Book Now

Eggs & Choline - what's the link?

Ever heard of Choline? Let’s take a look at this often forgotten micronutrient…

Choline is an essential micronutrient that is important for maintaining healthy growth and development throughout the lifespan. Choline is particularly important during pregnancy, with higher choline intakes linked to reduced risks of preeclampsia and neural tube defects, as well as supporting fetal growth and brain development.

Choline has been linked with maintaining cognition and memory at all ages. It is also an essential precursor for a number of neurotransmitters in the body, relying on B12 and folate to complete many of its actions.

So, where do eggs come in? Eggs are one of the best food soruces of choline.

The average Choline intake is well below the recommended amount, with vegetarians and vegans at particularly high risk of inadequate choline intake.

The daily choline intake for women is 425mg/day, while males require 550mg/day.

Eggs are the most bioavailable and readily absorbed sources of choline, providing 25-30% of our daily choline requirements in just one egg.

Don’t like eggs? Don’t worry, there are other good sources of Choline out there!

These include:

  • Chicken
  • Salmon
  • Beef
  • Navy beans

Aside from the generous amounts of choline that they provide, eggs contain a wide range of essential vitamins and minerals, including antioxidants, B12, protein and Omega-3 fatty acids!

Despite recent confusion regarding a possible link between regular egg consumption and increased risk of heart disease, luckily these claims have been debunked!

1-2 eggs per day, as part of a healthy, varied diet offers several health benefits that can contribute to overall well being and long-term health.  

Why not include a few extra eggs in your regular diet? As always, fresh and free-range is best!

Written By Esther Rijk, Dietitian
Do you want to know more? Contact Esther at