Choline
It is a component of lecithin, plays a role in the synthesis and metabolism of phospholipids in the liver, serves as a source of free methyl groups, and acts as a lipotropic factor. In a normal diet, it contains 500–900 mg. The upper acceptable intake level is 1000–2000 mg/day for children under 14 years old, 3000–3500 mg/day for children over 14 years old and adults.
Recommended intake levels: for adults – 500 mg/day; for children aged 4–6 years – 100–200 mg/day; for children aged 7–18 years – 200–500 mg/day (introduced for the first time).
Source: "MR 2.3.1.2432-08. Norms of Physiological Needs in Energy and Nutrients for Different Population Groups in the Russian Federation." "Methodological Recommendations" (approved by Rosconsumption on December 18, 2008)