May. 13, 2024
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Most people might overlook choline when thinking about essential nutrients, but it’s vital for brain, liver, and cellular health. Your brain cells use it to produce acetylcholine, a neurotransmitter crucial for memory. Keep reading to uncover the details about choline!
Choline is indispensable for optimal health. While the body does produce some choline, dietary intake is essential to prevent deficiency. It is sometimes categorized under B vitamins, but it doesn’t truly belong to that group.
Choline plays several important roles in:
The Institute of Medicine now recognizes choline as essential, recommending these daily intakes:
These recommendations align with the National Institutes for Health standards.
Most people don’t consume enough choline. Symptoms of deficiency may include:
Despite insufficient intake, deficiency symptoms are rare, likely due to the liver producing some choline.
Higher risk groups include:
Everyone, from omnivores to vegetarians, is at risk of choline deficiency. Meat eaters and individuals who consume eggs regularly are less likely to be deficient.
Top choline sources include beef liver, eggs, chicken, and beans.
Table 1: Choline Food Sources
Food, Serving size, Milligrams (mg) per serving, % of Daily Value
You'd need to consume around 3 ounces of beef liver or 1-2 eggs daily to meet requirements.
Potential benefits listed below refer specifically to choline studies. Citicoline and alpha-GPC offer additional benefits. Always consult your healthcare provider before starting any supplementation.
The benefits in this section are backed by significant clinical evidence but are still not officially approved for these conditions.
Choline helps build phosphatidylcholine, which aids in breaking down liver fats. Low choline levels can thus result in fatty liver.
For instance, a large study involving over 56,000 Chinese participants noted that increased choline intake reduced the risk of nonalcoholic fatty liver disease (NAFLD) in normal-weight women.
Adults on low-choline diets showed increased risk for fatty liver, reversed through choline reintroduction. Intravenous choline can prevent fatty liver in people on total parenteral nutrition.
Animal studies also suggest that higher choline intake can prevent and reverse fatty liver, enhance cholesterol metabolism, and protect against liver damage and cancer.
Choline helps maintain cognitive health by enriching the protective myelin sheath around neurons and sustaining acetylcholine levels.
Studies indicate that higher choline intake correlates with better cognitive performance and memory. Animal research supports its role in preventing memory loss, improving stroke recovery, and protecting the brain.
A study involving 74 asthma patients found that choline supplementation significantly reduced symptoms and inflammation.
Animal studies further back these findings, suggesting that choline may alleviate inflammation and oxidative stress in asthmatic conditions.
Choline is vital for fetal brain development and may prevent birth defects and cognitive issues. Studies suggest optimal choline intake during pregnancy enhances memory and prevents birth defects.
Animal studies show that prenatal choline supplementation can improve fetal brain development and protect the offspring against brain damage.
Additionally, increased choline intake during pregnancy may reduce the risk of fetal alcohol spectrum disorders and neural tube defects.
Limited clinical evidence supports the use of choline for the following conditions. Further research is required.
Some studies report that choline may help manage bipolar disorder when combined with standard treatments.
One clinical trial found that children with bipolar disorder experienced notable improvements when treated with choline.
Lower blood choline levels have been linked to increased anxiety, suggesting a possible benefit of choline supplementation for mental health.
Choline might aid in weight loss, as suggested by a study on female athletes where choline supplementation reduced BMI without affecting performance.
However, a review of multiple studies showed inconsistent effects of choline on body composition.
These contradictory results mean further research is needed to confirm choline’s role in weight loss.
Choline may also help with cystic fibrosis and tardive dyskinesia, although evidence is limited.
Some studies found no significant effects of choline for conditions such as movement disorders, schizophrenia, and athletic performance.
Choline plays a role in converting homocysteine to methionine, potentially lowering cardiovascular risks. However, increased choline intake has been linked to higher levels of trimethylamine N-oxide (TMAO), which is associated with cardiovascular risks.
Research offers mixed results, requiring more investigation to understand the relationship between choline and cardiovascular health.
Higher dietary choline intake might lower breast cancer risk but could increase the risk of prostate cancer.
The connection between choline and colon cancer remains inconsistent, warranting further research.
Choline supplementation might not provide the same benefits as dietary choline. Clinical trials often lack placebo controls, involve small sample sizes, and have poor designs. Be cautious about higher choline intake due to potential adverse effects.
Although choline supplements offer potential benefits, they are not FDA-approved for medical use. Consult your healthcare provider before using any supplements.
Common forms of choline supplements include pills (350-500 mg of choline bitartrate), bulk powders, choline with inositol, and choline-enriched multivitamins. Many supplements derive choline from soy and eggs; vegan options are available.
Other choline-based supplements include alpha-GPC, phosphatidylcholine, and citicoline. Each has unique pros and cons.
The following list of potential side effects might not be exhaustive. Consult your healthcare provider to determine the safety and appropriate dosage of choline supplements for you.
Choline supplements are generally safe, causing minor side effects like stomach upset, fishy odor, and diarrhea. The FDA considers choline "generally recognized as safe" (GRAS) up to 3,500 mg/day for healthy adults.
Choline dosages typically range between 500-2000 mg/day. For prenatal use, doses of 930 mg/day during the third trimester are suggested. Choline dosages between 1-2 g/day are often used for brain health, though clinical backing is limited.
Start with lower doses and consult your healthcare provider when beginning choline supplementation.
User reviews reflect personal experiences and are not medical advice. Consult your healthcare provider for medical concerns.
Users often find choline supplementation beneficial for memory, mental clarity, energy, liver function, asthma, and weight control. Common side effects include fishy odor and nausea.
Choline is crucial for liver, brain, and nerve health, yet many people worldwide don't meet their choline requirements. Beef liver, eggs, chicken, whole grains, and beans are excellent sources.
Choline may prevent fatty liver, boost cognition, and support fetal development. However, scientific consensus is required to validate benefits for mental health, weight loss, and other conditions. Exercise caution, especially as high intake may relate to heart disease and some cancers.
“Embrace what you don’t know, especially in the beginning, because what you don’t know can become your greatest asset. It ensures that you will absolutely be doing things different from everybody else.”
― Sara Blakely
Citicoline is a natural supplement enhancing mental functions like concentration, focus, learning ability, and memory. It’s an organic choline compound linked with cytosine, as shown in studies in Future Lipidology.
Initially isolated in 1954 to potentially treat liver diseases, citicoline showed no benefits for liver conditions but did increase blood pressure, alertness, and response in animal studies.
Notably, the CNS Drugs study showed that citicoline enhances mental energy, memory, attention, response time, concentration, and focus.
As it can cross the blood-brain barrier, citicoline has been extensively studied for stroke recovery, leading to FDA approval. It is also marketed as a nootropic supplement for cognitive enhancement.
Citicoline boosts CDP-choline levels, aiding in the synthesis of phosphatidylcholine, essential for neuronal membrane receptors' optimal function.
It inhibits cholinesterase, increasing brain acetylcholine levels while promoting neuron regeneration and synaptic plasticity.
In summary, citicoline supports neuronal function and offers protection against ischemic damage.
Contact us to discuss your requirements of citicoline sodium salt. Our experienced sales team can help you identify the options that best suit your needs.
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