Choline: The Essential Nutrient You’ve Probably Never Heard Of
It was once called “vitamin J.”
Reported by Vogue.
There used to be a vitamin J. It never made it onto supplement shelves — the micronutrient was eventually renamed choline and quietly absorbed into the long list of things your body needs but nobody talks about. According to Vogue, most Americans aren't getting enough of it, and yet routine bloodwork doesn't even check for it. Consider this your introduction.
The short version: choline is a water-soluble micronutrient your body can't produce in sufficient quantities on its own, which means diet is your primary source. Shae Datta, MD, clinical assistant professor of neurology at NYU Grossman Long Island School of Medicine and co-director of the NYU Langone Concussion Center, explains that the body converts choline into acetylcholine — a neurotransmitter tied to memory, mood, muscle control, and nervous system regulation. It also actively works to clear fat from the liver, making it relevant well beyond brain health. A 2023 study found that adults aged 50–69 who hit less than 51% of their recommended choline intake saw noticeably weaker strength gains during a 12-week resistance training program compared to those who consumed more. And for pregnant women, the stakes are even higher: a 2022 study linked low maternal choline intake to increased risk of neural tube defects, while higher intake correlated with stronger neurocognitive outcomes in children.
The Anxiety Connection Worth Watching
Research published in Molecular Psychiatry by UC Davis Health found choline levels in the brains of people with anxiety disorders were roughly 8% lower than in those without. Lisa McDowell, MS, RDN, director of lifestyle medicine at Trinity Health and performance dietitian for the Detroit Red Wings, connects this directly to acetylcholine: when levels drop, brain fog and emotional dysregulation follow. The science isn't definitive yet — researchers haven't confirmed that eating more choline will meaningfully shift anxiety — but it's a thread worth tracking.
As for where to actually get it: eggs are your most accessible source (one large hard-boiled egg delivers 147 mg, or about 27% of the daily recommendation for women), alongside beef liver, soybeans, chicken, dairy, potatoes, and wheat germ. The NIH recommends 425 mg daily for adult women — bumping to 450 mg during pregnancy and 550 mg while breastfeeding. You can technically overdo it: excess choline can cause fishy body odor, vomiting, low blood pressure, and in extreme cases, liver toxicity, per Dr. Datta. Supplements are rarely necessary for healthy, non-pregnant women, but if your diet is limited, both experts recommend looping in a doctor before reaching for a pill.
The nutrient that lost its name is quietly doing some of the most important work in your body — and your eggs deserve more credit.
Read the original at Vogue.
