This article was written as a response to a question asked on our online forum, by Sujata Shukla
Choline is an essential nutrient that is manufactured by the liver in our bodies, can be derived from natural food sources and is available as a dietary supplement too. The amount produced by our bodies isn’t enough for our needs and so it must be supplement through external means – diet or supplements. Choline is most easily obtained through foods of animal origin – both meats and dairy products.
The Role of Choline
- Production of a neurotransmitter that plays a role in the control of mood, memory and muscle control among other brain and nervous system functions
- Early brain development
- Cell membrane signalling
- Lipid transport and metabolism
- Modulation of gene expression
Choline Deficiency
A Choline deficiency can cause disorders in the liver and muscles, as well as the kidneys, pancreas, and the developing brain and nervous system. Specific disorders include
- Development of non alcoholic fatty liver
- Prolonged deficiency has been shown to cause liver cancer (in rodents)
- Liver and muscle damage
- Accumulation of fat in blood and liver
- Fatigue
- Insomnia
- Kidney (issues with urine concentration)
- Folate deficiency is likely (and it’s related issues)
Dietary Sources
Choline is found in a number of foods, with the highest concentrations available in foods of animal origin, including dairy, especially organ meats and egg yolks. These include:
- flax-seed
- oats
- butter
- liver
- cod
- cauliflower
- shrimp
- potatoes
- Brussels-sprouts
- broccoli
- salmon
- sesame-seeds
- lentils
- egg-yolk
- soybeans
- beef
- peanuts
- milk
- wheat-germ
Daily Dose
The recommendation for men is 550mg and for women, 425mg per day. Pregnancy, lactation, the consumption of methotrexate and Vitamin B-3 deficiency may cause an increased requirement of Choline. Choline is available as a supplement.
References
- https://ods.od.nih.gov/factsheets/Choline-HealthProfessional/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2518394/
- https://www.livestrong.com/article/289946-choline-deficiency-disease/
