Choline is an essential nutrient. The body uses it to build cell membranes and make acetylcholine, a neurotransmitter that supports memory and muscle control. Your liver depends on choline to work correctly.
People take choline to support cognitive focus and nervous system health. During pregnancy, adequate intake is critical for fetal brain and spinal cord development. Some athletes also use it.
Take choline with food to avoid stomach upset. The right dose depends on the form and your personal needs. High doses above 3.5 grams per day for adults can cause fishy body odor, low blood pressure, and other side effects. If you have trimethylaminuria, a genetic condition that blocks normal choline breakdown, you should avoid these supplements.