CHOLINE
Choline is a macronutrient that’s important for liver function, normal brain development, nerve function, muscle movement, supporting energy levels and maintaining a healthy metabolism. Choline is present in the form of phosphatidycholine, a compound that makes up the structural component of fat, and thus can be found in different types of foods that naturally contain certain fats. Choline plays a part in several important processes within the body that are carried out hundreds of times, every single day.
Choline is a water soluble nutrient that is related to other vitamins, such as folate and those in the B vitamin complex family. Just like B vitamins, choline plays a similar role in terms of supporting energy and brain function, as well as keeping the metabolism active.
What is choline most beneficial for? Choline helps in the process of methylation, which is used to create DNA, for nerve signaling, and for detoxification. It’s also important for the functioning of a key neurotransmitter called acetylcholine, which similarly helps nerves to communicate and muscles to move, acts as an anti-aging neurotransmitter, and performs other basic processes.
Choline is not actually considered a mineral or a vitamin, but is known to be an essential micronutrient needed for many functions of the body, especially for brain function. So while at this time there isn’t an official Daily Value Recommendation for Choline established by the USDA, it’s important to avoid a choline deficiency to help support various systems throughout the body, including the nervous, endocrine, digestive and reproductive systems.
Signs and Symptoms of Choline Deficiency
There is some evidence that most people don’t acquire enough choline in their diets, despite eating choline-rich food sources, because some choline is not actually absorbed. Therefore, even though most people regularly eat foods that provide high enough levels of choline, certain factors make choline hard to absorb and studies show that the average person doesn’t have levels of choline present within their body that meet the daily recommendation.
This is most likely due to genetic factors in certain people that create a higher need for choline. For example, according to researchers, 50 perent of the population may have genes that increase dietary methyl requirements, and since choline is a major source of methyl processes, this can result in a choline deficiency.
Researchers are still debating how much choline should be recommended to the public to consume each day, but the topic remains difficult to agree upon because there seems to be a wide range of needs when it comes to choline, with some people needing much more than others. Therefore, an average amount is hard to establish.
Symptoms of a choline deficiency may possibly include:
- low energy levels of fatigue
- memory loss
- cognitive decline
- learning disabilities
- muscle aches
- nerve damage
- mood changes or disorders
People with a condition of the liver called “fatty liver” are at a higher risk for having choline deficiency and experiencing negative symptoms. Fatty liver, also known as fatty liver disease (FLD), is a reversible condition where triglyceride fat accumulates in liver cells. It commonly develops with people who have an excessive alcohol intake, are obese, suffer with diabetes or a form of insulin resistance, and have other diseases that influence fat metabolism.
A choline deficiency may also play a part in age-related cognitive decline, including memory loss and Alzheimer’s disease. This is because choline helps with neurotransmitter maintenance and, as someone ages, nerve signaling can decrease and signs of dementia can be experienced.
Eating a varied diet is the best way to ensure you acquire enough choline. Choline is especially present in animal products, so vegetarians and vegans are more prone to experiencing a deficiency in choline.
It’s also important to point out that folate plays a part in the body’s ability to create and use choline — as the two nutrients have a strong relationship and rely on one another to do their jobs. Researchers used to believe that we could make enough choline on our own but are finding out otherwise in recent years, hence the addition of choline to the list of required nutrients.
According to recent research, the amount of folate you consume may dictate how much choline your body makes and needs from food sources, so someone who obtains more folate from things like leafy green vegetables and certain grains will need less choline from food.
