Choline is an essential nutrient for healthy bodily function and strong bones. Though your liver produces small amounts of it, you need to obtain the majority through your diet.
In this article, you'll learn all about this rarely considered nutrient. We'll examine the results of a study that found a positive association between dietary choline and bone mineral density in postmenopausal women, and you'll learn how to incorporate it into your diet and daily supplement regimen.
All About Choline
Choline is a water-soluble nutrient that is neither a vitamin nor a mineral. However, it is often grouped with B-complex vitamins due to similarities in function. Choline supports a wide range of bodily systems, including liver function, brain development, muscle movement, the nervous system, and metabolic function.
Many of choline's benefits relate to lipid production and transportation. It is used to produce the fats that support the structural integrity of cell membranes, and it helps synthesize the compound that removes cholesterol from your liver. As a result, choline deficiency causes fat buildup in the liver.
Choline also helps produce cellular signaling compounds and facilitates DNA synthesis. It also necessary for the production of an important neurotransmitter that regulates memory, muscle movement, heartbeat, and other basic bodily functions.
The compound's involvement in lipid regulation and inflammatory pathways has linked it to skeletal health, but until recently, relatively few studies have examined the connection between choline and bone health.1 Fortunately, that has changed.
Synopsis
Choline is a compound that supports a wide range of bodily systems, including liver function, brain development, muscle movement, the nervous system, metabolic function, and skeletal health.
Study Links Dietary Choline and Bone Density
A study published in July 2025 in the journal Nature found a significant dose-response relationship between total dietary choline intake and lumbar spine bone mineral density (BMD) in postmenopausal women.1
The study used data from 4,160 postmenopausal women aged 50 years and older who were participants in the National Health and Nutrition Examination Survey (NHANES) from 2007 to 2018. The researchers used weighted linear regression models to analyze the relationship between total dietary choline intake and lumbar spine BMD.
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Information about choline intake came from two 24-hour dietary interviews that included both food and supplements. The first recall interview was conducted in-person and the second via telephone. Lumbar spine BMD was measured using dual-energy X-ray absorptiometry (DXA).
The study found that each one-gram-per-day increase in choline intake corresponded to a 0.082 g/cm² increase in lumbar spine BMD. In simpler terms, each additional gram of choline consumed was associated with an increase in BMD.1
The researchers' conclusion mirrors the Save Institute's approach to using natural micronutrients for improved bone health:
“This study demonstrates for the first time the positive association of dietary choline with BMD in postmenopausal women, supporting the potential of choline-targeted nutrition strategies for osteoporosis prevention.”1
Synopsis
A study published in the journal Nature found that for each additional gram of choline in participants' diet, lumbar BMD went up. They concluded that choline-targeted nutrition has potential as an osteoporosis prevention strategy.
How To Include Choline In Your Diet And Supplements
Given the link between choline and bone density, it is important for Savers to ensure adequate daily intake of this compound. Fortunately, choline is readily available through a variety of foods. Additionally, the Save Institute recommends taking 400 mg of choline bitartrate daily, ideally with a meal. Choline bitartrate is the bioavailable form of choline used in supplements.
Excellent food sources of choline include the following:
- Organ meats
- Eggs
- Fish
- Chicken
- Turkey
- Cottage cheese
- Shiitake mushrooms
- Cruciferous vegetables (like <cauliflower, broccoli, and Brussels sprouts)
- Almonds
- Lima beans
- Red potatoes (skin on)
- Kidney beans
- Quinoa
- Soybeans
- Wheat germ
The daily upper limit for adults is 3,500 mg, so as long as you don't exceed the recommended 400 mg per day from supplements, there's no risk of choline overconsumption.
What This Means To You
Take a daily 400 mg dose of choline bitartrate, ideally as part of your B-complex supplementation, and include choline-rich foods in your diet.
Combining dietary intake with supplementation is one of the many ways that the Osteoporosis Reversal Program offers a holistic approach to building stronger bones and avoiding fractures. By learning all the natural ways you can support your bones by implementing multiple strategies, you can pave a smooth path to bone health success.
Focus on a nutritionally rich diet and explore natural strategies to prevent and reverse osteoporosis without resorting to risky prescription drugs.
Stronger Bones. Without Drugs. Guaranteed!
The natural and evidence-based program that helps reverse osteoporosis and osteopenia in 12, 6, even 3 months… guaranteed.
What brand of Choline bitartrate is recommended?
I’m 65 years old, with severe osteoporosis. I had a fracture of my wrist and radius bone 2 years ago. My bone density is getting worse every year. I adopted a healthy approach by eating a balanced diet and working out three times a week. My endocrinologist is insisting that I should start a protocol of Forteo injections, if I don’t want to see other broken bones, like my femur or my spine. I don’t know what to do. I fear both scenarios. Any advice? I really appreciate any help you can provide.
Thank you for sharing helpful information.
You’re very welcome, Mary!
Good morning. Thank you for yet another informative article. I wonder if you could write one about the relationship between synthroid (when not managed properly resulting in overdosing) and bone density. I have found through chatgpt-5-research-tool that if one is taking more than what’s needed, it can negatively affect bone density.
In my case, I believe synthroid was not needed but it was given to me with ” it has no side effects” in my 20s. For the past 4 years so I see my hypothyroidism slipping toward hyperthyroidism but since the tsh is still within range, though nearing rhe border at every 6 month lab, they don’t want to pay attention. I worry that part of my osteoporosis diagnosis has to do with synthroid use. I would appreciate your thoughts on the relationship. Thank you.
You’re welcome, Sandhia! Now to answer your question, while TSH is the standard for monitoring thyroid function, studies show that a normal TSH level may not be sufficient for determining thyroid function when taking Synthroid. You should ask your doctor to test your T3 and T4, even with TSH values within the target range.
Studies consistently show that hyperthyroidism leads to higher bone turnover, which accelerates bone resorption and decreases bone mineral density (BMD). It’s a well-established link because higher than normal thyroid hormone levels stimulates bone-resorbing osteoclasts.
I eat a dozen of almonds everyday, are they not enough? (I’m vegan) do I need a supplementation?
Based on a per-weight (ounces) calculation, 12 almonds contain approximately 4 to 5 mg of choline.
thank you for your information lucky i eat all of it My Grandmother though me eat lots of eggs and i do
You’re welcome, Gisela!
Don’t forget that beef has 116% of choline and lamb 17%.
Thanks for sharing this!