94% OF WOMEN are choline-deficient

The little-known nutrient choline is essential for brain development, nerve function, metabolism and energy, says integrative physician Fred Pescatore, M.D. Yet deficiencies are incredibly common: A full 94 percent of women don’t ingest the recommended 425 mg of choline a day, according to a study in The Journal of the American College of Nutrition. But since the symptoms of a shortfall—including fatigue, memory loss, muscle aches and mood swings—are so vague, doctors often attribute them to other causes and fail to test for choline deficiency. As a result, Dr. Pescatore says nearly all sufferers go undiagnosed.

Factors that raise the risk of a shortfall: a low-fat diet (choline is found primarily in certain types of fat) and frequently drinking alcohol (which drains choline stores). And women over 40 are at greater risk. “High estrogen levels encourage choline production,” says Taz Bhatia, M.D., of DoctorTaz.com. So when levels of the hormone decrease as women approach menopause, choline stores drop.

A blood test can confirm a choline deficiency, says Dr. Bhatia. If you have a shortfall, the steps below can help ease your symptoms.

Supplementing is often necessary to reverse a deficiency. Dr. Bhatia suggests taking 500 mg to 1,000 mg of choline a day. One to try: TwinLab Choline Cocktail ($22 for 13.33 oz,

Vitacost.com and health-food stores). Eating more choline-rich foods can boost levels, Dr. Bhatia says. She recommends foods like eggs (1 egg has 150 mg), edamame (1 cup has 88 mg), legumes (lentils and chickpeas have about 70 mg per cup), cruciferous vegetables (1 cup of cauliflower has about 65 mg per cup) and milk (1 cup has about 40 mg).