Choline is an organic compound categorized as an essential nutrient. It is grouped within the vitamin B complex and is naturally found in the lipids that make up cell membranes in the neurotransmitter acetylcholine. It is also known as Lecithin and is a naturally occurring phospholipid, a compound that is known to contain fatty acids as well as water soluble components and has the capability to mix the two. It is manufactured in the liver and is found in the brain. It is an essential component of human cell membranes and prevents cholesterol deposits from forming in blood vessels, thereby decreasing the risk of heart disease.
Benefits:
Choline is responsible for carrying out various functions in the body. It is required in our daily lives to maintain proper functioning of the body. Some of its vital functions include:
Protecting the liver from fat accumulation
Acts as a precursor molecule for the neurotransmitter acetylcholine
Prevents formation of cholesterol deposits in the blood vessels
Sharpens memory and enhances brain development in fetuses and infants
Prevents loss of memory associated with ageing
Lowers cholesterol and homocysteine levels associated with cardiovascular disease
May help protect against some type of cancers
Diet and Choline:
Most American foods contain choline in adequate quantity. Individuals with poor diets, eating disorders, strict vegetarians and elderly may not get sufficient quantities of choline from the food. It can be obtained from the following food sources:
Beef
Whole large egg
Cauliflower
Navy Beans
Tofu
Almonds
Peanut butter
Soybeans
Wheat germ
The mechanism of action of choline has not been completely understood till date and more research is needed in this regard. There is also a need to understand how it interacts with other nutrients such as folate and the amino acid methionine. The human body can make choline, but it is important to take it through diet as well.
Dosage:
The tolerable Upper Limit of the substance is as follows:
The U.S. Department of Agriculture has determined dietary reference intakes (DRIs) for choline. DRIs represent estimated average daily requirements for nutrients. DRIs for choline are: Males Females
Infants up to 6 months old: 125 mg 125 mg
Infants from 7 to 12 months old: 150 mg 150 mg
Children from one to 3 years old: 200 mg 200 mg
Children from 4 to 8 years old: 250 mg 250 mg
Children from 9 to 13 years old: 375 mg 375 mg
Individuals from 14 to 18 years old: 550 mg 400 mg
Individuals from 19 to 70 years old: 550 mg 425 mg
Pregnant women: 450 mg
Breast-feeding women: 550 mg
Side Effects and Overdose:
Overdose of choline can result in a series of side effects such as diarrhea, fishy body odor and low blood pressure. The dosage should not exceed the 3.5grams or 3500 mg in adults which is the set Tolerable Upper Limit of Choline.
Commercial uses:
It is used in cosmetics, foods and medicines to keep the fat and water components from separating. It may be used as a transporter for injected, oral, and topical medications. It can also be applied as a skin softener.
Choline is said to prevent liver damage and reverse the already occurred damage in the body. It can help maintain lowered cholesterol levels and prevents it from accumulating in the blood vessels, thereby reducing the risk of heart disease. It also has an impact on the nervous system, enhances memory and cognitive functions. However, more research is required in order to tap the actual benefits of choline and determine its uses.
With proper diet and supplementation, one can get an adequate amount of choline that is required for the proper functioning of the body. It helps in a number of processes, prevents diseases and puts the body in combat mode against infection.
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