How to get 900 mg of choline per day for optimal health

October 22, 2025 •

4 min read

According to the National Institutes of Health, over 90% of Americans fail to meet the Adequate Intake (AI) for choline. For individuals with specific health goals or genetic predispositions, targeting a higher daily intake is often discussed, but learning how to get 900 mg of choline per day requires a strategic approach beyond standard recommendations.

Quick Summary

This guide outlines dietary strategies, including high-choline food sources and potential supplement use, to help you reach a daily intake of 900 mg. It provides meal planning advice and essential safety considerations for achieving this goal effectively.

Key Points

Leverage High-Choline Foods: Prioritize sources like beef liver, eggs, Atlantic salmon, and roasted soybeans to build your daily intake efficiently.
Integrate Organ Meats: A single 3-ounce serving of beef liver can provide nearly 40% of the 900 mg goal, making it a powerhouse addition to your diet.
Utilize Whole Eggs: The choline is concentrated in the yolk, so consuming the whole egg is crucial. Eating two eggs daily can provide a substantial portion of your target intake.
Strategically Combine Sources: Use a variety of both animal-based and plant-based foods throughout the day to meet your goal, such as pairing salmon with cruciferous vegetables and beans.
Consider Supplements Carefully: While supplements can bridge dietary gaps, they are less bioavailable than food sources and carry a higher risk of side effects at elevated doses. Consult a professional before supplementing.
Manage Risks Associated with High Intake: Be aware that consuming high doses of choline can lead to side effects like a fishy body odor, sweating, and nausea. Stick primarily to food sources to mitigate this risk.
Consult a Healthcare Provider: Before significantly increasing your choline intake, especially towards higher targets, speak with a doctor or registered dietitian to ensure it is safe and appropriate for your specific health profile.

Choline is a vital nutrient necessary for numerous bodily functions, including cell maintenance, DNA synthesis, and metabolism. It is also a precursor to acetylcholine, a crucial neurotransmitter that supports memory, mood, and muscle control. While the Adequate Intake (AI) for adults is lower (550 mg for men and 425 mg for women), some individuals, including athletes, pregnant women, and those with specific health conditions, may require or benefit from a higher intake under medical supervision. This article will explore safe, effective methods to reach a daily intake of 900 mg of choline, primarily through food.

High-Choline Foods for Your Daily Target

To reach 900 mg of choline daily, focusing on the most concentrated food sources is key. Animal products are generally higher in choline, though a well-planned plant-based diet can also contribute significantly. For optimal absorption, eating choline from whole foods is superior, as the nutrient is often bound to phospholipids that aid digestion.

Animal-Based Sources

Beef liver: One of the most potent sources, with a 3-ounce (85g) serving containing approximately 359 mg.
Whole eggs: An excellent source, with a single large egg providing about 147 mg, almost all of which is in the yolk. Consuming two to three eggs can provide a strong base for your daily total.
Atlantic Salmon: A 3-ounce (85g) cooked portion offers roughly 187 mg of choline.
Beef: A 3-ounce (85g) serving of cooked beef contains approximately 116 mg.
Chicken and Turkey: A 3-ounce (85g) portion of cooked chicken or turkey breast provides about 72 mg.

Plant-Based Sources

Roasted Soybeans: A half-cup serving of roasted soybeans contains approximately 214 mg of choline.
Wheat Germ: Three ounces (84g) of toasted wheat germ can provide up to 153 mg.
Shiitake Mushrooms: One cup (145g) of cooked shiitake mushrooms contains 116 mg.
Cruciferous Vegetables: A cup of cooked cauliflower provides about 72 mg, while broccoli and Brussels sprouts offer around 31-32 mg per half-cup serving.
Legumes: A cup of cooked kidney beans or lima beans offers 54 mg and 75 mg respectively.

Strategic Meal Planning: Hitting the 900 mg Mark

Meeting a 900 mg daily intake goal is very achievable with smart meal planning, focusing on incorporating several choline-dense foods throughout the day. Here is a sample meal plan demonstrating how you can do this.

Sample Daily Meal Plan

Breakfast (approx. 340 mg): A three-egg omelet (441 mg) made with one cup of cooked spinach (7 mg), a side of roasted red potatoes (57 mg), and a tablespoon of toasted wheat germ (51 mg). Note: Values are approximate and may vary.
Lunch (approx. 270 mg): A salad with a 3-ounce serving of Atlantic salmon (187 mg), a cup of cooked lima beans (75 mg), and leafy greens.
Dinner (approx. 290 mg): Beef liver (3-ounce serving, 359 mg), served with a cup of cooked cauliflower (72 mg) and a half-cup of roasted soybeans (107 mg). Note: This example shows how to achieve the goal without exceeding it significantly.
Snacks: If needed, a handful of almonds (1 oz, 15 mg) or a hard-boiled egg (147 mg) can easily boost your intake.

Supplements vs. Food: A Comparison

For those who find it challenging to meet their choline needs through diet alone, supplements are an option. However, understanding the differences is important.


Feature	Dietary Sources (Food)	Supplements (e.g., Choline bitartrate)
Form	Primarily phosphatidylcholine, highly bioavailable.	Various forms like bitartrate, lecithin, or CDP-choline.
Absorption	Generally superior due to being bound to lipids (phospholipids).	Bioavailability can vary depending on the form; not always as efficient as food sources.
Safety	Very low risk of toxicity from food alone.	High doses can cause side effects like fishy body odor, sweating, and nausea.
Nutrient Synergy	Comes with other vital nutrients like B vitamins, minerals, and healthy fats.	Typically isolated compounds; lacks the full spectrum of nutrients found in whole foods.
Cost	Part of a regular grocery budget.	Additional cost, with varying price points and quality.

Conclusion: Prioritizing a Food-First Approach

Achieving an intake of 900 mg of choline per day, while above the general AI, can be beneficial for specific populations, particularly those with genetic predispositions or higher physiological demands. The most effective and safest method for reaching this target is through a varied diet rich in whole foods like eggs, liver, fish, and legumes. A strategic approach to meal planning can consistently incorporate these sources, reducing the need for supplementation. While supplements offer a convenient alternative, a food-first strategy provides superior bioavailability and minimizes the risk of side effects associated with high doses. Always consult a healthcare provider before making significant changes to your diet or starting any new supplement regimen to ensure it aligns with your individual health needs.

Here is a helpful resource from the National Institutes of Health discussing choline intake.

Frequently Asked Questions

The Adequate Intake (AI) for adult men is 550 mg per day, and for adult women is 425 mg per day. The recommended amount can vary for different life stages, such as pregnancy and breastfeeding.

For most healthy individuals, consuming 900 mg of choline from food sources is well within safe limits, as the Tolerable Upper Intake Level (UL) is 3,500 mg per day for adults. However, it is always best to consult a healthcare professional before significantly increasing your intake.

Excellent food sources of choline include beef liver, whole eggs, Atlantic salmon, beef, roasted soybeans, wheat germ, and shiitake mushrooms.

The choline found in whole foods, particularly eggs, is bound to phospholipids, which may make it more bioavailable and easily absorbed by the body compared to many supplements. A food-first approach is generally recommended for nutrient intake.

Signs of choline deficiency can include liver damage (e.g., fatty liver disease), muscle damage, memory problems, mood changes, and fatigue.

Choline plays a role in transporting fats and cholesterol from the liver, which is essential for liver health. Some research suggests adequate choline helps prevent fatty liver disease, which is linked to improper fat metabolism.

Certain populations, including pregnant women, athletes, and those with specific genetic variations affecting choline metabolism, may have a higher need for this nutrient.