A critical nutrient found in every cell in the body, choline is especially important for pregnant women. Without enough choline, homocysteine levels rise and can become toxic to the developing fetus. Only 10 percent of Americans get enough choline in their diets, according to Choline Info and the Egg Nutrition Center, yet it is readily available in common foods.
Definition
Classified as a vitamin, choline is a water-soluble nutrient that must be consumed in your diet because the body does not make enough to meet its needs. Two common forms of choline are lecithin and phosphatidylcholine, according to the Linus Pauling Institute (LPI).
Function
Choline is needed for the synthesis of lipoproteins, phospholipids and acetylcholine. Lipoproteins transport fat and cholesterol through the bloodstream. Phospholipids are structural elements in cell walls throughout the body. Acetylcholine is a neurotransmitter that simulates muscles and plays an important role in the central nervous system. Choline is converted to betaine in your body, and betaine is critical for many chemical reactions including reactions needed for healthy liver functioning and cellular reproduction. Through betaine, choline reduces the amount of the amino acid homocysteine in the blood, which reduces the risk of cardiovascular disease.
Adequate Intake
The Food and Nutrition Board of the Institute of Medicine determined adequate intake levels for choline based on the amount needed to prevent liver damage, according to the LPI. In the liver, fat and cholesterol are turned into lipoproteins so they can be released into the blood. Without enough choline, they accumulate in the liver, and over time, liver damage occurs. Men over the age of 19 should consume 550 mg of choline daily. Adult women need 425 mg, pregnant women need 450 mg and women who are breastfeeding should consume 500 mg a day.
Sources
The top food source for choline is beef liver; a 3-oz. serving size has 355 mg of choline. The next best source is 1 medium egg, which contains 126 mg. Other good sources include Atlantic cod (71 mg), beef steak (67 mg), Brussels sprouts (63 mg), broccoli (62 mg), shrimp (60 mg) and salmon (56 mg). One glass of milk provides 38 mg, and a 2 tbsp. serving of wheat germ has 21.3 mg. Peanut butter (2 tbsp.) and a 1.5-oz. bar of milk chocolate each have 20 mg.
Supplements
If you don't consume enough choline in your diet, it's available as a supplement in three forms: choline chloride, choline citrate and choline bitartrate. Be aware that phosphatidylcholine supplements contain only 13 percent choline and commercial lecithin may have less than 13 percent.
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