Choline indeed is an essential nutrient as your body cannot synthesise enough from other substances to maintain proper health.

Unfortunately, we cannot determine what is a good enough amount of dietary choline for you specifically. There isn’t even a scientific consensus for the recommended dietary allowance (yet).

Instead, as I understand you’re interested in the importance of choline for health, I’d recommend you read the scientific research specifically about vegetarian, vegan, and plant-based diets in relation to choline intake and their health outcomes.

Here’s a literature review: https://www.academia.edu/3067-1345/2/4/10.20935/AcadNutr8085

_vegetarian and vegan diets supply lower choline levels than omnivorous diets, but overt deficiency is rare, likely due to nutrient interactions and potential overestimation of requirements. Increasing intake of animal foods to meet choline requirements may be associated with increased chronic disease risk _

They also noted that a single egg per day increases the risk on cardiovascular disease: a meta-analysis of 41 cohort studies found that consumption of one additional 50 g egg daily was associated with increased CVD risk.

Based on the findings in this study, I would recommend to the general public, whether vegan or not:

1. Focus on co-factors of adequate choline synthesis: vitamin B12 (supplement) and folate (from veggies).
2. Request from the GP to test the liver health once per year. If anything worrisome with your liver is going on, from choline deficiency or something else, it will show up.
3. For pregnant or breastfeeding women a choline supplement might be useful (550–2000 mg / day)
4. Also, they don’t mention this in the study. Avoid stress, especially prolonged stress, as it can deplete your choline levels much quicker than your body could ever synthesise.

Cheap plant-based foods rich in choline are peanuts, almonds, edamame, tofu, flaxseed, sunflower seeds, mushrooms, and cauliflower.

Also, I checked it months ago. I found it dodgy. The owner has several companies registered in the Estonian business register.

I don’t recall exactly what I found that was dodgy, I just remember it was. I didn’t trust using the email services. Better use more conventional services like Proton or Tuta.

Going vegan would be easiest