Choline is a macronutrient that’s important for liver function, normal brain development, nerve function, muscle movement, supporting energy levels and maintaining a healthy metabolism. Choline is present in the form of phosphatidycholine, a compound that makes up the structural component of fat, and thus can be found in different types of foods that naturally contain certain fats. Choline plays a part in several important processes within the body that are carried out hundreds of times, every single day.
Choline is a water soluble nutrient that is related to other vitamins, such as folate and those in the B vitamin complex family. Just like B vitamins, choline plays a similar role in terms of supporting energy and brain function, as well as keeping the metabolism active.
A choline deficiency may also play a part in age-related cognitive decline, including memory loss and Alzheimer's disease. This is because choline helps with neurotransmitter maintenance and, as someone ages, nerve signaling can decrease and signs of dementia can be experienced.
Health benefits of Choline :
Forms DNA and cell structures
Supports central nervous system
Maintains healthy liver function
Helps protect memory and loss of brain function
Helps with exercise performance
Supports a healthy pregnancy
Symptoms of a choline deficiency may possibly include:
low energy levels or fatigue
memory loss
cognitive decline
learning disabilities
muscle aches
nerve damage
mood changes or disorders
There are 4 patient groups that need extra attention with their choline status:
-Pregnant and lactating women
-Postmenopausal women
-Vegetarians/vegans
-Anyone seeking support for cognitive function and liver function
What is choline found in? Choline can be found naturally in foods including eggs, liver, beef, salmon, cauliflower, Brussel sprouts and breast milk. In fact, eggs are sometimes called “brain food” because they are known for supplying high amounts of choline.
Choline was actually only added to the Nation Academy of Science’s (NAS) required nutrients list in 1998, making it one of the most recent additions of all nutrients. Choline is still being studied in order to learn more about its potential benefits and uses, but at this time, most experts agree that the amounts listed below are sufficient for producing optimal benefits without causing any harm:
Infants and babies: 125–150 mg
Children ages 1-8: 150–250 mg
Teens ages 8-13: 250–375 mg
Women above age 14: 425–550 mg
Men above age 14: 550 mg
Pregnant women: 450–550 mg
Choline is considered to be a safe nutrient and rarely causes negative side effects. However, like all nutrients, when too much is taken, it can become toxic.
As always consult with your pharmacist/healthcare provider before you start any new supplement.
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Stay well and stay healthy. Dr. Naghmeh, Pharmd.D.
