Unlocking the Mystery: Which Nutrient Is Called the Forgotten Nutrient?

October 3, 2025 •

3 min read

According to the National Health and Nutrition Examination Survey, up to 90% of American adults fail to meet the adequate daily intake of one crucial micronutrient. This overlooked compound, essential for brain function and liver health, is the answer to: Which nutrient is called the forgotten nutrient?

Quick Summary

Choline, often overshadowed by vitamins, is an essential nutrient crucial for cell structure, messaging, and metabolism. Despite its importance, most people do not consume enough of it, leading to potential health risks such as fatty liver disease and cognitive impairment.

Key Points

Choline, the Forgotten Nutrient: Choline is often called the forgotten nutrient because it was only officially recognized as essential in 1998, and most people are unaware of its importance.
Crucial for Brain Health: It is vital for producing acetylcholine, a neurotransmitter that supports memory, mood, and muscle control.
Protects Liver Function: Choline helps transport fat out of the liver, and deficiency can lead to non-alcoholic fatty liver disease (NAFLD).
Found in Common Foods: Eggs, liver, meat, and cruciferous vegetables like broccoli and cauliflower are excellent dietary sources of choline.
Widespread Deficiency: Studies show that a large majority of the population does not get enough choline, especially pregnant women.
Risk Factors: Pregnant women, athletes, and individuals with certain genetic variations are at a higher risk of deficiency.

Choline: The Essential but Overlooked Nutrient

Choline is an organic, water-soluble compound that plays a critical role in numerous bodily functions. Though often associated with the B-vitamin complex, it is not a vitamin or mineral itself. It was officially recognized as an essential nutrient by the U.S. Institute of Medicine in 1998. While the body can produce a small amount of choline, primarily in the liver, dietary intake is essential to meet daily needs.

Why Choline Became the 'Forgotten Nutrient'

Choline's overlooked status stems from several factors, including its relatively recent classification as essential. For years, dietary focus was on other nutrients. The historical emphasis on low-cholesterol diets also impacted choline intake, as rich sources like egg yolks were avoided. Choline is also not routinely listed on nutrition labels, contributing to a lack of consumer awareness. Its complex metabolism, interacting with nutrients like folate and vitamin B12, further adds to the confusion.

The Critical Roles of Choline in the Body

Choline is involved in four main physiological processes:

Cellular Structure and Signaling: It's a precursor for phospholipids vital for cell membranes and signaling.
Brain and Nervous System Function: Essential for acetylcholine, a key neurotransmitter involved in memory, mood, and muscle control. It's also crucial for fetal brain development.
Lipid Transport and Metabolism: Required for transporting lipids from the liver, preventing fat buildup that can lead to non-alcoholic fatty liver disease (NAFLD).
Methyl Group Metabolism: Converted to betaine, which is important for DNA synthesis and regulating homocysteine levels.

Consequences of Choline Deficiency

Inadequate choline intake is widespread and can have significant health implications, even if severe deficiency is rare.

Fatty Liver Disease: Low choline can lead to fat accumulation in the liver.
Cognitive Impairment: Linked to memory loss and poor concentration.
Muscle Damage: Can sometimes result in muscle damage and low energy.
Increased Pregnancy Risks: Associated with higher risk of neural tube defects and potential negative impacts on fetal brain development.

Excellent Dietary Sources of Choline

Incorporating choline-rich foods into your diet is key to ensuring adequate intake. Top sources include:

Eggs: Especially the yolk.
Organ Meats: Beef liver is particularly high.
Fish: Salmon and cod.
Cruciferous Vegetables: Broccoli, cauliflower, Brussels sprouts.
Legumes: Soybeans, kidney beans, navy beans.
Other Sources: Wheat germ, potatoes, peanuts.

Choline vs. B-Vitamins: A Comparison

While often grouped with B-vitamins, choline has distinct characteristics:


Feature	Choline	B-Vitamins (e.g., B6, B12, Folate)
Classification	Essential nutrient (grouped with B's)	Water-soluble vitamins
Primary Role	Membrane synthesis, neurotransmitter (acetylcholine), fat transport	Coenzymes for metabolic processes
Body Production	Limited endogenous synthesis, dietary intake required	Cannot be produced by the body, must be obtained through diet
Interdependence	Interacts with folate and B12 metabolism	Many B vitamins work synergistically with each other and choline
Labeling	Not universally required on nutrition labels	Commonly listed on nutrition labels

Conclusion: Making Choline a Priority

Choline's status as the forgotten nutrient is undeserved given its crucial roles in brain, liver, and overall health. With widespread inadequate intake, being mindful of choline-rich foods is essential. Including eggs, meats, and certain vegetables in your diet can help ensure you get enough of this vital compound. For more information, you can find a comprehensive fact sheet on choline from the National Institutes of Health Choline - Health Professional Fact Sheet.

Frequently Asked Questions

The forgotten nutrient is choline, an essential compound vital for cell structure, brain function, and lipid metabolism. Despite its importance, it was not formally recognized as essential until 1998, and most people do not consume enough of it.

Many people don't meet the recommended daily intake because choline-rich foods like eggs and liver have been unfairly targeted due to cholesterol concerns. Additionally, choline is not always listed on food labels, and the body only produces a small, insufficient amount.

A choline deficiency can lead to significant health problems, including non-alcoholic fatty liver disease, cognitive impairment, muscle damage, and potential complications during pregnancy like neural tube defects.

Excellent food sources of choline include egg yolks, beef liver, fish like salmon, cruciferous vegetables such as broccoli and cauliflower, soybeans, and other beans and nuts.

Choline is not a vitamin or a mineral, but it is an organic, water-soluble compound that functions similarly to B-vitamins. It is an essential nutrient, meaning it must be obtained from the diet for optimal health.

Pregnant and lactating women have higher choline requirements to support fetal development. Men and postmenopausal women may also be more susceptible, as well as individuals with certain genetic variations and those who avoid choline-rich foods like eggs and meat.

While supplements are an option, especially for those with dietary restrictions or specific health needs, health professionals generally recommend meeting nutrient needs through a balanced diet of choline-rich foods first.