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How Choline Can Benefit Your Heart and Memory SimpleImages – Getty Images<\/p>\n
You\u2019ve probably read a lot about how your body needs protein<\/a> and fiber<\/a>, but one important nutrient that many people don\u2019t know about\u2014and aren\u2019t getting enough of\u2014is choline. The benefits of choline are wide-ranging: \u201cIt affects muscle contraction, heart function, pain signaling, mood, memory, and overall cognitive performance,\u201d explains Nicolette M. Pace<\/a>, a registered dietitian and founder of NutriSource. \u201cIt\u2019s a major nutrient for brain nourishment and nervous system function.\u201d<\/p>\n Meet the experts: Nicolette M. Pace<\/a> is a registered dietitian and founder of Nutrisource; Lauren Manaker<\/a> is a registered dietitian and founder of Nutrition Now. <\/p>\n But despite how important it is, most of us don\u2019t get quite enough of it. Lauren Manaker, a registered dietitian and founder of Nutrition Now says choline is \u201csurprisingly overlooked,\u201d noting that approximately 90% of Americans aren\u2019t getting enough of it<\/a>.<\/p>\n Here\u2019s what to know about the benefits of choline and how to increase the amount you\u2019re getting.<\/p>\n Dietary supplements are products intended to supplement the diet. They are not medicines and are not intended to treat, diagnose, mitigate, prevent, or cure diseases. Be cautious about taking dietary supplements if you are pregnant or nursing. Also, be careful about giving supplements to a child, unless recommended by their healthcare provider.<\/p>\n What is choline?<\/p>\n \u201cCholine is an essential nutrient that your body needs to function properly,\u201d Manaker explains.<\/p>\n \u201cIt\u2019s a water-soluble compound that is often grouped with B-complex vitamins because of their similarities, though it is not technically a vitamin or a mineral,\u201d she says. \u201cThink of it as a fundamental building block for your overall health.\u201d<\/p>\n Benefits of choline<\/p>\n There\u2019s research indicating that choline benefits your cardiovascular health, your brain health, and potentially, your liver.<\/p>\n It lowers the risk of cardiovascular disease (particularly a stroke).<\/p>\n According to research published in Nutrients in 2023, a higher dietary choline intake was associated with a lower cardiovascular disease risk<\/a>. Researchers noted that people who consumed more dietary choline were less likely to have a stroke.<\/p>\n It can improve cognitive function in older adults<\/p>\n Research published in 2025<\/a> found that moderate to high dietary intakes of choline may be associated with lower odds of cognitive impairment in adults aged 60 and older. Another scientific review<\/a> found that choline supplements were associated with improved cognitive performance and blood vessel health.<\/p>\n It may help manage nonalcoholic fatty liver disease.<\/p>\n One study<\/a> showed that the risk of nonalcoholic fatty liver disease (NAFLD) was lower in both women and men of normal weight who had high levels of choline intake. Another study<\/a> published in 2025 found that choline supplementation in NAFLD patients had a favorable impact on oxidative stress, inflammatory markers, and lipid profile.<\/p>\n How much choline do you need?<\/p>\n Manaker explains that your liver can make small amounts of this nutrient, but not enough to meet your daily needs, meaning you need to get choline from your diet.<\/p>\n