When it comes to nutrition buzzwords, protein, vitamin D, and iron tend to steal the spotlight. But there’s one lesser-known nutrient quietly powering your body every single day — choline.

Think of it as the backstage manager of your health. You may not see it, but without it, nothing runs smoothly.

Why Choline Is a Big Deal

Choline wears a lot of hats in your body:

• It builds cell membranes (the “walls” holding your cells together).

• It fuels your metabolism, helping you turn food into energy.

• It keeps your brain sharp, producing neurotransmitters that handle memory, mood, and muscle movement.

• During pregnancy, it’s a superhero nutrient for a baby’s brain and spinal cord development.

Unlike some nutrients, your body only makes a tiny amount of choline — not nearly enough. The rest has to come from your plate. Women need about 425 mg daily, men need around 550 mg, and if you’re pregnant or breastfeeding, you’ll need even more.

The Best Food Sources

Animal-Based All-Stars

• Eggs: One large egg has about 147 mg — nearly a third of your daily needs.

• Fish & seafood: Salmon, herring, crab, oysters, and tuna all pack a choline-and-omega-3 punch.

• Organ meats: Beef liver and kidney are loaded with choline (though not everyone’s first choice on the menu!).

• Chicken & turkey: Lean and easy to add to everyday meals.

Plant-Based Picks

• Soy foods: Edamame, tofu, and soy milk are surprisingly good choline sources.

• Whole grains: Quinoa and amaranth bring both choline and fiber to the table.

• Veggies: Cauliflower, potatoes, broccoli, and Brussels sprouts do double duty as nutrient-packed sides.

• Legumes & mushrooms: Black beans and shiitake mushrooms are choline-rich plant favorites.

• Nuts & seeds: Pumpkin seeds, almonds, and even a sprinkle of wheat germ can help you top up.

Are You Getting Enough?

If you eat a variety of foods, chances are you’re covering your bases. But research shows that many adults still fall short — especially pregnant women, who have higher demands. That’s why some doctors recommend a supplement during pregnancy.

The Bottom Line

Choline may not be as famous as vitamin C or calcium, but it’s every bit as important. From memory and muscle control to energy and cell health, this under-the-radar nutrient deserves a permanent spot on your grocery list.

So next time you whip up a veggie stir-fry, scramble some eggs, or grill a piece of salmon, remember — you’re feeding your body one of its most important unsung heroes.