A new study in Nature Communications identifies the age-related decline in phosphatidylcholine (PC) synthesis as a key, reversible driver of mitochondrial aging. Boosting PC levels through dietary choline or PC supplementation restores mitochondrial health in aging worms and protects human cells from metabolic stress.

In humans, PC levels drop with age—particularly sharply in postmenopausal women—correlating with poorer metabolic markers.

So for those who you interesting in choline food sources, here a list extract from this article (https://www.healthline.com/nutrition/foods-with-choline):

Daily Choline Requirements (from NIH data referenced in the article):

• Adult men: 550 mg per day
• Adult women: 425 mg per day
• Pregnant individuals: 450 mg per day
• Breastfeeding individuals: 550 mg per day

Note: Most people (around 90% in the US) fall short of these targets. Choline supports metabolism, brain function, neurotransmitter production, and fetal development.

Choline-Rich Foods (per serving)

Top Animal Sources

• Beef liver (3 oz / 85g cooked): ~359 mg (65% DV) — one of the richest sources.
• Caviar (3 oz / 85g): ~285 mg (52% DV)
• Salmon (3 oz / 85g): ~187 mg (34% DV)
• Beef (3 oz / 85g cooked): ~116 mg (21% DV)
• Chicken or turkey (3 oz / 85g): ~72 mg (13% DV) each
• Whole eggs (1 large): ~169 mg — 2 eggs provide over 60% of the DV. Choline is mostly in the yolk.

Dairy

• Cottage cheese (1 cup / 210g): ~39 mg (7% DV)

Vegan / Plant-Based Sources (strong focus per the article section)

• Shiitake mushrooms (1 cup / 145g cooked): ~116 mg (21% DV)
• Roasted soybeans (1 cup / 93g): ~214 mg (39% DV)
• Wheat germ (3 oz / 84g toasted): ~153 mg (28% DV)
• Cauliflower (1 cup / 160g cooked): ~72 mg (13% DV)
• Lima beans (immature, 1 cup / 170g cooked): ~75 mg (14% DV) — noted as especially good for vegans
• Red potato (1 large / 299g): ~57 mg (10% DV)
• Kidney beans (1 cup / 177g cooked): ~54 mg (10% DV)
• Quinoa (1 cup / 185g cooked): ~43 mg (8% DV)
• Broccoli or Brussels sprouts (1 cup cooked): ~30–31 mg (~5–6% DV each)
• Almonds (1 oz / 28g): ~15 mg (2.5% DV) — smaller amounts but useful in snack