Choline upper limit: how much is too much per day?

For adults 19 and older, the upper limit (UL) of choline is 3,500 mg per day, counting all sources together, food and supplements included.

Ages 14 and older · Source: National Academies Dietary Reference Intakes · Data as of 2026-10-03

Every life stage

Group	Age	RDA or AI mg/day	UL mg/day
Male	14–18	550 AI	3,000
Male	19–30	550 AI	3,500
Male	31–50	550 AI	3,500
Male	51–70	550 AI	3,500
Male	71+	550 AI	3,500
Female	14–18	400 AI	3,000
Female	19–30	425 AI	3,500
Female	31–50	425 AI	3,500
Female	51–70	425 AI	3,500
Female	71+	425 AI	3,500
Pregnancy	14–18	450 AI	3,000
Pregnancy	19–30	450 AI	3,500
Pregnancy	31–50	450 AI	3,500
Lactation	14–18	550 AI	3,000
Lactation	19–30	550 AI	3,500
Lactation	31–50	550 AI	3,500

RDA = Recommended Dietary Allowance; AI = Adequate Intake, used where there is not enough data for an RDA. UL = Tolerable Upper Intake Level. “Not set” means the tables give no value. Ages under 14 are in the National Academies tables and are not covered here.

What counts toward the limit

This UL covers your total intake: choline from food, water and supplements added together.

Table footnote, as recorded in Ceiling’s data: “UL is total intake from food, water and supplements.”

How Ceiling uses this

Ceiling adds up every supplement you scan and compares your daily total with this number. Ceiling counts supplements only, so food and water come on top of the total it shows. Ceiling is coming soon on iPhone. No account; everything stays on your iPhone.

What is the upper limit of choline?