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The Institute of Medicine set Adequate Intake (AI) levels at 425mg/day for women and 550mg/day for men, including food and supplements together.1 During pregnancy and lactation, needs rise to 450mg/day and 550mg/day, respectively.1 The following table illustrates different forms of choline, their respective doses, and use cases: While the chart gives an overview of forms, doses, and key uses, your optimal intake also depends on what youre hoping to achieve
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Her published work can be found at Healthline, Verywell Health, Pulitzer Center and more
Less melanin means a lighter, more even skin tone
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