![](https://veganhealth.org/wp-content/uploads/2020/03/soymilk-choline-blog-post-2020-03-27.jpg")
We gave our choline article a complete review and update. Here’s a summary:
- Choline is an essential nutrient needed for brain function, fat metabolism, and the health of cell membranes.
- Although plant foods are generally lower in choline than animal foods, it’s found in small amounts in a wide range of plant foods. A vegan diet that emphasizes whole foods can provide enough choline.
- Vegan women who are considering getting pregnant should choose a prenatal supplement that includes choline since inadequate intakes may be linked to the risk of neural tube defects.
- Vitamin B12 deficiency can interfere with the production of choline and choline-containing phospholipids.
- There is some uncertainty about choline requirements and we recommend meeting the DRIs for choline (425 mg/day for adult women, 450mg/day for pregnant people, and 550 mg/day for adult men).
- There is little evidence to suggest a protective effect of choline against cardiovascular disease.
- While numerous studies have looked for correlations between choline and various cancers, nothing can be concluded without significantly more evidence.
- There currently is no evidence to suggest that lower choline intakes are a risk for dementia.
- While there haven’t been any studies on choline intake among vegans, we do know that a vegan diet can provide adequate choline.
- Soymilk, shiitake mushrooms, roasted soy nuts, wheat germ, kidney beans, and quinoa are among the richest plant sources of choline.
- We added a sample menu showing how a vegan eating 2,000 calories per day can get enough choline.
