Choline may not have the same celebrity status as vitamin C or omega-3, but the often-overlooked nutrient is no less vital to human health.

Choline has been found to be critical to brain development and is responsible for regulating brain functions like learning, knowledge retention and processing and storing memories. It also protects against age-related cognitive decline and brain-related diseases like Alzheimer’s and dementia.

Yet, despite the key role it plays in brain health, data from the Journal of the American College of Nutrition has revealed that 90% of adults are not getting enough.

Recommended dietary intake is currently set at 550mg per day for men and 425mg for women. While the body can make small amounts, the majority needs to be obtained through diet.

The richest sources of choline are meats, poultry, fish, dairy and eggs, with egg yolks the most concentrated dietary source of choline, providing around 126mg or approximately a quarter of the daily recommended intake. Choline can also be found in smaller quantities in cruciferous vegetables like broccoli, cauliflower, cabbage and Brussels sprouts, as well as kidney beans, lima beans, chickpeas and lentils.

Worldwide dropping rates of choline are believed to be linked to the fight against cholesterol as well as the move to plant-based diets.

Today, the advice that eggs, meats and dairy, are responsible for skyrocketing cholesterol has been somewhat reversed, with these food groups vitally important for choline intake. If you are not able to increase these food groups, there’s also the option of choline supplements, with the micronutrient not currently included in general multi-vitamins.