Choline is a nutrient chemically similar to the B vitamins group and is recognised as an essential nutrient. Like the B vitamins group, choline is water soluble and is often associated with the group but isn’t an official nutrient of that group [1]. Choline was discovered in 1864 and is known to be crucial to many systems of the body especially in early development which is why there are high levels of the nutrient in human milk [2]; however it’s still unheard of commonly. It is the head group of Phosphatidylcholines (PPC), a primary element of biological membranes that have been shown in studies to help repair the liver and protect it from accumulating fat . In addition choline is also the precursor of Acetylcholine, which is a neurotransmitter responsible for memory encoding. [3] [4]
Uses
•Improves memory and learning function
•Protects livers from accumulating fat
•Possibly Effective for reducing the symptoms of Asthma
•Helps with controlling body weight and cholesterol levels
Dosage
Choline can be difficult to get on a regular diet with only a small amount found in various food sources, the largest amount being found in beef liver (418mg in 100g) and in eggs (112mg in a whole large egg). The RDA is 550mg for an adult male per day , although that is the minimum amount required, for therapeutic use the dosage is increased considerably. However it should be kept in mind that you should not go over 3.5 grams per day to avoid unwanted side effects like low blood pressure, diarrhea and smelling fishy (seriously). [5]
References
1. Hollenbeck CB, An introduction to the nutrition and metabolism of choline. Cent Nerv Syst Agents Med Chem. 2012 Jun;12(2):100-13.
2. Allen LH, B vitamins in breast milk: relative importance of maternal status and intake, and effects on infant status and function. Adv Nutr. 2012 May 1;3(3):362-9. doi: 10.3945/an.111.001172.
3. Zeisel SH, Choline: an important nutrient in brain development, liver function and carcinogenesis. J Nutr. 2002 Jan;132(1):68-71.
4. Waite KA, Cabilio NR, Vance DE. Choline deficiency-induced liver damage is reversible in Pemt(-/-) mice. J Nutr. 2002 Jan;132(1):68-71.
5. Alkan B, Atakan C. Use of canonical variate analysis biplot in examination of choline content data of some foods. Int J Food Sci Nutr. 2011 Mar;62(2):171-4.