The Institute of Medicine recognized choline as an essential nutrient in 1998. This necessary nutrient plays an important role in human metabolism. A deficiency in choline has been linked to inflammation and heart disease, non-alcoholic fatty liver, cognitive decline and neural tube defects.
Adequate Dietary Intake
The prevention of liver damage determined the adequate intake (AI) for choline. The Food and Nutrition Board of the Institute of Medicine confirm an AI for choline at 425 mg/day for women age 19 and older, 450 mg/day for pregnant women and 550 mg/day for lactating women and men age 19 and older. Genetic variations may increase the risk of choline deficiency and alter the recommended dietary choline intake.
Choline Intake in the United States
There is an increased need for choline intake in the U.S. population. The National Health and Nutrition Examination Survey 2003-'04 discovered that less than 10 percent of older children, men and pregnant and non-pregnant women consume the AI for choline. Humans can synthesize choline in the body, but not in sufficient quantities for optimal health. The diet supplements choline needs.
Sources of Choline
Choline-rich foods include eggs, meats and wheat germ. One large egg, which contains 126 mg of choline, meets close to one-third of the AI. One cup of wheat germ supplies 172 mg of choline. Toasted wheat germ has a slightly sweet and nutty flavor, optimal in baked goods or sprinkled on salads, oatmeal and even ice-cream. Brussels sprouts, broccoli, peanuts and milk supply dietary choline.
Benefits
Homocysteine, an inflammatory marker, increases when choline stores are low. Choline plays a role in converting homocysteine to the essential amino acid methionine. Results of the Nurses' Health Study correlate higher intakes of dietary choline with reduced inflammation. Lower homocysteine levels result in a reduced risk of several chronic diseases, including heart disease, cancer and a decline in cognitive functioning.
Choline in the Liver
Choline synthesizes very low density lipoproteins (VLDL), which haul fat from the liver to tissue throughout the body. Dr. Alan L. Buchman, associate professor of medicine at the Fienberg School of Medicine at Northwestern University, reveals patients on total parental nutrition (TPN) develop fatty liver from choline deficiencies. Choline given intravenously to patients on TPN resolved the liver damage of patients.
References
- Linus Pauling Institute: Micronutrient Information Center
- Northwestern University Feinberg School of Medicine: Choline Prevents Liver Damage in Patients on IV Nutrition
- "The FASEBJ Journal"; Choline in the Diets of the U.S. Population: NHANES, 2003-2004; H.H. Jensen; 2007
- "American Journal of Clinical Nutrition"; Adherence to Healthy Eating Patterns; J.L. Fargnoli; 2008
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