CHOLINE

Choline is essential for life. It controls fundamental signalling pathways inside cells, serves as a structural component in membranes, and is essential throughout crucial stages of brain development. Choline metabolism is closely interrelated with the metabolism of methionine and folate. It's basically the 9th B-vitamin.

Functions:
- Remember all those cool things we said about methylation when we talked about B12 and B9 (folate)? Check out our B9 and B12 post.
- Choline does ALL THOSE THINGS. Folate and B12 are partners in methylation and one will not work without the other. Choline is Team B. Choline works IN PLACE OF folate and B12.
This means that:
1. The more folate and B12 you get, to a certain point, the less choline you need.
2. The more choline you get, to a certain point, the less folate and B12 you need.

CHOLINE AND FATTY LIVER
- All of our cells, and all of their internal parts, are enclosed in a fatty membrane. A major component of these membranes is phosphatidylcholine, which is made from choline. This membrane also encloses the vehicles we use to move fat out of our livers. If we don't have enough, we develop fatty liver disease, which increases our risk of diabetes and heart disease.
- Sometimes the liver can get so damaged that we wind up in the hospital needing emergency treatment. Phosphatidylcholine also helps us digest fat!

CHOLINE AND BRAIN HEALTH
- Choline is used to make the neurotransmitter acetylcholine. You use this to contract your muscles, which makes you strong. You also use it for your "rest and digest" mode, which keeps you out of the "fight or flight" mode. 
- Inside your brain, you use it to sustain focused attention, to learn, and to form memories. You also use it to get REM sleep, which is a type of sleep that supports creativity and mental health.

Requirements:
- The Adequate Intake is 550mg/d for men and 425 mg/d for women.
- We recommend adjusting it on energy intake instead - 275 mg for every 1000 Calories.

Sources:
As with biotin, the best sources of choline are liver and egg yolks.