Choline is a key nutrient that confers numerous health incentives, and it was recognised as an essential nutrient by the Institute of Medicine in 1998. Most people may not be aware that their consumption levels fall below the recommended intake. Though the human body makes a small amount of choline, you need to obtain choline from your diet to avoid a deficiency.
What Is Choline?
Choline is an essential nutrient, which means it’s needed for normal bodily processes and overall health. Though the liver may produce small amounts, you must get the majority via a balanced and wholesome diet. Choline is an organic, water-soluble nutrient, which is neither a vitamin nor a mineral. However, it is usually categorized with the vitamin B complex due to its similarities.
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This essential nutrient affects the functioning of several important bodily functions. Right from augmenting liver function, healthy brain development, and muscle movement to proper metabolism. Thus, an adequate amount of this nutrient is needed for optimal well-being.
Dive into this article to learn more about the health benefits of choline, its uses, food sources rich in choline, and potential side effects.
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Health Benefits of Choline
Augments Brain Health
Choline is a precursor to acetylcholine, a neurotransmitter involved in memory, mood, and cognitive function. Adequate choline intake is linked with improved brain function, and it may play a role in preventing cognitive decline as you age. For pregnant women, choline is particularly important as it supports foetal brain development and reduces the risk of neural tube defects.
Promotes Liver Health
Choline is vital for the synthesis of phosphatidylcholine, a component of cell membranes, particularly in the liver. It helps in the transportation of fats and cholesterol from the liver, preventing the build-up of fat that can lead to non-alcoholic fatty liver disease (NAFLD).
Supports Heart Health
Choline plays a role in reducing homocysteine levels, an amino acid in the blood. A high level of homocysteine is associated with an increased risk of cardiovascular disease. By lowering homocysteine, choline may help reduce the risk of heart disease.
Triggers Metabolism
Choline is involved in fat metabolism and helps to prevent fat accumulation in the liver. It also aids in converting homocysteine to methionine, an essential amino acid involved in various metabolic processes, including detoxification and energy production.
Muscle Function
As a precursor to acetylcholine, choline is vital for muscle movement and coordination. Adequate choline intake supports muscle performance, and endurance and may reduce muscle fatigue during exercise.
Uses of Choline
Dietary Supplements: Choline supplements are readily available. Those who do not get enough from their diet, such as pregnant women, athletes, and older adults can go for supplements. Choline supplements can help support cognitive function, liver health, and overall well-being.
Prenatal Care: Choline is often included in prenatal vitamins to support foetal development, particularly brain and spinal cord formation.
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Cognitive Enhancement: Some nootropic supplements contain choline to improve memory, focus, and mental clarity.
Liver Health: Choline supplements are sometimes used to support liver function, particularly in individuals with fatty liver disease or those at risk of liver damage.
Foods Rich in Choline
Adding choline-rich foods to your diet is the best way to ensure adequate intake. Here are some of the top sources:
Egg yolks are one of the highest sources of choline.
Beef liver and chicken liver are rich in choline.
Salmon, cod, and shrimp are good sources of choline.
Milk, yogurt, and cheese contain moderate amounts of choline.
Tofu, soybeans, and soy milk are excellent plant-based sources.
Broccoli, Brussels sprouts, and cauliflower provide choline along with other essential nutrients.
Beans, lentils, and peanuts offer a plant-based source of choline.
Wheat germ and quinoa contain choline and other beneficial nutrients.
Side Effects of Choline
Though choline is essential, consuming it in excessive amounts, particularly through supplements, can lead to adverse effects:
High doses of choline can cause a fishy body odour due to the production of trimethylamine, a compound that the body may not efficiently metabolize.
Excessive choline intake may lead to hypotension, or low blood pressure, which can cause dizziness, fainting, and fatigue.
Some individuals may experience nausea, vomiting, or diarrhea when taking high doses of choline.
Although choline supports heart health in moderate amounts, very high levels of choline may increase the risk of cardiovascular disease due to the production of trimethylamine-N-oxide (TMAO), a compound linked to heart disease.
Conclusion
Choline is a key nutrient that delivers umpteen health benefits, from supporting brain health and liver function to enhancing metabolism and muscle movement. It is found in a variety of foods, making it accessible through a balanced and wholesome diet. Though choline supplements can be valuable, it's important to consume them in moderate amounts to avoid potential side effects.
(This article is reviewed by Kalyani Krishna, Chief Content Editor
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
Choline: An Essential Nutrient for Public Health
Steven H. Zeisel, M.D., Ph. D. Corresponding author and Kerry-Ann da Costa, Ph.D.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2782876/
https://www.mdpi.com/2072-6643/15/13/2900
