Choline is a conditionally essential nutrient that most Australians have never heard of, and almost none consume in adequate amounts. Research indicates that up to 90% of Australians fall below the adequate intake for choline. Among pregnant women, the gap is even wider: 61 to 99% do not meet the recommended intake. (Australian Eggs / SAHMRI, 2019; Nutrition Journal, 2024.)
Most synthetic multivitamins do not contain choline at all, or include it in negligible amounts. This is a significant blind spot in the supplement market, and one that whole-food sources like chicken liver address directly.
What Choline Does?
Choline contributes to normal lipid metabolism, is a precursor to the neurotransmitter acetylcholine (involved in memory, focus, and muscle coordination), is required for the structural integrity of cell membranes, and is present in breast milk. It is essential for foetal brain development during pregnancy and continues to be important throughout life for cognitive function and liver health. (Zeisel and da Costa, Nutrition Reviews, 2009.)
Why Most People Don't Get Enough?
Choline is found in relatively few foods in meaningful quantities. The richest sources are liver, eggs, and certain types of seafood. Modern dietary patterns, which have moved away from organ meats and towards processed foods, have created a population-wide shortfall. The adequate intake for adult women is 425mg per day, and for men 550mg. Most Australians consume well below these targets.
The Best Whole-Food Sources
Chicken liver is one of the richest food sources of choline, providing approximately 290mg per 100g cooked serve (53% of the daily value). A large egg provides approximately 147mg. Beyond these, soybeans, beef, and fish contribute modest amounts. For people who do not regularly eat liver or eggs, the choline gap is almost impossible to close through diet alone without a deliberate, targeted approach.
BBBB Organic Chicken Liver Capsules provide choline from certified organic, pasture-raised chicken liver, alongside heme iron, B12, folate, vitamin A, and zinc. Two to four capsules daily contribute meaningfully to choline intake as part of a whole-food diet.
Why Choline Is Not in Your Multivitamin
Choline is bulky. Including a meaningful dose (250mg or more) in a tablet would significantly increase the pill size. Most multivitamin manufacturers either omit it entirely or include token amounts (25 to 50mg) that are nutritionally irrelevant. This is one of the clearest examples of why a whole-food approach to nutrient density is fundamentally different from a synthetic supplement approach.
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BBBB Organic Chicken Liver Capsules: one of the richest whole-food sources of choline. Founders Club subscribers save 20%. |
Frequently Asked Questions
What is choline?
Choline is a conditionally essential nutrient that contributes to normal lipid metabolism, is a precursor to the neurotransmitter acetylcholine, is required for cell membrane integrity, and is present in breast milk. Up to 90% of Australians consume inadequate amounts.
What are the best food sources of choline?
Chicken liver (290mg per 100g), eggs (147mg per large egg), soybeans, beef, and fish. Chicken liver is the most concentrated food source available.
Does my multivitamin contain choline?
Most multivitamins do not contain choline, or include only token amounts (25 to 50mg) that are nutritionally irrelevant. Check the label. If choline is listed at less than 100mg, the contribution is minimal.
Is choline important during pregnancy?
Choline requirements increase during pregnancy. It is essential for foetal brain development and is present in breast milk. Research indicates 61 to 99% of pregnant Australian women do not meet the adequate intake.
Where can I buy chicken liver capsules with choline?
BBBB Organic Chicken Liver Capsules are available online with delivery across Australia. They provide choline from certified organic chicken liver alongside iron, B12, and folate.
References
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Australian Eggs / SAHMRI. Choline: The Forgotten Nutrient. australianeggs.org.au. 2019.
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USDA. FoodData Central: Chicken, liver, all classes, cooked, simmered. fdc.nal.usda.gov. Accessed: July 2026.
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Zeisel SH, da Costa KA. Choline: an essential nutrient for public health. Nutrition Reviews. 2009;67(11):615 to 623.
