Choline is necessary for the health of cell membranes, nerves and the brain. Together with B-vitamins and vitamin C, choline also helps to keep your liver and nervous system working well and helps to metabolize fats.

Some choline is manufactured in the body -- breast milk is a rich source. It is also contained in lecithin, a fatty acid found in a variety of foods. Both lecithin and choline are available as supplements.

If your nutritional chart shows a choline deficiency, the best way to correct it is through improvements to your diet. Choline is a component of lecithin, a fatty acid found in many foods. Good sources are eggs, soybeans, oatmeal, peanuts, beans, lentils, peas, whole grains, cauliflower, cabbage and seafood.

If you are an athlete, you may need extra choline since prolonged exercise depletes your body of choline. Choline is usually included in multivitamin/mineral tablets and in B complex tablets. You can also supplement choline by taking lecithin. The choline content of lecithin varies widely, so it's not easy to know how much you are getting.

Alcoholics, diabetics and anyone with fatty liver or liver damage may benefit from a choline supplement.