How much choline is safe to take per day?

November 10, 2025 •

4 min read

According to the National Institutes of Health, most people in the United States do not consume the recommended daily amount of choline through food alone. This raises important questions about supplementation and how much choline is safe to take per day, particularly the maximum tolerable upper intake level (UL) to avoid negative health effects.

Quick Summary

This article outlines the established adequate intake (AI) and tolerable upper intake level (UL) for choline across different age groups and life stages. It explains the purpose of these benchmarks and discusses potential adverse effects associated with consuming excessive amounts of the nutrient.

Key Points

Tolerable Upper Intake Level (UL): For adults, the UL for choline is 3,500 mg per day from all sources, including food and supplements.
Adequate Intake (AI) for Adults: The recommended AI for men (19+ years) is 550 mg daily, while for women (19+ years) it is 425 mg daily.
Risks of Excess Choline: High doses, typically from supplements, can cause a fishy body odor, low blood pressure, gastrointestinal issues, and excessive sweating.
Safety from Food Sources: It is very unlikely to consume a harmful amount of choline from diet alone, as adverse effects are almost exclusively linked to high-dose supplements.
Pregnancy and Lactation: The UL for pregnant and breastfeeding women (19+ years) is also 3,500 mg per day, with a higher AI of 450-550 mg daily to meet increased needs.
Consult a Professional: Always speak with a healthcare provider before taking choline supplements to ensure proper dosage and rule out potential interactions.

Understanding Choline Recommendations

Choline is an essential nutrient critical for various bodily functions, including liver health, brain development, and fat metabolism. While the body can produce some choline, the majority must come from diet. To guide consumption, health authorities like the Food and Nutrition Board of the Institute of Medicine (now the National Academy of Medicine) have established two key benchmarks: the Adequate Intake (AI) and the Tolerable Upper Intake Level (UL).

The AI represents the daily intake level that is assumed to be adequate to meet the needs of most healthy people. The UL, on the other hand, is the highest daily intake level likely to pose no risk of adverse health effects for most individuals. It is important to differentiate between these two values to ensure both nutritional adequacy and safety.

Tolerable Upper Intake Levels by Age

The Tolerable Upper Intake Level (UL) for choline varies significantly by age. Exceeding these limits, especially through high-dose supplements, can lead to adverse side effects.

Adults (19+ years): The UL is 3,500 mg per day. This includes pregnant and lactating women in this age group.
Adolescents (14–18 years): The UL is 3,000 mg per day.
Children (9–13 years): The UL is 2,000 mg per day.
Children (1–8 years): The UL is 1,000 mg per day.
Infants (0–12 months): A UL has not been established due to a lack of sufficient data, and infants should only receive choline from food and formula.

Risks of Exceeding the Upper Limit

Taking more than the recommended UL for choline, primarily from supplements, can result in a number of unpleasant or harmful side effects. These are typically associated with cholinergic effects or the metabolism of excess choline.

Common side effects include:

A fishy body odor, which occurs due to the body's metabolism of excess choline into trimethylamine.
Gastrointestinal distress, such as nausea, diarrhea, and vomiting.
Excessive sweating and salivation.

More serious risks from very high intake may involve:

A drop in blood pressure (hypotension).
Potential liver toxicity, although this is less common.
An increased production of trimethylamine N-oxide (TMAO), a compound linked to a higher risk of cardiovascular disease, though research is still ongoing.

Comparison of Adequate Intake (AI) vs. Tolerable Upper Intake Level (UL) for Adults


Feature	Adequate Intake (AI)	Tolerable Upper Intake Level (UL)
Purpose	To ensure nutritional adequacy and prevent deficiency.	To prevent the risk of adverse health effects from excess intake.
Basis	Based on intakes observed in healthy populations.	Based on intake levels shown to produce side effects.
Male (19+ years)	550 mg/day	3,500 mg/day
Female (19+ years)	425 mg/day	3,500 mg/day
Food Sources	Achievable through a balanced diet, including eggs, meat, and cruciferous vegetables.	Highly unlikely to be reached through food alone; almost exclusively from high-dose supplements.
Risk of Side Effects	Extremely low risk when consuming at or near AI levels.	High risk of side effects, including fishy odor, diarrhea, and hypotension.

Meeting Your Daily Choline Needs Safely

Since it is very difficult to consume excessively high amounts of choline from food, most health concerns related to toxicity are linked to supplementation. For this reason, prioritizing food sources of choline is the safest and most effective way to meet the AI.

Food sources: Excellent sources of choline include eggs (especially the yolk), beef liver, chicken, certain fish (like salmon and cod), and plant-based options such as soybeans, potatoes, and cruciferous vegetables like broccoli and Brussels sprouts.
Supplements: If supplementation is necessary, such as during pregnancy or due to a specific dietary need, it should be done under the guidance of a healthcare provider. Over-the-counter supplements often contain choline bitartrate or phosphatidylcholine. Always check the dosage and compare it to the UL for your age group to ensure you are not taking a potentially harmful dose. Most supplement dosages are well below the UL, but some higher-dose products are available.

Conclusion

Determining how much choline is safe to take per day requires understanding both the Adequate Intake (AI) needed for health and the Tolerable Upper Intake Level (UL) to avoid harm. The UL for adults is set at 3,500 mg daily, a level that is extremely difficult to reach through diet alone. While meeting the AI through a balanced diet is the safest approach, supplementation can be a viable option when dietary intake is insufficient. However, high-dose supplementation should be approached with caution and medical supervision to prevent unpleasant and potentially dangerous side effects associated with excessive choline. Always consult a healthcare professional before beginning any new supplement regimen, especially with higher dosages, to ensure safety and effectiveness.

: https://ods.od.nih.gov/factsheets/Choline-Consumer/ "Choline - Consumer - NIH Office of Dietary Supplements"

Frequently Asked Questions

The tolerable upper intake level (UL) for a healthy adult (19 years and older) is 3,500 mg of choline per day. This limit applies to intake from all sources, including food, beverages, and supplements.

It is extremely unlikely to consume too much choline from food alone. Adverse effects are typically associated with taking high-dose supplements. The safest way to meet your daily needs is through a balanced diet rich in choline-containing foods.

Excessive choline intake can cause side effects such as a fishy body odor, vomiting, diarrhea, and increased sweating. High doses may also cause low blood pressure.

Pregnant women (19+ years) require an adequate intake (AI) of 450 mg of choline per day to support fetal development. The tolerable upper intake level (UL) for pregnant women is 3,500 mg per day.

For most healthy individuals, adequate intake can be achieved through diet alone by consuming choline-rich foods like eggs, meat, and vegetables. Supplementation is most often considered for individuals with certain dietary restrictions, specific genetic conditions, or life stages such as pregnancy, typically under medical supervision.

While uncommon, a long-term deficiency in choline can lead to muscle and liver damage, including nonalcoholic fatty liver disease (NAFLD). However, the human body can produce a small amount, which may be why clinical deficiency is rare.

Choline is not known to interact with most medications. However, it is always recommended to inform your doctor about any dietary supplements you are taking, as they can advise on potential interactions with your specific medicines.