDP-choline and alpha-GPC being more readily absorbed. It’s essential to maintain adequate choline levels to support various physiological processes and prevent potential deficiency-related health issues, such as liver damage and neural tube defects in developing fetuses.
