Age, gender, and hormones impact fat more than obvious physical characteristics. They also influence the amount of vitamins and minerals that we need.

Take for example choline, a B vitamin that’s involved in the structural integrity of cell membranes, metabolism of cholesterol and fat, and even memory.

One recent study evaluating the dietary requirements for choline found that 77 percent of men and 80 percent of postmenopausal women developed either fatty liver or muscle damage when deprived of this vitamin.

By contrast, only 44 percent of premenopausal women showed signs of organ dysfunction.

Choline food sources Lecithin (13% choline), egg yolks, legumes, meat, whole grains.

Choline dosage RDA: 10-100 mg. Therapeutic dosage (use under medical supervision): 50-150 mg. [source: Taste for Life]