Choline: The Brain-Boosting Nutrient You Might Be Missing

Written By Irem Koc

We hear a lot about Vitamin D, Iron, and Omega-3 but have you ever heard of Choline?

Despite being essential for brain development, memory, and even mood, Choline remains one of the most underappreciated nutrients in modern diets. It isn’t classified as a vitamin or a mineral, yet it plays a critical role in how our bodies and brains function from pregnancy through to older adulthood. At Min Vitamix, we’re all about shining a light on the nutrients that matter and making sure they’re included in your personalised supplement only when your body needs them.

What Is Choline and Why Is It Important?

Choline is an organic compound that's essential for human health. It’s involved in:
- Building and repairing cell membranes
-Supporting brain development and neurotransmission
-Metabolising fat and protecting the liver
-Regulating mood and reducing anxiety

Although our bodies produce a small amount, we still need to get most of our Choline from our diets.

What makes Choline especially unique is that it contributes directly to the production of acetylcholine, a neurotransmitter crucial for memory, learning, and muscle control. This is why Choline is often referred to as a "brain nutrient".

Cognition, Pregnancy & Long-Term Brain Health

Emerging research shows that choline may improve cognitive performance and even protect against developmental and neurodegenerative disorders like ADHD, dyslexia, and Alzheimer’s disease.

  • In one study, pregnant women with higher choline intake gave birth to babies with better processing speeds, a key marker of healthy brain development.

  • Another study found that adults with higher choline intake had better memory performance and that adequate levels in midlife may help protect the brain as we age.

  • Choline intake has also been associated with reduced symptoms of anxiety and depression, suggesting it supports both cognitive and emotional health.

This nutrient is especially important during pregnancy, as babies are born with three times more choline in their bodies than their mothers—highlighting how essential it is for foetal brain development.

Are You Getting Enough Choline?

Probably not. In fact, only 11% of American adults meet the recommended intake, and similar patterns are expected in Europe.

Here are the current recommended daily amounts:

  • Adults: 400 mg (EFSA)

  • Pregnant individuals: 480 mg

  • Breastfeeding individuals: 520 mg

Foods rich in choline include:

  • Eggs (150 mg per egg)

  • Chicken breast (72 mg)

  • Peanuts and soybeans

  • Tofu, kidney beans, mushrooms, and broccoli

However, many plant-based eaters struggle to meet these targets. Even with a balanced vegan diet, reaching adequate intake without supplements can be difficult. A study cited by the BBC reported that people who eat eggs have nearly twice the average Choline intake of those who don’t.

What Happens If You’re Deficient in Choline?

A choline deficiency can lead to:

  • Fatty liver disease (due to poor fat metabolism)

  • Reduced brain cell proliferation, particularly during foetal development

  • Poor memory, reduced learning capacity, and higher risk of cognitive decline

  • Increased levels of homocysteine, which may raise the risk of heart disease and bone loss

There is also growing evidence that some people may need more Choline than others due to genetics, hormone levels (e.g. post-menopausal women), or existing health conditions.

How Min Vitamix Uses Choline?

At Min Vitamix, we don’t believe in giving everyone the same generic multivitamin. Instead, we build your formula based on:

  • Your lifestyle questionnaire

  • Your health goals

  • Your (optional) blood test results

If your dietary intake or health profile shows you could benefit from additional choline, we include it at the right dose, in balance with other nutrients like B-vitamins, inositol and CoQ10.

If your current intake is already sufficient, we’ll leave it out entirely. That’s personalisation done properly.

Whether you’re trying to support your brain, energy, or emotional wellbeing, your body only works well when it’s given the right fuel. Choline is just one of the 29 carefully selected ingredients we consider when building your personalised supplement.

Curious if your body could benefit from more Choline?
Take our free health questionnaire today and find out what your body actually needs.


Irem Koc
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