Choline

Healthy people produce sufficient amounts of choline themselves from the amino acid methionine, the vitamins B6, -B9, and -B12, and from proteins in the diet. Some people, however, may benefit from a supplement. Some women need greater amounts of choline after menopause then earlier in life and some are believed to be born with a greater need for choline than most.
Choline can be found in significant amounts in the brain and in neural sheaths. Choline is the precursor to acetylcholine which is a nerve signalling substance. Choline is used as a supplement together with B-vitamins to improve memory, concentration, and learning ability. Furthermore, it is used against cardiovascular problems, liver- and kidney imflammation, elevated blood pressure, muscle- and nervous weakening, hormonal problems, and mental uneasiness.
Long standing deficiency can lead to fatty liver (steatosis) and muscle dysfunction.
Richest natural sources
Organ meat (pluck), eggs, grain, and green vegetables.
RDA
Not established.
In a healthy diet, the content varies from 0,5 to 0,9 g. a day, mostly in the shape of lecithin or the like. General supplement: 1 spoonful of lecithin or a similar substance.
Therapeutic dosage
Has moreover been used in the treatment of epilepsy and multiple sclerosis. Even though choline is not a real vitamin B, it is often included under the reference for the B-vitamins. Choline is not toxic in normal therapeutic doses and can be tolerated in amounts up to 10 grams a day.
Also see Phosphatidyl choline