Choline – The Important Nutrient


What is Choline actually?

Choline is like a secret agent. A few people know what it contains, how important it is for the human body and its functions and where it’s stored. That’s why we will introduce it to you. Choline is an organic, water-soluble compound with a long and complex formula – C5H14NO. Of course, you don’t have to remember it. The more important thing to remember is because it is chemically similar to B-Vitamins, often it is assigned in their group under the name B4.

What is Choline’s role in my organism?

Like the important chemical fusion, choline fits into many roles. It is an acetylcholine precursor. Acetylcholine, in turn, is a key neurotransmitter – the most used communicator between neurons in our body. It takes part in the forming and storing of our memories, in the communication with neurons and control of our motor functions, all movements that we make through the various muscle groups.

We come back to choline and its various functions, which it performs. It helps for fat utilization and regulates fat accumulation in our liver. And participates in the process of hematopoiesis, in that of DNA methylation.

Choline is also of utmost importance for good memory, mental development, normal muscle contractions, the health of the cardiovascular system and the limitation of inflammatory processes.

What are choline’s benefits?

After countless studies it is established that it slows the growth of Alzheimer’s disease, relieves the symptoms of Parkinson’s disease, prevents anxiety and worry and has a positive effect on most nervous disorders. It’s crucial for the upkeep of energy, because it supports the psycho-emotional state and successfully promotes recovery after tension and stress.

According to some studies, intake during pregnancy is beneficial because it reduces the risk of fetal abnormalities.

In children’s organisms choline is like the leading hero, who takes care of the development of their nervous system and if taken in the required quantities would prevent the development of birth defects.

What if you have a choline deficit?

Choline deficiency, like any other valuable substance deficiency, would have its consequences. In this case, the lack of this important nutrient, would lead to definitive diagnoses such as, cirrhosis and fatty degeneration of the liver, diseases of the cardiovascular system, neurological complications. The early symptoms are headaches, dizziness, high blood pressure and vomiting. Because they’re so widespread, their presence does not necessarily mean a deficit, but a check-up by a specialist is mandatory.

Particular attention should be paid to the lack of choline in the diet of pregnant women and children, as this may affect the mental development of the child.

Note that the consumption of alcohol, caffeine and sugar limits the absorption of choline. Estrogen, sulfamide medications and heat treatment destroys it.

What is the recommended daily dose of choline?

The daily dose depends on several different factors like the amount of methionine, betaine and folate in food, ability to produce choline endogenously, genetic mutations, sex, pregnancy, lactation, stage of development and others. According to studies, the consumption of up to 3.5 grams choline daily in adults and not more than 3 grams for teenagers is safe for the health, allowed and desirable. In summary, maintaining normal levels of this semi-vitamin is extremely important and even mandatory for good health and function of our body.

Which foods are rich in choline?

Why should you consult a doctor before taking food supplements?