Choline
Choline was recognised as an essential nutrient by the Institute of Medicine (IOM) in 1998. Genetic differences mean that individuals need varying amounts of choline which has a myriad of roles in the body and plays a part in metabolism, cell structure, and neurotransmitter synthesis.
According to the National Library of Medicine, a choline deficiency may play a role in liver disease, atherosclerosis, and even neurological disorders (1)
The best way to get the choline you need is to eat a healthy balanced diet and lifestyle.
Sources of choline include chicken breast, liver, peanuts, dairy, rice, pasta, eggs and some other foods.
Proven health benefits of choline
- Helps lower cholesterol
- Supports homocysteine metabolism
- Helps maintain healthy liver function
- Aids lipid metabolism
- Improves memory
- Creates DNA
Choline may also help with
- Heart health
- Weight management
- Liver support
What are the benefits?
1) Lowers cholesterol
It helps with lipid metabolism, which means that choline helps the body to process fats. High cholesterol is associated with increased levels of saturated fats in the diet. Avoiding a choline deficiency will help to break down these fats and prevent high cholesterol.
2) Homocysteine metabolism
Homocysteine is an amino acid which is associated with a higher risk of heart disease. Choline helps break it down. It follows that consuming enough choline can help lower homocysteine levels and may decrease the risk of heart disease.
3) Promotes healthy liver function
The liver helps to process dietary fats correctly, so avoiding choline deficiency could help with liver disease and cirrhosis.
4) Lipid metabolism
Choline supports lipid metabolism, which means that a lack of choline could hinder the metabolism of fats in the diet. Consuming enough choline could reduce fat storage and support weight management.
5) Improves memory
The nutrient is necessary for the brain to produce certain neurotransmitters. Choline can help to improve memory and other cognitive problems in individuals with choline deficiency.
6) Creates DNA
Fats are absorbed and utilised to form membranes and structures. Choline supports the process. If we do not have enough choline in our bodies, our cells cannot properly maintain their structure and send messages to the body. (2)
Choline works well with
- Vitamin C, taken alongside B vitamins, to support the absorption and use of nutrients
- Garlic and fish oils, to lower cholesterol
- Folic Acid and vitamin B6 and B12, to breakdown homocysteine and promote health
- Ginkgo biloba and fish oils to support memory and cognitive health
Some things to consider
Taking too much choline can cause diarrhoea and nausea.
According to WebMD consuming high doses of choline by mouth could be unsafe for adults. Consuming over the daily upper intake levels is more likely to cause side effects such as a fishy body odour, sweating, vomiting, gastrointestinal distress and diarrhoea. (3)
Resources
- https://www.ncbi.nlm.nih.gov/pubmed/19906248
- https://www.ncbi.nlm.nih.gov/pubmed/8709678
- https://www.webmd.com/vitamins/ai/ingredientmono-436/choline
