Choline is an essential nutrient that plays a crucial role in maintaining optimal health. This organic, water-soluble compound is neither a vitamin nor a mineral, but it is often grouped with the vitamin B complex due to its similarities. Choline is vital for numerous bodily functions, including cell structure, cell messaging, fat transport and metabolism, and DNA synthesis. Although the body can produce some choline, it is not enough to meet the recommended intake, so it is necessary to get choline from the diet. Unfortunately, many people are not getting enough choline from their diet, which can lead to a deficiency.

What is Choline?

Choline [1] is an organic, water-soluble compound that is essential for normal bodily function and human health. Although the liver can produce small amounts of choline, the majority must come from the diet to avoid a deficiency. Choline is neither a vitamin nor a mineral, but it is often grouped with the vitamin B complex due to its similarities. This nutrient affects numerous vital bodily functions, such as liver function, [2] healthy brain development, [3] muscle movement, [4] and metabolism. [5]

Functions of Choline in the Body

Choline plays an important part in many processes in the body, including:

Cell structure:  Choline is needed to make fats that support the structural integrity of cell membranes.

Cell messaging:  Choline is involved in the production of compounds that act as cell messengers. [6]

Fat transport and metabolism:  Choline is essential for making a substance required for removing cholesterol from the liver. Inadequate choline may result in fat and cholesterol buildup in the liver. [7]

DNA synthesis:  Choline and other vitamins, such as B12 and folate, help with a process that's important for DNA synthesis. [8]

Choline Deficiency

Choline deficiency [9] is when a person is not getting enough choline. Although the body can produce some choline, it is not enough to meet the recommended intake, so it is necessary to get choline from the diet. Unfortunately, many people are not meeting the recommended intake for this nutrient. Studies have shown that only 10% of Americans are getting enough choline from their diet.

Choline deficiency can cause several health problems, including muscle damage, liver damage, and nonalcoholic fatty liver disease. The symptoms of choline deficiency may not be noticeable at first, but they can become more severe over time. Some of the symptoms of choline deficiency include fatigue, memory problems, and muscle aches.

Choline Sources

Choline is found in several foods, including meat, poultry, fish, dairy, eggs, vegetables, potatoes, beans, nuts, seeds, and whole grains. Beef and chicken liver, salmon, and eggs are among the richest dietary sources of choline. [10]

Here is a list of foods that are rich in choline:

• Beef liver: 356 milligrams of choline per 100 grams
• Chicken liver: 290 milligrams of choline per 100 grams
• Salmon: 56 milligrams of choline per 100 grams
• Egg: 147 milligrams of choline per large egg
• Beef: 83 milligrams of choline per 100 grams
• Chicken breast: 70 milligrams of choline per 100 grams
• Milk: 8 milligrams of choline per cup
• Broccoli: 63 milligrams of choline per 100 grams
• Cauliflower: 47 milligrams of choline per 100 grams
• Brussels sprouts: 63 milligrams of choline per 100 grams
• Quinoa: 70 milligrams of choline per 100 grams
• Almonds: 52 milligrams of choline per 100 grams
• Peanuts: 15 milligrams of choline per 100 grams

Recommended Daily Intake of Choline

The recommended daily intake of choline varies depending on age, gender, and life stage. The following table shows the daily recommended amount of choline for different age groups and life stages:

Age/Gender/Life StageRecommended Amount of Choline

Benefits of Choline

Choline offers numerous benefits to overall health and well-being. Here are some of the benefits of choline:

Brain Function and Development: 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. Choline is essential for healthy brain function and development. It is a precursor to acetylcholine, a neurotransmitter that plays a crucial role in memory, mood, and cognitive function. Choline also helps in the process of methylation, which is used to create DNA, for nerve signaling, and for detoxification. Studies have shown that choline supplementation can improve cognitive performance in adults and enhance brain development in infants. [3,11]

Liver Health: Choline is essential for liver health, as it helps remove fat from the liver. A deficiency in choline can lead to nonalcoholic fatty liver disease, a condition that is becoming increasingly common. Studies have shown that choline supplementation can improve liver function and reduce the risk of liver disease.  [2,12]

Anti Inflammatory:  It has been found that people who consume adequate amounts of choline have lower levels of inflammatory markers, such as C-reactive protein (CRP) and interleukin-6 (IL-6), which are linked to many chronic diseases, including heart disease, type 2 diabetes, and cancer.  [13]

Pregnancy and Development: Choline is crucial for fetal brain development, and studies have shown that adequate choline intake during pregnancy can improve cognitive function in offspring. Choline supplementation during pregnancy has also been linked to a lower risk of neural tube defects and other birth defects. [14]

Athletic Performance: Choline may improve athletic performance by reducing fatigue and enhancing recovery. Studies have shown that choline supplementation can improve endurance and reduce muscle damage caused by exercise. [15]

Nerve Function: supports nerve function, muscle movement, and energy levels. Choline is necessary for maintaining a healthy metabolism and helps in the process of methylation, which is used to create DNA and detoxify the body. [16]

Choline Supplements

Choline supplements are available for those who are not getting enough choline from their diet or those who want to supplement their intake. Choline supplements come in several forms, including choline bitartrate, phosphatidylcholine, and CDP-choline.

Choline Bitartrate

Choline bitartrate is the most common form of choline supplement. It is a salt of choline and tartaric acid, and it is inexpensive and readily available. Choline bitartrate is a good option for those who want to supplement their choline intake without spending a lot of money.

Phosphatidylcholine

Phosphatidylcholine is a form of choline that is found in cell membranes. It is more expensive than choline bitartrate, but it is more bioavailable. Phosphatidylcholine supplements are often marketed as a brain supplement, but they may also benefit liver health.

CDP-Choline

CDP-choline is a form of choline that is composed of choline and cytidine. It is more expensive than choline bitartrate, but it is more bioavailable. CDP-choline supplements are often marketed as a brain supplement, but they may also benefit athletic performance.

Risks and Side Effects of Choline Supplements

Choline supplements are generally safe when taken in recommended doses. However, taking too much choline can cause some side effects, including fishy body odor, vomiting, excessive sweating, excessive salivation, low blood pressure, liver damage, heart attack, and stroke.

What Is Choline? Wrap Up

Choline is an essential nutrient that plays a vital role in maintaining optimal health. Although the body can produce some choline, it is not enough to meet the recommended intake, so it is necessary to get choline from the diet. Choline is found in several foods, including meat, poultry, fish, dairy, eggs, vegetables, potatoes, beans, nuts, seeds, and whole grains. Choline deficiency can cause several health problems, including muscle damage, liver damage, and nonalcoholic fatty liver disease. Choline supplements are available for those who are not getting enough choline from their diet or those who want to supplement their intake. Choline supplements come in several forms, including choline bitartrate, phosphatidylcholine, and CDP-choline.

References

1 - https://ods.od.nih.gov/factsheets/Choline-HealthProfessional/

2 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3729018/

3 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7352907/

4 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7400816/

5 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6213596/

6 - https://ods.od.nih.gov/factsheets/Choline-Consumer/

7 - https://pubmed.ncbi.nlm.nih.gov/32490323/

8 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3319504/

9 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2782876/

10 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8160433/

11 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566660/

12 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4717871/

13 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7054728/

14 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8778665/

15 - https://pubmed.ncbi.nlm.nih.gov/18458362/

16 - https://www.ncbi.nlm.nih.gov/books/NBK209047/