What is choline? In this article, we will discuss choline: what it is and how it impacts the brain and body, overall. We will also list the top choline-rich foods and the best natural choline supplements.

• Choline Deficiency Symptoms
• Choline Health Benefits
• Top Food Sources of Choline
• Choline Supplements

Choline Defined

Choline is an essential nutrient that plays a vital role in brain function, energy support, and keeping the metabolism healthy and active. A nutrient is considered “essential” if it is required for normal body functions but can’t be synthesized by the body. As a result, essential nutrients must be obtained from external sources, such as food or supplements.  Choline is also water-soluble, which means it is dissolved in water and quickly absorbed into the body’s tissues, making it available for immediate use.

Choline Deficiency Symptoms

In 1998, choline was recognized as an essential nutrient by the Institute of Medicine (IOM). In 2016, the European Food Safety Authority (EFSA) established dietary guidelines for the nutrient as well. A study conducted by the National Health and Nutrition Examination Survey (NHANES) found that some U.S. subpopulations were consuming inadequate amounts of choline. [1] Average Intake (AI) is 400 mg/day for adult men and women, while the EFSA suggests 550 mg/day for men and 425 mg/day for women. [2] Pregnant women are advised to take between 450 and 480 mg daily, while children ages 1-3 years should take 140mg and teens consume 340-400 mg.

Individuals who have a weakened liver may have an increased risk of a choline deficiency. Symptoms of a choline deficiency can include the following:

• Mood swings
• Low energy levels
• Muscle aches
• Fatigue
• Nerve damage
• Cognitive decline
• Learning disabilities

While some are deficient in choline, overconsumption of this nutrient should be avoided: doses of 8-20 grams of choline have been linked to nausea, diarrhea, low blood pressure and fish-like body-odor.

Choline Health Benefits

Choline has many health benefits and uses in the body.

Liver function efficiency.

Choline helps transport cholesterol, triglycerides, and other fats from the liver to the rest of the body. It also helps prevent the buildup of fat in the liver, which could compromise liver function. A study on postmenopausal women found a link between choline deficiency and nonalcoholic fatty liver disease (NAFLD) and steatohepatitis (fatty inflammation of the liver). [3]

Retain memory and cognitive function.

Choline helps a person retain cognitive function as they age, which includes memory retention, attention span, the ability to carry out tasks, language, and gnosis. As people age, acetylcholine levels tend to decrease. Acetylcholine is a neurotransmitter: a chemical that sends signals to neurons and various cells throughout the body, including muscle and gland cells. Studies indicate choline can help the body maintain acetylcholine levels, and higher choline intake in non-demented individuals is related to better cognitive performance. [4]

Choline and pregnancy.

Choline is essential for brain development of the fetus during pregnancy. It is believed the large amounts of choline stored in the placenta and amniotic fluid is to ensure the fetus gets adequate amounts of the important nutrient. During pregnancy, choline is used to build cellular membranes and for the increased production of lipoproteins. Women who consumed less than 300mg of choline per day during pregnancy were found to have an increased risk of having children born with developmental issues and “neural tube defects.” 5]

Nervous system health and support.

Choline supports the nervous system in several ways: by maintaining brain cell membranes, assisting in the formation of nervous system tissues and playing a role in the function of neurotransmitters. Inadequate choline consumption has been shown to hinder the integrity of cellular membranes, which could cause the membranes to become leaky. [6]

Top Food Sources of Choline

Choline is an essential nutrient, which means it must be obtained from food sources. The following are top sources of choline:

Choline Supplements

In addition to obtaining choline from food, it can be consumed via supplements as well.

Systemic Formulas: #854 - Neurosyn - Neuro-Cognitive Memory Support

Neurosyn - Neuro-Cognitive Memory Support is specifically formulated to support various aspects of the brain, such as cognitive health, memory, and aging. This product contains Vitamin B6, vitamin B1, L-Tyrosine, Ginkgo Biloba, Manganese (Chelate), Zinc (Lipoate), and other natural ingredients. The ingredients in this product are believed to stimulate the metabolism of acetylcholine, have antioxidant properties, and assist in memory support.

Systemic Formulas: Cxlb - LIVER/GALL BLADDER

Cxlb - LIVER/GALL BLADDER contains choline bitartrate, red beetroot, and other natural ingredients. Ideal for those who have difficulty taking tablets, this product is designed to assist the liver’s detoxification and drainage processes.  It also helps to keep the gallbladder healthy and function efficiently.

Conclusion

Choline is an essential nutrient that has many important uses in the body. In addition to being beneficial for pregnant women and children’s development, it is vital for retaining memory and cognitive functions as a person advances in age. 

References

[1] Taylor C. Wallace, Jan Krzysztof Blusztajn, Marie A. Caudill, (et al). Assessment of Total Choline Intakes in the United States. Journal of the American College of Nutrition Volume 35, 2016 - Issue 2. Pages 108-112 | Received 15 Jun 2015, Accepted 03 Aug 2015, Published online: 17 Feb 2016. https://doi.org/10.1080/07315724.2015.1080127. https://www.tandfonline.com/doi/abs/10.1080/07315724.2015.1080127?journalCode=uacn20

[2] Alejandra M. Wiedeman,1,2 Susan I. Barr,2 Timothy J. Green, (et al). Dietary Choline Intake: Current State of Knowledge Across the Life Cycle. Nutrients. 2018 Oct; 10(10): 1513. Published online 2018 Oct 16. doi: 10.3390/nu10101513. [PMCID: PMC6213596]. PMID: 30332744. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6213596/

[3] Anthony L Guerrerio, Ryan M Colvin, Amy K Schwartz, (et al). Choline Intake in A Large Cohort Of Patients With Nonalcoholic Fatty Liver Disease. Am J Clin Nutr. 2012 Apr; 95(4): 892–900. Published online 2012 Feb 15. doi: 10.3945/ajcn.111.020156. [PMCID: PMC3302364]. PMID: 22338037. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3302364/

[4] Coreyann Poly, Joseph M Massaro, Sudha Seshadri, (et al). The relation of dietary choline to cognitive performance and white-matter hyperintensity in the Framingham Offspring Cohort. Am J Clin Nutr. 2011 Dec; 94(6): 1584–1591. Published online 2011 Nov 9. doi: 10.3945/ajcn.110.008938. [PMCID: PMC3252552]. PMID: 22071706. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3252552/

[5] Lisa M. Sanders, PhD, RD and Steven H. Zeisel, MD, PhD. Choline Dietary Requirements and Role in Brain Development. Published. Nutr Today. 2007; 42(4): 181–186. NIHMSID: NIHMS50996 doi: 10.1097/01.NT.0000286155.55343.fa PMCID: [PMC2518394]. PMID: 18716669. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2518394/

[6] Hunter W. Korsmo, Xinyin Jiang, and Marie A. Caudill. Choline: Exploring the Growing Science on Its Benefits for Moms and Babies. Nutrients. 2019 Aug; 11(8): 1823. Published online 2019 Aug 7. doi: 10.3390/nu11081823. [PMCID: PMC6722688]. PMID: 31394787. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6722688/