As a woman, it can seem like you’re either not doing enough or you’re not getting enough—be it sleep, exercise or dietary needs to sustain you. While it may sound jarring to hear about yet another nutrient or supplement that you need to make it through the day, we’d like you to meet choline. This little nutrient, already produced by the body, is doing more work for you and your health than you realize. Never heard of it? Don’t worry, we got you. Ahead, we break down what choline is and how it does the heavy lifting to support your skin and internal organs.
Featured experts
- Jody Levine, MD is a board-certified dermatologist in New York
- Doris Day, MD is a board-certified dermatologist in New York
- Jennifer Hanway is a holistic nutritionist
What is choline?
“Choline is an essential nutrient that every cell in the body needs to function properly,” explains New York dermatologist Jody Levine, MD. Though it’s not considered a vitamin, it works in many of the same ways. “Your liver can make a small amount of it, but most of what your body needs has to come from your diet,” says New York dermatologist Doris Day, MD.
“Choline plays a vital role in nerve signaling, liver function, fat metabolism and the production and maintenance of healthy cells,” says Dr. Levine. Specifically, this nutrient helps nerve cells send messages to each other, helps build the outer walls of every cell so they remain strong and work properly, and helps the liver move fat out to prevent buildup.
Signs of low choline
Low choline can affect multiple organ systems within the body. “One of the earliest and best-established signs is fat accumulation in the liver, which can progress to liver dysfunction if there is a deficiency,” says holistic nutritionist Jennifer Hanway. She further explains that in young adults with obesity, lower choline levels have been associated with higher body fat, fatty liver, insulin resistance and chronic inflammation.
What are the dangers of low choline?
Long-term inadequate choline intake can affect the liver, muscles and nervous system. “Choline deficiency is a well-established cause of fatty liver and may also contribute to muscle damage and impaired liver function. Research has also linked lower circulating choline levels with greater Alzheimer’s disease pathology,” explains Hanway.
With pregnancy, adequate choline intake is especially important. “Low maternal choline intake has been associated with an increased risk of neural tube defects, poorer cognitive outcomes in children, and certain pregnancy complications,” says Hanway.
Why is choline especially important for women?
Women especially need to pay extra close attention to their choline intake during menopause and pregnancy. Dr. Day explains that since estrogen levels drop later in life and the body makes less choline on its own, women may become more dependent on dietary choline to supplement. During pregnancy, the nutrient is critical for fetal brain and nervous system development. “Choline plays an essential role in neural tube and brain development and appears to complement folate in supporting normal fetal development,” says Hanway.
“Beyond pregnancy, choline continues to support healthy liver function, muscle function and normal cellular repair,” says Dr. Levine. The recommended daily intake is 425 milligrams for adult women and 550 milligrams for adult men, but with pregnancy, dosage should increase to 450 milligrams, and once again to 550 milligrams while breastfeeding.
Does choline have any affect on the skin?
“Choline supports healthy skin from the inside out. It’s a building block of phospholipids, which make up our cell membranes, including those in the skin,” says Dr. Levine. Furthermore, healthy cell membranes are essential for maintaining a strong skin barrier, which she says helps to lock in moisture, prevent transepidermal water loss and protect against environmental damage. “While we don’t have robust evidence that taking extra choline improves the appearance of skin, ensuring you’re getting enough is important for overall skin health and normal skin function,” adds Dr. Levine.
Best sources of choline
Though you can get your daily requirement of choline from supplementation, the best sources of it come from food. “The best food source is eggs, particularly the yolk. Other excellent sources include beef liver, salmon, chicken, lean beef, dairy products, soybeans and cruciferous vegetables like broccoli and Brussels sprouts,” says Dr. Levine.
Most people should be able to meet the daily amount through a balanced diet, but if you have dietary restrictions and are unable to eat enough of these foods, Dr. Day recommends supplements that contain phosphatidylcholine or sunflower lecithin to help fill the gap.
