The Quiet Nutrient: Choline and the Power of a Good Egg
Key Points
Choline is essential for brain, liver, and metabolic health
Deficiency is common and often unrecognised
Eggs are one of the richest natural sources of choline
The health of the hen and the land shapes the quality of the egg
Understanding Choline
Choline is a quiet cornerstone of human health. It supports brain function, liver metabolism, and the chemical processes that regulate how genes express themselves. It plays a key role in creating neurotransmitters, transporting fats, and maintaining the structure of every cell membrane.
It is also central to methylation, the process that affects everything from mood to memory to the development of a baby’s brain. During pregnancy, choline helps build the nervous system and supports lifelong cognitive health. Later in life, it helps to protect memory and mental clarity.
Despite its importance, many people in the UK do not get enough. Choline is not routinely included in national dietary surveys, and awareness of its role remains low.
The Missing Nutrient
Deficiency is surprisingly common. Pregnant and menopausal women are particularly at risk, as hormonal changes affect the body’s own choline production. Studies show that most people do not meet the recommended daily intake, even when eating what might seem like a balanced diet.
The signs of deficiency are often subtle. Low mood, poor concentration, fatigue, and disrupted metabolism can all be early indicators. Yet choline’s effects run deeper, influencing liver health, inflammation, and the body’s ability to recover from stress.
Where Choline Comes From
Our bodies can make a small amount of choline, but not enough to meet daily needs. Most of it must come from food. The richest and most accessible source is the humble egg.
A single medium egg yolk provides around 125 milligrams of choline, about a quarter of what most adults need each day. For many people, adding a few eggs to their weekly meals can help restore balance.
Plant-based sources exist, such as cruciferous vegetables, soy, and legumes, but their levels are much lower. To match the choline content of a single egg, you would need to eat very large portions of these foods, which can be difficult in practice.
The Life Behind the Egg
Not all eggs are created equal. The nutrients inside depend on the life of the hen, what she eats, and the land she walks on.
A hen who lives with space, light, and access to living ground produces a very different egg from one kept indoors and fed a limited diet. When she scratches, forages, and eats grasses, seeds, and insects, her diet reflects the diversity of the land. That diversity, in turn, enriches the nutrients in her eggs, including choline, omega-3 fatty acids, and vitamins A and E.
The soil beneath her feet matters too. Healthy pastures support plants rich in phytonutrients, which help both hen and human health. When we care for the land, it gives back through the animals and food it sustains.
Quality of life is not a luxury for the hen. It is part of the living system that connects soil, health, and nourishment.
A Reflection of Systems
An egg is both food and feedback. Its quality tells a story about the environment it comes from. When hens live well, their eggs carry more of what our bodies need. When soils are alive and pastures diverse, nutrition improves naturally.
Choline is one example of how deeply our own wellbeing is tied to that of the land. By choosing food from systems that respect life at every level, we nourish both ourselves and the world that sustains us.
The Simple Act of Awareness
Choline may be a small nutrient, but it holds a large truth. Health begins with connection. The more we understand where food comes from, the more clearly we see that caring for ourselves and caring for the earth are the same act.
A good egg is not just a source of nutrition. It is a reflection of balance, awareness, and life well tended.
References
Derbyshire, E. (2020). Could we be overlooking a potential choline crisis in the United Kingdom? BMJ Nutrition, Prevention & Health, PMC7664488.
Chatzidimitriou, E. et al. (2024). Variation in nutritional quality in UK retail eggs. Food Chemistry, 139783.
Mugnai, C. et al. (2013). The effects of husbandry system on grass intake and egg nutritive characteristics of laying hens. Journal of the Science of Food and Agriculture, 6269.
Bauche, M.H. (University of Missouri Health Care). Choline plays a significant role in neurotransmitter function, methylation pathways, cell membrane signalling, and early brain development.