Choline is an essential nutrient for efficient functioning of the liver, kidneys and lungs. Adequate consumption of choline, especially early in life and in utero, may also have a beneficial effect on memory and cognitive function late in life. Fortunately, choline is found in many common foods and may also be purchased as a nutritional supplement.
Description
Choline is a micronutrient that is critical for maintaining normal cell membrane structure and function. It is necessary for the functioning of the kidneys, liver and lungs, according to the American Society for Nutrition. It is also necessary nutrient for muscle control, memory and many other functions, says the Linus Pauling Institute at Oregon State University.
Choline Deficiency
Choline deficiency has been associated with an increased incidence of liver cancer and an increased sensitivity to carcinogenic chemicals in laboratory rats. Although more research is needed, there is some evidence that lack of adequate choline intake by pregnant women may increase the chances of neural tube defects which can result in anencephaly or spina bifida, says the Linus Pauling Institute.
Memory and Dementia
Increased dietary choline intake early in life seems to improve the memory of laboratory rats once they have become aged, says the Linus Pauling Institute. But it is not clear whether the experience with rodents may be similar in humans. Research in which human patients with dementia or cognitive impairment were given large doses of choline indicated it was more beneficial than a placebo.
Sources and Doses
Choline is found in foods such as beef liver, wheatgerm, eggs. codfish, beef, Brussels sprouts, broccoli, shrimp, salmon, milk, peanut butter and milk chocolate. Choline can also be purchased as a supplement. Adult males should consume at least 550 mg per day and adult females 425 mg; pregnant and breastfeeding women should take more: 450 mg and 550 mg respectively, according to the Linus Pauling Institute.
Overconsumption of Choline
Healthy adults should consume no more than 3.5 grams of choline per day, according to the Linus Pauling Institute. Much larger doses--10 to 16 grams per day--may cause a fishy body odor, vomiting, excessive salivation and increased sweating. People with liver or kidney disease, Parkinson's disease, depression, or a genetic disorder known as trimethylaminuria have an increased risk of experiencing detrimental effects from high amounts of choline.
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