Do you know what choline is? Maybe you’ve heard of it, but you don’t know much about it. It certainly hasn’t had all the buzz that antioxidants and probiotics have, but it is just as important. And most of us would be wise to get a little more in our diets. Here’s the scoop.
What Is Choline?
Choline is a water-soluble nutrient that is similar in structure to some B vitamins. It works with many B vitamins and has similar roles including assisting with metabolism and supporting brain health. Our liver can manufacture a small amount of choline, but we need to get the majority through the food we eat.1 Choline was only recognized as being an essential nutrient for our health in 1998 when the Institute of Medicine established an Adequate Intake (AI) for all age groups.2
What Are The Benefits Of Choline?
So, what is choline good for and why should you be concerned about it? Choline has several essential roles in our body and works with other vitamins and minerals to help support vital functions.
Supports Healthy Cell Membranes
Choline is found in the outer shell of every cell in our body in the form of a phospholipid. It helps support cell structure.3
Assists In Normal Metabolism
Choline is converted to a phospholipid in our cells where it is then converted to a nutrient called betaine. Betaine it essential in forming the amino acid methionine, which assists in protein synthesis.3, 4
Helps Support Liver Health
Some of choline’s main roles are to help move fat (triglycerides) and cholesterol out of our liver to be used for energy, and to support cell structure and hormone development. Without enough in our diet, this transport doesn’t happen and fat builds up.3
READ MORE: Doing A Liver Detox? Check Out These Tips To Support A Healthy Liver
Helps Maintain A Healthy Nervous System
Choline is essential for making a chemical called acetylcholine. Acetylcholine is a messenger chemical that helps send messages from one nerve cell to another.3
Supports Brain Health
Choline is a key nutrient in brain development and also supports memory. It works with B vitamin folate to support healthy fetal brain development and spinal cord development.3, 5
READ MORE: Tips To Support Brain Health
While choline deficiency is rare, some groups may be at a higher risk for low levels which has been shown to lead to fatty liver issues. A study done on healthy individuals who were deprived of choline found 77–80% experienced some liver or muscle dysfunction, which was reversed by adding foods high in choline back into their diets.6
What Foods Are High In Choline?
Animal products are the main source of choline. Beef liver and egg yolks provide about half of what an adult needs every day. Other good sources include beef and poultry, soybeans, cod, tuna fish, cruciferous vegetables like broccoli and brussels sprouts, and some whole grains like quinoa and wheat germ.
How Much Choline Per Day?
No recommended dietary allowance (RDA) has been set for Choline, but an AI has been set for various age groups. The AI means that the level recommended is high enough to ensure nutritional adequacy. An AI is typically set when there isn’t enough evidence to set an RDA.
For healthy adults the AI is set at 550mg per day for men and 425mg per day for women. Pregnant and breastfeeding women have higher requirements—between 450mg to 550mg a day, respectively.
In addition, research is showing that there are certain groups of people who need more choline than others. Post-menopausal women are thought to need more than premenopausal women. As estrogen levels decrease after menopause, the need for more choline from the diet increases.6 Endurance athletes may need additional choline as prolonged events may decrease circulating choline, increasing the body’s need.
While choline’s role in our health is still being understood, we do know it is a key component in many reactions in our body. While we’re still learning about it, let’s say we know it’s important enough that we should all add some choline-rich foods to our diets. So go ahead and make yourself a tuna and egg sandwich, or toss some wheat germ into your morning cereal for an added boost. If you aren’t much of a meat and egg eater, choline supplements may be a good option.