Choline is a molecule that is found in a phospholipid called lecithin. It is also a component of acetylcholine, one of the neurotransmitters that are used by the brain and nervous system for communication. Choline is found in food but may also be manufactured by the body from the amino acid methionine.
Lecithin
Choline is a component of lecithin, a type of molecule called a phospholipid. It is chemically interesting because it contains both a fat-soluble and water-soluble region. These properties make lecithin a popular emulsification agent in the the food industry. Emulsifiers make it possible to mix fatty substances with water-based substances to form a homogenized product. Lecithin is also an important component of the membranes that surround our cells.
Nervous System
The nervous system uses choline to synthesize the neurotransmitter known as acetylcholine. This molecule is important for a variety of nervous system functions, including sending signals from the nervous system to the muscles in order to generate movement. The body's ability to synthesize acetylcholine is dependent on the availability of choline molecules.
Dietary Sources
Choline is abundant in foods that contain lecithin, which may be present naturally--as in milk, liver, eggs and peanuts. It may also be added as an emulsifying agent during food processing. For example, mayonnaise and candy bars may have lecithin added to help them acquire and maintain the proper consistency.
Adequate Intake
Men are advised to take in about 550 mg of choline per day, while women are advised a slightly lower 425 mg of choline per day. Many people choose to take lecithin as a supplement that can contribute some choline to the daily allowance. However, lecithin itself is not an essential nutrient, as it can be produced by the body in the liver.
Deficiency and Toxicity
During fetal development, choline contributes to the structure and function of the brain and spinal cord. Fortunately, choline deficiency is rare due to the fact that many people ingest sufficient dietary sources of lecithin. Choline deficiency is associated with damage to the liver, while too much choline can have toxic effects. Symptoms of choline toxicity include body odor, sweating, salivation, reduced growth rate, and low blood pressure.
References
- "Understanding Nutrition (11th Edition)"; Ellie Whitney ; 2008
- "Molecular Neuropharmacology: A Foundation for Clinical Neuroscience (2nd Edition)"; Eric Nestler, Seven Hyman and Robert Malenka; 2009
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