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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