Choline
Summary
Choline (Fat/WatSol) [DV ~ 820mg] {Half Life = 10 Hours} Often found with B vitamins, it is needed to regulate memory, mood, muscle control and cellular growth. Boosts metabolism, promotes heart health and improves cognitive IQ function. A deficiency has been associated with liver and muscle damage and increases in homocysteine (a risk factor for heart disease), recent reports suggest that choline metabolism may also play a role in diabetes, cancer, and cystic fibrosis. (Imm/ Choline attenuates immune inflammation and suppresses oxidative stress primarily in relation to asthma. Avoid synthetic versions such as ‘Choline chloride’ or ‘Choline bitartrate’.
Choline is an essential nutrient that plays a vital role in numerous bodily functions. Although it is often grouped with B vitamins, choline is a distinct compound that is crucial for maintaining good health.
Functions of Choline
Cell Structure: Choline is a key component of phospholipids, such as phosphatidylcholine and sphingomyelin, which are integral to cell membranes. These phospholipids help maintain the integrity and fluidity of cell membranes, ensuring proper cellular function.
Fat Metabolism: Choline is involved in the transportation and metabolism of fats. It is a precursor for acetylcholine, a neurotransmitter that plays a role in memory and muscle control, and it helps in the production of lipoproteins, which transport lipids through the bloodstream.
Methylation: Choline contributes to the methylation process, a crucial biochemical pathway that affects DNA synthesis, repair, and detoxification. This process is vital for gene expression and overall metabolic function.
Neurodevelopment and Brain Health: Choline is essential for brain development and cognitive function. During pregnancy, adequate choline intake is critical for fetal brain development, influencing cognitive outcomes and neural tube formation.
Dietary Sources of Choline
Choline can be obtained from a variety of dietary sources, including:
Animal Products: Eggs, beef liver, chicken, and fish are rich sources of choline. Eggs, in particular, are one of the best sources, with the yolk containing the highest concentration.
Plant Sources: Although found in smaller amounts compared to animal products, choline is also present in certain plant foods such as soybeans, broccoli, Brussels sprouts, and nuts.
Recommended Intake
The recommended daily intake of choline varies by age, sex, and life stage:
Infants: 125-150 mg
Children: 200-375 mg
Adults: 425 mg for women and 550 mg for men
Pregnant Women: 450 mg
Breastfeeding Women: 550 mg
Adequate intake of choline is important as deficiency can lead to liver disease, muscle damage, and neurodevelopmental disorders.
Choline Supplementation
For individuals who do not get enough choline from their diet, supplementation might be necessary. Choline supplements are available in various forms, such as choline bitartrate, phosphatidylcholine, and lecithin. It is important to consult with a healthcare provider before starting any supplementation, especially for pregnant or breastfeeding women.
Choline is a vital nutrient that supports numerous bodily functions, from cell structure to brain health. Ensuring an adequate intake through diet or supplementation is important for overall health and well-being. By incorporating choline-rich foods into your diet, you can help support your body's essential functions and promote long-term health.
High Choline Foods (from highest to lowest, per 100 grams)
Beef Liver (418mg)
Fish Roe (335mg)
Eggs [Pasture Raised] (317mg)
Shiitake Mushrooms (201mg)
Beef [Grass Fed] (137mg)
Venison (133mg)
Salmon [Wild Caught] (121mg)
Chicken [Pasture Raised] (112mg)
Turkey (110mg)
Cauliflower (44mg)
Whole Milk [Grass Fed] (40mg)
Cheese [Grass Fed] (30mg)
Potatoes (25mg)
Broccoli (19mg)
References
Choline. (2024, May 9). The Nutrition Source. https://nutritionsource.hsph.harvard.edu/choline/
Choline - Health Encyclopedia - University of Rochester Medical Center. (n.d.). https://www.urmc.rochester.edu/encyclopedia/content.aspx?contentid=choline&contenttypeid=19
Choline in Eggs: What Choline Is & How it Benefits You. (2019, November 19). Australian Eggs. https://www.australianeggs.org.au/nutrition/choline
Eske, J. (2019, November 26). Everything you need to know about choline. https://www.medicalnewstoday.com/articles/327117
Rd, M. J. B. P. (2023, July 3). What is choline? an essential nutrient with many benefits. Healthline. https://www.healthline.com/nutrition/what-is-choline