Before modern shifts in eating habits, diets that regularly included organ meats and egg yolks naturally provided dietary choline. But as these foods have fallen out of favour in modern eating habits, a potential gap in choline intake has emerged for some individuals.

For those who avoid organ meats or follow a low-fat, plant-based or vegan approach, choline intake may be on the lower side. While shortfalls might not be obvious at first, they can influence  memory, concentration, fat metabolism, and hormone processing  - particularly in women, where oestrogen and genetics also play a role.

The good news? There are simple, food-first ways to increase your choline intake - even without liver on the menu. 

Choline plays a key role in  brain function, hormone balance, and liver health . It’s considered an essential nutrient, meaning your body can make some of it, but not enough to meet demand, so you need to get it through your diet. 

Choline plays several key roles:

• Cell structure: Choline is used to make  phosphatidylcholine, a vital component of every cell membrane.

• Brain function: It’s a precursor to  acetylcholine, a neurotransmitter involved in memory, learning, and muscle control.

• Liver health: Choline helps transport fats out of the liver, supporting fat metabolism.

• Methylation: Choline donates methyl groups; chemical units needed for  DNA repair, detoxification, and gene expression . 

According to the  European Food Safety Authority (EFSA) , the adequate intake for adults is around 400 mg per day, though needs may be higher in pregnancy, breastfeeding, or in those with certain genetic predispositions. 

Surveys suggest many people, especially  women, don’t meet this target , and although the effects of low intake can build slowly, they may affect how the brain, liver, and nervous system function over time. Choline deficiency has been linked with neurodegenerative conditions such as  Alzheimer’s and Parkinson’s disease . 

Even if you’re not into eating liver, there are practical ways to increase your intake:

• Blend liver into mince – 30–50g added to dishes like Bolognese or chilli makes a big impact

• Include egg yolks – don’t skip the yolk; it’s where most choline is found

• Choose pasture-raised or omega-3-rich eggs – these may contain more choline

• Add soy foods – like tofu, tempeh, or edamame

• Eat cruciferous veg – such as broccoli, cauliflower, and Brussels sprouts

• Try lecithin-rich foods – such as sunflower seeds or soy lecithin granules in smoothies

• Combine sources – like eggs with spinach, or salmon with lentils and greens

• Explore bone broths – made from whole poultry for a small phospholipid boost

It’s often a combination of small steps that makes the biggest difference. 

Your Body Can Make Some but Not Always Enough

When dietary choline is low, the body can produce some in the liver through the action of a gene called PEMT. Oestrogen stimulates this process, so it's generally more active in premenopausal women and tends to slow down during menopause  or in low-oestrogen states. In men, where oestrogen levels are naturally lower, PEMT activity is also typically less efficient, which may make dietary choline even more important. Some people also inherit a version of PEMT that works less efficiently, making them more reliant on dietary choline.

Methylation Matters

When dietary choline is low, your body relies on a back-up system to produce choline in the liver. This backup system is called  methylation, a process that helps the body recycle nutrients, clear used hormones, and regulate brain chemistry. To function properly, methylation relies on:

• Folate (as methylfolate)

• Vitamin B12

• Magnesium and potassium

• Methionine – an amino acid from protein-rich foods

If methylation is impaired due to low intake of folate, B12, methionine, or minerals, or because of chronic overwhelm the body’s ability to compensate for low dietary choline is reduced. This can increase the risk of choline deficiency and its effects on brain, liver, and nervous system health.

Why It Matters

Choline helps form phosphatidylcholine (for liver and cell membranes) and phosphatidylserine (for brain cell communication). Low levels may not cause obvious symptoms at first, but over time, can influence focus, muscle tone, liver fat handling, and digestive comfort.

Your needs may depend not just on your diet, but also on your hormones, genetics, and how much demand your body is under.

Although choline is included in nutrition guidance, it may not always be top of mind when thinking about meal planning. This may be because the symptoms of low intake are often subtle or because traditional food sources like liver are no longer commonly eaten. Eggs help, but alone they may not provide enough to meet individual needs.

Factors like genetics, hormonal shifts, and periods of increased demand can all influence how much choline your body requires. Being more mindful about food choices, and supporting methylation where needed, can help maintain that balance over time.