Written by Brittany Russell |
A necessary part of human cell membranes, choline is involved in the movement of cholesterol in the body – possibly helping to keep cholesterol deposits from forming in blood vessels. Additionally, it plays a role in the production of acetylcholine, a neurotransmitter required for memory, brain functions and muscle control. Neurotransmitters are chemicals that carry signals from nerve cells to other cells. A study by Central Soya scientists found that supplements of lecithin with choline also help reduce heart disease.
Due to its role in lipid metabolism, choline is also found in nutritional supplements which claim to reduce body fat; but there is little evidence to prove that it has any effect on reducing excess body fat or that taking high amounts of choline will increase the rate at which fat is metabolized.
Though choline deficiency is rare because of high amounts in a variety of foods, it can lead to gastric ulcers, internal bleeding in the kidneys, excessively high blood pressure, heart disease, inability to digest fats, stunted growth and degeneration of the liver. Some foods that are known to have over 100 mg of choline per 100 g of food are eggs, yellow mustard seed, turkey heart and liver, wheat germ, bacon, pork loin, beef liver and decaffeinated instant coffee.
Choline supplements come in capsules or tablets. “Megadosing” – above 6,000 mg – with choline supplements can cause dizziness, nausea and vomiting. If you develop any of these symptoms, stop taking the choline supplement and call your physician. Taking more than 1 g of supplementary choline per day is not generally recommended; doses over 10 g can give you an unpleasant body odor.
The U.S. Department of Agriculture has determined dietary reference intakes (DRIs) for choline (minimum amount per day):
• Infants up to 6 months old: 125 mg
• Infants from 7 to 12 months old: 150 mg
• Children from one to 3 years old: 200 mg
• Children from 4 to 8 years old: 250 mg
• Children from 9 to 13 years old: 375 mg
• Individuals from 14 to 18 years old: 550 mg for males, 400 mg for females
• Individuals from 19 to 70 years old: 550 mg for males, 425 mg for females
• Pregnant women: 450 mg
• Breast-feeding women: 550 mg
Be sure to consult your physician before beginning any supplement regimen, especially infants, children and women who are pregnant or breast-feeding.
References:
1. http://www.nutrasanus.com/choline.html
2. http://www.vitaminstuff.com/choline-2.html
3. http://en.wikipedia.org/wiki/Choline#Choline_as_a_supplement
4. http://www.nal.usda.gov/fnic/foodcomp/Data/Choline/Choline.pdf
