Have you heard of choline? If not, you're one of many. Choline is a vital substance that we need to get through the food we eat. For such a fundamental nutrient for the body, we know surprisingly little about choline.

What is choline good for?

• Choline is a component of the body's cell membranes and is involved in the function of the nervous system through the synthesis of the neurotransmitter acetylcholine. During pregnancy and lactation, the need for choline increases.
• Choline is necessary to transport fat away from the liver, and a lack of choline can cause fatty liver. Non-alcoholic fatty liver is estimated to occur in as much as 25% of the European population today.
• Recent studies have shown a connection between choline deficiency and Alzheimer's disease.

What does the Swedish Food Agency say?

From the authorities' side, the stance on choline can be described as cautious. In 1998, a recommended adequate intake of choline was established in the USA. It wasn't until 18 years later, in 2016, that the European EFSA followed this recommendation.

How much choline should you eat per day?

Adequate intake for healthy adults is set by EFSA at 400 mg/day. Choline is important for fetal and infant development, and adequate intake is therefore 480 mg/day for pregnant women and 520 mg/day for breastfeeding women.

Which foods contain choline?

Most choline per serving is found in animal products, but it is also found in plant-based foods. Top 10 in descending order: eggs, wheat germ, salmon, beef, chicken, sunflower seeds, hazelnuts, cauliflower, kidney beans, and tofu. Specifically, the egg yolk is particularly rich in choline.

Do we get too little choline?

We know little about how much choline we actually consume. In a recently published Norwegian dissertation, the average intake is estimated to be between 260–287 mg/day – a considerable amount below the recommended adequate intake.

The optimist says: The potential is enormous! What if we can reduce the incidence of fatty liver and perhaps even Alzheimer's by eating more choline?