Though technically not a vitamin, choline is a vitamin-like, essential nutrient, which means we need it to be healthy and must get it from our diets because our bodies cannot manufacture enough of it. It is widely available from a variety of foods. Choline travels through the body as part of phospholipids, fat molecules that play a role in managing fat and cholesterol levels. It is especially important for pregnant women to get enough choline in order to prevent birth defects in newborns.
Functions
Choline plays a key role in several body processes. It helps synthesize the substances that make up every cell membrane in the body. It aids in cell communication so that all body functions are performed in ways that are beneficial not only to individual organs but to the body as a whole. Choline is a building block for the synthesis of acetylcholine, a nerve cell that plays a role in memory and muscle control. It helps prevent fat and cholesterol from building up in the liver. Choline also plays a role in managing levels of homocysteine, a blood marker that may indicate higher risk of heart disease.
Amount
The dietary reference intake (DRI) for choline, established by the Food and Nutrition Board (FNB) of the Institute of Medicine, is 425 mg daily for women and 550 mg for men 19 years and older. Anyone who eats a varied diet that includes animal protein, whole grains and dairy products should get plenty of choline.
Sources
The best dietary sources of dietary choline include eggs, cruciferous vegetables such as broccoli and Brussels sprouts, fish and shellfish such as cod, salmon and shrimp. Milk, peanuts, peanut butter and wheat germ are also good sources. Choline is available in individual supplements, as a component of lecithin supplements and incorporated into multivitamin supplements for adults and children. Human milk is a rich source of choline for babies.
Limits
The FNB establishes tolerable upper intake levels (Uls) for most nutrients, beyond which serious side effects can occur. For adults, the UL for choline is 3.5 g per day. More than that could result in fishy body odor, sweating, vomiting, diarrhea and a drop in blood pressure. A study by Eunyoung Cho, Sc.D., of Brigham and Women's Hospital in Boston and Cho's colleagues, published in a 2007 issue of the Journal of the National Cancer Institute found that excessive choline in the diet is associated with an increased risk of developing colorectal polyps.
Deficiency
A diet lacking in choline could result in an accumulation of fat in the liver that causes a condition known as fatty liver. Fatty liver can lead to liver damage, liver cell death and damage to DNA. Research from the Stanford University School of Medicine published in a 2009 issue of the professional journal Epidemiology indicated that a higher risk of brain and spinal cord damage in newborns of women with low blood levels of choline.
Member Comments