Health and Fitness Hints

Choline is the latest addition to the list of essential nutrients grouped with the vitamin B-complex. It is an organic compound present in the lipids of the cell membranes and in the neurotransmitter acetylcholine. It is a part of all tissues and cells. Choline is absorbed from the small intestines and taken up by the liver. Excess Choline it is mostly converted into betaine but some is excreted in the urine.

The function of choline is that of a precursor of acetylcholine a neurotransmitter involved with memory, attention, learning, structural integrity of cell membranes, lipid metabolism, and liver export of VLDL and prevents deposition of fat in the liver. It is also a precursor for the methyl donor betaine. Choline is necessary for function of all cells and for life to be sustained. Humans can synthesize small amounts of choline but it must be consumed in the diet to maintain health.

Natural Source of Choline

Choline is widely distributed in foods, principally in the form of phosphatidylcholine but also as free choline. There is much choline available in foods that a deficiency is unlikely. Eggs, liver, turkey, beef and peanuts are rich sources. It also can be synthesized from the amino acid serine. The Adequate Intake for adult men 19 years and older is 550mg/day and adult women 425mg/day. The upper level for adults is 3.5g/day.

Studies on male volunteers showed when they where fed choline deficient nutrition the decreased choline stores were responsible for damage of the liver. High doses of choline have been associated with a fishy body odor, hypotension, gastrointestinal problems, vomiting and salivation. It has been noted that people suffering Parkinson’s disease liver and kidney disease, , depression and trimethylaminuria a genetic disorder might be at risk of adverse effects if consume choline at near upper levels.

Intake of Choline, as with all other B-group, if taken alone for long periods of time it may result in loses of other B vitamins. It is also important to understand that Vitamin Supplements cannot substitute a balanced diet.

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Vitamin B12 is a member of the water-soluble B-complex group of vitamins. It is the only vitamin that contains essential mineral elements. B12 is a collective term for a group of cobalt-containing compounds called corrinoids. It includes the free vitamin cyanocobalamin and hydroxocobalamin and two active coenzymes 5-deoxyadenosylcobalamin and methylcobalamin. All B12 compounds are synthesized by bacteria, fungi or algae. The only reliable source of any substantial amounts of this vitamin for the needs of human body is found in animal proteins.

The vitamin by the action of HCL and pepsin, in gastric juices in the stomach, is released and about 50% will be eventually absorbed by adults with healthy gastric function. Several hours after ingestion vitamin B12 will found its way in the terminal portion of the small intestine, the ileum. The cells within the ileum absorb the vitamin and finally it is taken up by the liver, bone marrow and red blood cells. Its absorption from the gastrointestinal tract is poor unless the intrinsic factor a glycoprotein enzyme is present. It is important that the vitamin combines with calcium during absorption to be of benefit to the body.

The average requirement for vitamin B12 is based on the amount needed for maintenance of normal red cell status. For adults is 2.5 micrograms/day. Vegetarian diets are frequently low in Vitamin B12 and generally absorption decreases with age. Absorption can be also decreased in cases of achlorhydria-fall in gastric acid output, removal of ileum and stomach, small intestine bacteria overgrowth, absence of intrinsic factor, and pancreatic proteases, tapeworm infestation, antacids and anti-ulcer medications. No adverse effects are known with excess vitamin B12.

Vitamin B12 Requirements

Vitamin B12 is essential for the formation of normal red cells and proper nerve function. Symptoms of deficiency may take several years to appear. A deficiency usually begins with changes in the nervous system resulting in muscular soreness weakness in the legs and arms, jerking of limbs, brain damage with symptoms of needles and pins, numbness or stiffness. Deficiency also can manifest itself in mood disorders, difficulty in walking and a form of anemia called pernicious anemia. Infants’ breastfed by vegan mothers can develop deficiency accompanied by anemia and long term neurological problems. The best sources of B12 include meat-especially liver and kidneys, poultry, eggs and milk. Like all other B Vitamins if B12 is taken alone for long periods of time it may result in loses of other B vitamins such as Vitamin B6, Vitamin B9, Choline, etc.

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Folate or Vitamin B9 is part of the B-complex vitamin group and a water soluble vitamin. The term Folate is the preferred term to day as it encompasses the various forms of the vitamin available in foods. It was known earlier as folic acid or folacin. Only a very small number of food forms are in folic acid configuration, the vitamin supplements and the form in fortified foods. Folate consists of tree parts: pteridine, para-aminobenzoic acid and one or more glutamate molecules.

Folate functions as a coenzyme, together with vitamin B12 and vitamin C in the breakdown and protein utilization. Its basic role is its participation in metabolic reactions in accepting and donating single carbon groups for the synthesis of DNA. It is also needed for the growth and reproductions of all body cells, production of hydrochloric acid, support of the liver and prevent food poisoning and intestinal parasites.
Another very important function of folate are its role together with vitamin B12 and B6 in keeping homocystein concentrations in the blood under control and so improve health of the heart by reducing blood vessel injury.

Folate-Vitamin B9 Requirements

Deficiency of folate results from low intake, increased requirements; in pregnancy, alcoholism, pure utilization due to B12 deficiency, excessive excretion. Deficiency of the vitamin will result in poor growth, gastrointestinal disturbances, megaloblastic anemia and neural tube defects; during fetal development metabolic interference of folate leads to defects such as cleft palate, brain damage, spina bifida, premature birth and megaloblastic anemia after birth to both mother and child.

The biological availability of folate varies with the source of the vitamin. The recommended daily amount for folate is 400?g/day for adults and 600-800?g/day in pregnancy. The most nutrient-dense sources of folate are spinach, asparagus, broccoli, sunflower seeds and cauliflower, Folate may be helpful for the treatment of macrocytic or megaloblastic anemia, glossitis, diarrhea, menstrual problems, atherosclerosis, and graying of hair

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