Yet these modest values are just based on the minimum needed to prevent liver disease and recent studies suggest that much higher intakes of choline have exceptional health benefits. Pregnant women 450 mg per day.
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In adults the average daily choline intake from foods and beverages is 402 mg in men and 278 mg in women.
Choline daily requirement. Thus the food and nutrition board has established a tolerable upper limit for choline at 35 g for adults. Due to a lack of available evidence a reference daily intake rdi for choline has not been determined. If we assume a daily intake of 2500 calories in an average diet if you consumed nothing but beef kidney you would take in 8134 mg of choline a day.
However the institute of medicine has set a value for adequate intake ai this value. Egg yolks are the most concentrated source of choline in the american diet providing 680 milligrams per 100 grams. An average diet supplies 200 600 mg of choline daily.
An analysis of data from the 20132014 national health and nutrition examination survey nhanes found that the average daily choline intake from foods and beverages among children and teens is 256 mg for ages 219. Mean choline intakes for older children men women and pregnant women are far below the adequate intake established by the iom. The current daily dietary recommendation for choline according to the iom is 425 mg daily for women and 550 mg daily for men standards that put nearly all americans in the deficient range.
I think that gives a ballpark estimate of maximum physiological intake. Without adequate dietary intake of choline there is a higher than normal risk of chronic liver damage and eventual liver failure. Choline doses of 10 g to 15 g daily can lead to vomiting sweating excessive salivation fishy body odor and decreased blood pressure.
Genetic predispositions and gender can influence individual variation in choline requirements and thus the susceptibility to choline deficiency induced fatty liver disease. Women 425 mg per day. Daily requirements for choline vary from 125 mg for infants to 550 mg for adult males and lactating females.
Choline is also a precursor of acetylcholine a neurotransmitter vital to nerve and muscle function and a component of lecithin which is critical to normal liver metabolism. Fish chicken and beef liver nuts peas spinach beans eggs and wheat germ are all excellent sources of choline and one serving usually exceeds the recommended daily amount. More information the recommended adequate intake ai of choline is set at 425 milligrams mgday for women and 550 mgday for men.
Choline is found in a wide variety of foods. The best source of choline comes from foods rich in the vitamin itself. Though not actually found in humans as an added supplement like that.
Adequate intake ai as established by the food and nutrition board of the national institute of medicine for adults is 550 mg per day for men and breast feeding women.
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