Ingredient guide
Choline (bitartrate): evidence, dose and safety
Choline is an essential nutrient found in eggs, meat, fish and soy. The body makes some, but not always enough. We use choline bitartrate.
At a glance
- Strongest evidence
- B Good
- Dose in our plans
- 400 mg a day for adults
- Adult upper limit
- 3000 mg a day from food and supplements together
- Safety checks
- 0 situations and 0 medicine or supplement interactions, checked against your answers in every plan
- Reviewed
- Atrum Labs clinical team (MD, PhD), November 2026
Authorised EU health claim
Choline contributes to normal lipid metabolism.
What the research looked at
Each line is one body of research, graded A (strong) to D (weak). How we grade evidence. What each study measured is explained in your personal plan.
| Grade | Who was studied | References |
|---|---|---|
| B | Pregnant and breastfeeding women |
|
How much
- Our plans usually use 400 mg a day for adults. The exact dose depends on your lab results, age and medicines.
- Adult upper limit: 3000 mg a day from food and supplements together. Source: IOM 1998 choline UL.
- Children's doses are set by age, and some ingredients are for adults only.
Written and reviewed by the Atrum Labs clinical team (physician-scientists, MD, PhD) from our clinical knowledge base, version 0.2.0-draft. This page is general information, not medical advice. Food supplements are not a substitute for a varied, balanced diet and a healthy lifestyle.
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