Choline is often referred to as one of the essential dietary nutrients that people lack from daily food intake.
The supplement has been called “the nutrient you’ve never heard about” because the average person is unaware of its existence. Also it is not popularly marketed.
Today you will discover the full health benefits of choline for your mind and your body.
Most health practitioners recommend a daily intake of choline to ward off common diseases such as depression, fatigue, and hepatitis.
The supplements are beginning to be popular because some recent research has shown that it fulfils many important functions inside the body. It provides food for the brain and helps control cholesterol. Choline is the most abundant phospholipid in the body and is utilized by the body in transporting fats from the liver, and cleansing other internal areas of the body.
What is Choline and its Sources?
Table of Contents
- 1 What is Choline and its Sources?
- 1.1 Choline Food Sources
- 1.2 Benefits of Choline
- 1.3 Psychological benefits of Choline:
- 1.4 Choline Deficiency
- 1.5 Signs and Symptoms of Choline Deficiency
- 1.6 Conclusion
As far as brain chemistry is concerned, choline is necessary for the brain to form the specific neurotransmitter acetylcholine, which seems to be involved in mood and memory. Like other important neurotransmitters, such as dopamine and serotonin, acetylcholine is needed for a person to feel healthy, aware, and content.
The supplement is a water-soluble nutrient, which means that its base property will dissolve when mixed with water. The first ion subset is part of the quaternary ammonium salts, which contain the N, N, N-trim ethyl ethanol ammonium cation. Also, choline is found in the liver of the human body and is similar in nature to B vitamins (which enhance cell growth, the immune system, and the metabolism).
Choline Food Sources
You can also be find Choline in high protein foods, such as milk, chicken, eggs, beans, fish, nuts, spinach, wheat germs, meats, and peas or as esters bound such as glycerophosphocholine, phosphatidylcholine, phosphocholine, or sphingomyelin.
The short video below show’s you the Top 10 Foods Highest in Choline!
Choline can also be found in various “brain support” supplements, including phosphatidylcholine (lecithin). Adequate choline intake during maternal has been shown to be necessary for fetal brain development; dietary sources (peanuts and eggs) are the preferred method of increasing choline intake for pregnant women.
Benefits of Choline
The enduring athletes’ relay on a high-carbohydrate diet for energy hence the supplement is presumed low. It is important to ensure an adequate daily intake to support cell membrane structure and healthy nerve function.
1. Diet and Metabolism (Maintaining Healthy Liver Function)
It’s an essential nutrient in everyone’s daily diet. While the body produces natural amounts, excess intake is necessary to maintain a healthy lifestyle. The benefits of consuming this supplement are vast. Supplemental deficiencies are something to avoid, as there are dire consequences.
This supplement’s benefits range from an increase in memory function and brain activity to the prevention of severe cognitive and behavioural diseases. Developmental growth and prevention of fatigue and similar issues are also a key benefit.
It also helps to transport essential fats and fat metabolism within the body, which acts as a conduit for interaction with the liver. As such, it’s incredibly important in the prevention and treatment of liver disease. Especially the liver disease that is caused by dietary issues. Also helps to prevent and treat liver diseases or problems that are also related to cirrhosis, atherosclerosis, hepatitis, and alcoholism.
2. Supports Fetus During Pregnancy
Additionally, helps to prevent neural tube defects in fetuses. Women who have high levels of choline in their bloodstream and nervous system, during conception, are less likely to have babies who suffer from neural tube defect. A neural tube defect happens early in the fetus’ development and consists of open space in the brain or spinal cord.
The rapid development of a fetus calls for a stable structure of cell membranes. High levels of choline intake in the body strengthen the structure of cell membranes.
3. Prevent/Treats Asthma
Another physical benefit of choline is the treatment of asthma. High levels and intake of the supplement help to lessen the symptoms caused by asthma, such as swelling and inflammation. Depending on the person, using choline could also go so far as to decrease the length of time that they have asthma. Higher doses are more efficient in treating asthma than lower do.
4. Reduce Blood Cholesterol
Choline also helps lower cholesterol levels associated with heart or cardiovascular diseases. Cholesterol is a steroid composed of fat that is found in the liver. It produces cell membranes and hormones that are spread throughout the blood stream.
Cholesterol is essential in the development of healthy cells, but too much cholesterol is a dangerous health risk.
High cholesterol levels occur due to too many fat components in your blood vessels. Eventually, this leads to a decrease in blood flow to the brain. Since choline contains high levels of positive protein and fiber components, it works to kill off negative fatty cells. This supplement counters the harmful and unhealthy cholesterol cells, which causes the body to retain safe and healthy cholesterol levels.
In the case of inflammation, the body suffers from redness, swelling, and fever, usually caused by an infection to a chemical compound. Sometimes this occurs sporadically and tends to cause lots of pain. Internal inflammation is avoided for someone who is regularly taking this medicinal supplement.
Thus inflammation will, therefore, be less likely to occur. A person who eats a lot of food that contains choline is preventing unannounced inflammation of chemical compounds. Naturally, this is why the supplement is recommended for daily intake as it works to counter inflammatory issues.
6. Lower Homocysteine Levels
The supplement also reduces homocysteine levels(1) in the bloodstream. Choline usually prevents diseases such as osteoporosis, cognitive disorders, and cardiovascular diseases. Tissue growth and repair prevent these diseases. Like the issue with cholesterol and inflammation.
Healthy levels of this supplement prevent severe decline of the membranes and cells associated with the blood stream. With cardiovascular and cognitive disorders, the more important factor is the complement’s presence in regulating the healthy chemical compounds in the blood’s oxygen.
Psychological benefits of Choline:
- Low levels of the supplement have been linked to the onset of depression and anxiety. Since it’s such an important element in a person’s daily diet, frequent intake of foods containing this nutrient are said to prevent these disorders.
- The supplement also helps to prevent mental diseases related to the memory and the brain in adults. Some of these disorders are memory deficit problems, attention deficit and hyperactivity disorders, Parkinson’s, autism, and memory loss caused by age.
- The increase in the use of choline supplement prevents fatigue and insomnia. This is one of the reasons why the supplement is valuable as a nootropic.
Choline deficiency is only a risk for pregnant women, those with certain specific deficiencies, and strict vegetarians. For persons who consume less amount than the needed daily, they do not form a deficiency because the body will make some of the choline it needs. So unless your doctor recommended that you take a choline supplement, it might not be your best bet.
Signs and Symptoms of Choline Deficiency
- Fatty Liver
- Head and muscle aches
- Kidney Necrosis
- low energy leading to fatigue
- loss of memory
- damaged nerve
- mood swing
In conclusion, choline is recommended for daily use to ensure you do not lack this nutrient. Good news is that it is in a lot of foods such as broccoli, eggs, peanut butter, beef, chocolate and even fish. To ensure you are taking all the nutrients your body needs, take a good daily multivitamin.