Define Choline

Choline is an essential nutrient that the body needs for the nervous system and most cells to function properly. Choline is not classified as a vitamin or mineral, but the body is able to synthesize choline, though not in adequate amounts to meets its needs. The current recommendations for choline are 425 mg per day for women and 550 mg per day for men.

Functions

Choline has a number of major functions in the human body. The nutrient is a component of the fatty structures that make up the membranes of cells. These structures give the cells their flexibility. Most of the choline in the body is located in the brain cells, so the nutrient is especially important for brain health.

Choline is also a component of the neurotransmitter acetylcholine, which is a chemical messenger that allows proper functioning of the immune system.

Choline has also been reported by the "American Journal of Clinical Nutrition" to help reduce chronic inflammation, which contributes to the development of chronic diseases such as Alzheimer's, osteoporosis and diabetes.

Food Sources

According to "Nutrition and You" by Joan Salge Blake, choline is available in such a wide variety of foods that Americans usually have no problem meeting their daily choline needs. The richest source of choline is actually a food additive called lecithin, which is derived from soybeans. Other good sources of choline include egg yolks, butter, peanuts, peanut butter, potatoes, tomatoes, liver, flaxseed and whole-wheat bread, according to the website World's Healthiest Foods.

Deficiencies

According to the Linus Pauling Institute at Oregon State University, a chronic deficiency of choline can lead to fat accumulation on the liver and symptoms of liver disease. A study done by the American Journal of Clinical Nutrition also showed that choline deficiency can cause DNA damage.

Toxicities

High doses of choline, which are defined by the Linus Pauling Institute as 1,000 to 1,600 mg per day, can cause vomiting, increased salivation, increased perspiration and an unpleasant fishy body odor. An extremely high dose of 7,500 mg per day can cause hypotension, or low blood pressure, which can cause dizziness and fainting. Because of its potential for toxicity, choline has been assigned an upper level of 3,500 mg.

Supplementation

Choline is available in over-the-counter supplements, usually as lecithin. Choline is also available independently in the form choline bitartrate. According to World's Healthiest Foods, the lecithin form of choline is usually recommended because it is broken down less by the naturally occurring bacteria in the digestive tract.