Estrogen, Choline, & Phosphatidylcholine:

What Every Woman Needs to Know for Brain and Body Health

Hormones, nutrients, and your genes all work together to keep your body thriving. One of the most important, but often overlooked relationships in women’s health is between estrogen and choline, especially when it comes to making a vital compound called phosphatidylcholine.

Let’s break it down.

What Is Phosphatidylcholine, and Why Does It Matter?

Phosphatidylcholine (PC) is a type of fat called a phospholipid, and it’s a big deal. It forms the structure of every single cell membrane in your body and plays a major role in:

• Keeping cell membranes flexible and functional

• Supporting brain health and making the neurotransmitter acetylcholine (critical for memory and learning)

• Helping the liver process fats and detoxify

• Supporting cell repair, growth, and communication

To make phosphatidylcholine, your body needs choline, an essential B-like vitamin. But here's the catch: your ability to make phosphatidylcholine also depends heavily on estrogen.

Estrogen’s Role in Phosphatidylcholine Production

The production of phosphatidylcholine is partly controlled by a gene called PEMT (phosphatidylethanolamine N-methyltransferase). Estrogen activates this gene, helping convert choline into phosphatidylcholine in the liver.

But what happens when estrogen levels drop, like during menopause?

That’s when trouble starts. Without enough estrogen, the PEMT gene doesn’t work as well. This means women who are postmenopausal may not make enough phosphatidylcholine naturally, especially if their diet is low in choline. This can lead to a greater risk of:

• Liver damage

• Muscle breakdown

• Cognitive decline

• Other signs of organ dysfunction

Your Genes Matter: PEMT SNP

If you carry a common genetic variant (SNP) called PEMT rs12325817, your ability to produce phosphatidylcholine from choline is reduced even further—especially if you also have low estrogen.

Interestingly, this SNP doesn’t seem to affect men as much (yet another way women’s biochemistry is beautifully complex). But if you're a woman, especially postmenopausal or with low estrogen, this gene can make a real difference in your nutrient needs.

How Much Choline Do You Need?

Current guidelines recommend 425–550 mg of choline per day. But those numbers don’t consider things like:

• Menopausal status

• Estrogen levels

• PEMT gene status

• Pregnancy or breastfeeding

• Vegan or vegetarian diet

Real-world need is likely much higher for many women.

In one study, 82% of postmenopausal women who were not given estrogen developed signs of organ damage on a low-choline diet. Meanwhile, most women who did get estrogen while eating the same diet did not develop damage. This shows just how important estrogen is in helping your body use choline effectively.

Note: Choline is concentrated in the yolk, not the egg whites!

Top Choline-Rich Foods (Per 100g / ~3.5 oz)

Animal-Based	Choline (mg)
Beef liver (pan-fried)	330–420
Chicken liver	330
Whole eggs (hard boiled)	230
Raw eggs	240
Pork, fish, poultry	80–100

What About Plant-Based Sources?

Plant foods contain significantly less choline. For example:

Plant-Based	Choline (mg)
Soybeans (raw)	120
Flax seeds	79
Pistachios	71
Pumpkin seeds	63
Edamame (frozen)	56
Almonds	52
Broccoli, cauliflower	~40

Vegans and vegetarians may struggle to meet daily choline needs, especially if they also have low estrogen or PEMT variants. In these cases, supplements may be a helpful option.

Lecithin and Choline Supplements

If you're not getting enough choline from food, sunflower or soy lecithin is a smart option. Lecithin is rich in:

• Phosphatidylcholine

• Phosphatidylethanolamine

• Phosphatidylinositol

• Phosphatidylserine

These all support brain health, liver function, and cellular repair.

Final Thoughts

Phosphatidylcholine isn't just a boring biochemistry term, it's a cornerstone of your health. And estrogen plays a key role in helping your body make enough of it.

If you’re postmenopausal, have low estrogen, eat a plant-based diet, or carry the PEMT variant, you may need more choline than the average person.

In my practice, I often recommend:

• Testing PEMT status (if you’re curious)

• Tracking estrogen levels

• Evaluating your choline intake through diet and supplements

Your cells, brain, and liver will thank you.

Need help assessing your nutrient needs or hormone health? Schedule a consultation and let’s build a plan tailored to your biochemistry.