Choline is found in every cell of the human body and has a role in modifying fats in the membranes of the cells. This role of modifying fat permits the cell membranes to operate to handle water and fat soluble molecules with efficiency so that various nutrients and waste products can enter and leave the cells.

Some of the specific functions of choline that have been determined are:
- Maintenance of cell membrane integrity
- Support for Methyl Group Metabolism
- Reduction in chronic inflammation
- Support for various activities of the nervous system.

There are been an increase in the amount of research into choline and choline deficiency in recent years and some of the findings indicate that choline is essential for brain development of foetuses and babies and it may also assist in preventing memory loss often associated with aging. In addition, it may also protect the liver from some damage (and even reverse damage in some situations). Deficiency of choline may impact on the risk of developing coronary heart disease.

Recommended levels of daily intake for choline have not been formally designated but typically it is suggested that an adequate intake for men is about 550mg per day whereas for women the corresponding figure is 425mg. Good food sources of choline included egg yolks, liver, peanuts, potatoes, cauliflower, banana, milk and some grains and seeds. However, a commonly used food additive, lecithin which is derived from soya beans, is considered to be the richest source.

Choline and Exercise
The major implications of research into choline for exercise are associated with long events. For runners competing in distances up to a half marathon then the consensus is that choline levels in the body stay at a level considered to be sufficient for optimum performance. However, once you exercise or compete for a couple of hours then, for some reason, choline levels drop dramatically and it has been hypothesed that this is the reason for marathon runners hitting "The Wall". Even if you have a healthy diet with sufficient of the vitamin then this may not be enough to stop this happening.