Choline is one of the most important nootropics for brain health and function. It is usually a central component of every ‘nootropic stack’. Without adequate levels of choline in your brain, the rest of the nutrients you are consuming may not work optimally.
Choline is used by the body to produce acetylcholine, an important neurotransmitter essential for brain and nervous system functions including memory and mood.
Sources of Choline
Meat, poultry, fish, dairy products, eggs, cruciferous vegetables and some nuts
Adequate intake for choline is 550 mg/day for men and 425 mg/day for women. For lactating women, the AI for choline is 550 mg/day.
Doses up to 3.5 grams for adults over 18 years of age are not likely to cause unwanted side effects
Table 1: Adequate Intakes (AIs) for Choline AgeMaleFemalePregnancyLactationBirth to 6 months125 mg/day125 mg/day7–12 months150 mg/day150 mg/day1–3 years200 mg/day200 mg/day4–8 years250 mg/day250 mg/day9–13 years375 mg/day375 mg/day14–18 years550 mg/day400 mg/day450 mg/day550 mg/day19+ years550 mg/day425 mg/day450 mg/day550 mg/day
Women, during pregnancy and lactation, should eat diets that contain adequate amounts of choline. Choline is essential for neonatal development. The mother delivers large amounts of choline across the placenta to the fetus, and after birth delivers large amounts of choline in milk to the infant; this greatly increases the demand on the choline stores of the mother.
Neuroprotective Actions of Dietary Choline: choline is neuroprotective in a variety of experimental models of neuronal damage https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579609/