Choline | PEMT (rs12325817)

Understanding Choline and the PEMT Gene

Choline is an essential nutrient that supports brain function, liver health, and the structure of cell membranes. Your body can make some choline internally, but not enough to meet total needs, so dietary choline is important. The PEMT gene codes for an enzyme that helps the liver produce a form of choline called phosphatidylcholine. Variations in the PEMT gene can lower the efficiency of this enzyme, increasing reliance on dietary choline to avoid deficiency.

How Your PEMT Genotype Affects Choline Production

The PEMT variant rs12325817 influences how well your liver can convert other molecules into phosphatidylcholine. Below is an easy-to-read explanation of what each genotype means for your internal choline production and practical steps you can take to support health.

2 effect alleles (GG) — Reduced PEMT activity

What this means

If your genotype is GG, you carry two copies of the effect allele. This is associated with reduced PEMT enzyme activity. Your liver makes less phosphatidylcholine via PEMT, so your body is more dependent on dietary choline.

Health implications

Higher risk of choline insufficiency if dietary intake is low
Potential effects on liver function and lipid transport when choline is inadequate
Possible impact on memory and cognitive function over time if needs are not met

Diet recommendations

Prioritize choline-rich foods daily: egg yolks, liver, fatty fish, soybeans and tofu, and cruciferous vegetables like broccoli and Brussels sprouts
Consider including at least one high-choline serving most days. One large egg yolk alone provides a substantial portion of daily needs
Balance meals with quality protein and healthy fats to support liver health and nutrient absorption

Supplement considerations

If dietary intake is inconsistent, a choline supplement such as choline bitartrate, CDP-choline, or alpha-GPC can help meet needs
Start with a modest supplemental dose and review with your healthcare provider, especially if pregnant, breastfeeding, or taking other medications

Lifestyle and monitoring

Limit alcohol intake because alcohol increases liver demand for choline and can worsen deficiency risk
Maintain a balanced diet, avoid prolonged very low calorie or fad diets, and support overall liver health
Discuss targeted blood testing with your provider if you have symptoms of liver dysfunction or unexplained cognitive changes

1 effect allele (CG) — Moderately reduced PEMT activity

What this means

If your genotype is CG, you carry one copy of the effect allele. This is associated with a modest reduction in PEMT enzyme efficiency. Your liver still produces choline, but less effectively than someone with two non-effect alleles.

Health implications

Slightly higher likelihood of choline insufficiency if dietary intake is inadequate
May benefit from a diet with regular sources of choline to support brain and liver function

Diet recommendations

Include choline-rich foods regularly: eggs, fish, soy products, legumes, nuts, and cruciferous vegetables
Aim for a mix of animal and plant sources if possible, to balance choline intake and other nutrients

Supplement considerations

Supplements can be helpful if you do not eat choline-rich foods consistently, especially during life stages with higher need
Discuss dose and timing with your healthcare provider before starting supplements

Lifestyle and monitoring

Support liver health with moderate alcohol consumption and a balanced diet
Monitor for signs of low choline, such as persistent fatigue, memory issues, or elevated liver enzymes if testing has been done

0 effect alleles (CC) — Typical PEMT activity

What this means

If your genotype is CC, you carry two copies of the non-effect allele. This is associated with typical PEMT enzyme function. Your liver is likely efficient at making phosphatidylcholine from precursor molecules.

Health implications

Standard capacity for internal choline synthesis
Still requires dietary choline since the nutrient is essential

Diet recommendations

Continue to include choline-containing foods: eggs, fish, soy, legumes, and cruciferous vegetables
A varied diet typically meets choline needs in people with normal PEMT function

Supplement considerations

Supplements are usually not necessary if you eat a balanced diet with regular choline sources
Consider supplementation only if dietary restrictions limit choline intake or if advised by your provider

Lifestyle and monitoring

Continue healthy behaviors that support liver and brain health
Routine monitoring is not typically required unless there are symptoms or other risk factors

Practical Tips to Optimize Choline Intake

Meal planning: add an egg or a portion of fatty fish a few times per week, or include tofu, edamame, or legumes as plant-based choline sources
Cooking ideas: incorporate chopped egg yolk into salads, enjoy salmon or sardines, add cooked soybeans to grain bowls, and include steamed broccoli regularly
Alcohol moderation: keep alcohol intake low to reduce strain on liver choline demand
Life stages: pregnancy and breastfeeding increase choline need. If you are pregnant, planning pregnancy, or breastfeeding, discuss intake and testing with your healthcare provider

When to Talk With Your Healthcare Provider

If you have a history of liver disease, unexplained elevated liver enzymes, or cognitive concerns
If you follow a restrictive diet that limits choline-rich foods, such as strict veganism without attention to soy and legumes
Before starting any supplement, especially during pregnancy or if you take medications
If you want targeted blood tests or personalized nutritional planning

Important Disclaimer

PlexusDx does not provide medical advice. This information is educational and describes genetic tendencies related to PEMT and choline metabolism. Always consult your healthcare provider before making changes to your diet, supplements, or medical care based on genetic results.