Choline is Another water-soluble B vitamin, is a building block of the neurotransmitter acetylcholine, which is essential for the nerve and brain activities that control memory and muscle movement.

It also helps turn the food we eat and our stored energy (hello, love handles) into fuel.

Vegetarians, vegans, pregnant women, and endurance athletes are at greater risk for choline deficiency, which is linked to fatty liver disease, atherosclerosis, neurological disorders, and impaired fetal development.

Extremely high doses won’t kill you, but consuming more than 10 grams per day can cause vomiting, increased sweating and salivation, and a fishy body order (and nobody wants that!).

What You Need:

  • Men = 550 mg
  • Women = 425mg

How to Get It:

  • Eggs (126 mg per egg)
  • milk (38 mg per cup)
  • Cooked broccoli and Brussels sprouts (both 62 mg per cup)
  • Beef (67 mg per 3 ounces)
  • get excited—milk chocolate (20 mg per 1.5 ounce bar)

What’s Too Much:

  • 3,500 mg