Choline is an essential nutrient that can help nourish the body in many ways. From cell maintenance to the creation of neurotransmitters. Deficiency often results in an increase in liver enzymes. and may lead to liver disease, heart disease, and neurological disorders. While consuming adequate. It can help reduce the risk of dementia. cardiovascular disease including cancer is also important for fetal growth and development. Pregnant women need about 450 mg per day, while breastfeeding women need about 550 mg.
Although our body can produce this nutrient, it is only in a small amount and is not enough to meet our needs. Therefore, we need to get choline from our diet. Fortunately, this nutrient can be found in many types of meat and plants:

It has many health benefits. Especially the work of the nervous system , brain, and muscles by helping create acetylcholine. (Acetylcholine) https://ufabet999.app, which is a type of neurotransmitter that helps with brain function that plays a role in learning, memory, perception, and muscle movement. heartbeat and sleep
Is also important for the development of a baby’s brain and spinal cord. By helping in the development of the hippocampus. (Hippocampus) that plays a role in children’s learning and memory. And may help prevent neural tube defects in infants.
There is also a part Helps in eliminating fat and cholesterol from the liver because choline is a component of phosphatidylcholine. (Phosphatidylcholine), which is an important substance in lecithin that acts as a component of cell walls. And helps fat break down and turn into energy. Therefore, not getting enough may cause fat in the liver to accumulate and put you at risk for fatty liver disease.
May help lower blood pressure. Reduce the risk of stroke Cardiovascular disease and works with other vitamins such as vitamin B12 and folate in the synthesis of DNA ( DNA) and may be use in the treatment and prevention of psychiatric diseases as well.
Is found in many foods. It is in the form of choline and lecithin. Food sources of choline include beef, beef liver, chicken breast, fish, egg yolks, milk, yogurt, potatoes, broccoli, cauliflower, cabbage, and less refined grains. and dried beans such as almonds and sunflower seeds. It is also found in process foods that contain lecithin, such as ice cream and cakes.
At present, it is not possible to determine the amount of choline that should be obtaine from food each day. Because there are not many surveys of choline intake from food for all age groups. Therefore, the value of adequate daily choline intake (Adequate Intake: AI) is use, divid by age and gender as follows:
- Babies under 5 months of age already get enough choline from breast milk. and infants aged 6–11 months should receive 150 mg of choline/day.
- Children ages 1–3 and 4–8 years should get 200 mg and 250 mg of choline/day, respectively.
- Children aged 9–12 years should get 375 mg of choline/day.
- Male children aged 13–18 years should get 550 mg of choline/day. And females should receive 400 mg of choline/day.
- Adults 19 years and older and seniors Males should get 550 mg of choline/day. Females should get 425 mg of choline/day.
- pregnant woman Add an additional 25 mg/day from the normal dosage for your age group. and those who are breastfeeding Add an additional 125 mg/day from the normal dosage for your age group.