From the Greek word for bile—chole—choline was first noticed for its ability to prevent the buildup of fat in the liver. It is perhaps best known, however, for its capacity to enhance brain function. Choline is a derivative of vitamin B and is found in all cells.
Choline ensures that cell membranes function properly, allowing desirable nutrients to enter and waste to escape through the porous cell walls. It also encourages communication between the body's muscles and nerves.
How much you should have: Men should consume 550 mg of choline per day, while women need less - about 425 mg on a daily basis. According to some nutritionists, men may actually benefit by increasing their intake of choline up to 850 milligrams daily.
Women who are pregnant should continue to consume the recommended dosage for women. When nursing, they should eat 550 mg per day.