The nutrient with major health benefits*

Why is choline important?

The body's need for choline is lifelong and especially high during periods of rapid change and development, such as in infants, growing children, pregnant women and nursing mothers. In the first years of life, when the baby depends on breast milk as a source of all nutrition, pregnant and nursing mothers should ensure an increased intake of nutrients, including choline. 

Choline is important for several body functions: 

• Cell membranes : Choline is needed to build cell membranes, which are the protective membranes around cells. 

• Nervous system : It is important for the nervous system, including the formation of the neurotransmitter acetylcholine, which is essential for muscle control and movement. 

• Fat metabolism : Choline helps transport fat from the liver and out of the body, which helps prevent fatty liver. 

Homocysteine metabolism : Choline, with the help of B vitamins, contributes to normal homocysteine metabolism. Too much homocysteine in the blood is associated with poor heart health.  

Important sources and recommended amounts

Choline is produced naturally in the body in small doses, but most people still rely on getting the nutrient through their diet to meet the recommended daily requirement. To ensure adequate intake of choline, the new Nordic dietary guidelines (NNR 2023) recommend that:  

• Adults consume 400 milligrams of choline per day. 

• Children and adolescents from 120 mg and up. 

• Pregnant women 480 mg per day. 

• Breastfeeding 520 mg per day. 

Choline is found naturally in a variety of foods such as eggs, meat, fish, grains, and vegetables. A large hard-boiled egg contains about 147 milligrams of choline and is one of the best sources. Roe (fish eggs) is also a good source of choline.  

Including choline in your diet supports important bodily functions and contributes to overall health and well-being. 

The herring roe oil in Romega has a natural content of this important nutrient. 

*A daily intake of 82.5mg of choline contributes to normal fat metabolism, liver function and homocysteine metabolism. 

Sources: Health Norway, NHI, Nordic Dietary Guidelines 2023, EFSA 2016 

If you are interested, you can read more about choline on the following websites:

1. https://nutritionsource.hsph.harvard.edu/choline/  

2. https://www.forskning.no/mat-og-helse/dette-viktige-naeringsstoffet-har-nesten-ingen-hort-om/2142666  

3. New dietary advice: The forgotten nutrient that everyone should know about (forskersonen.no)