Choline is an essential nutrient you can get from meat, dairy, eggs and nuts that plays several important roles in your body. According to the New York University Langone Medical Center, most people get enough dietary choline, but if you are concerned that you do not get enough or if you are considering a dietary supplement, consult your doctor for the best advice.
Cell Structure
The cells in your body have cell membranes to separate the outside of the cell from the inside, and phospholipids are primary components of cell membranes. According to the Linus Pauling Institute Micronutrient Information Center, phosphatidylcholine, or lecithin, is the most common phospholipid, and you need choline because it is a part of lecithin. Choline is also necessary for your nervous system because it is in the phospholipid acetylcholine, which is a neurotransmitter that helps your cells communicate.
Fat Metabolism
Choline is an important part of fat metabolism because it forms part of lipoproteins, which are molecules that transport fat around your body as necessary. The Linus Pauling Institute Micronutrient Information Center explains that during digestion, the fat and cholesterol that you get from foods goes to your liver. When other tissues in your body need fat or cholesterol, your liver sends them out in vLDL lipoproteins. You need choline for this process because it is an essential component of vLDL.
Supporting Folate
Choline is important because it allows folate, a B vitamin, to carry out its functions. Adequate folate is essential for pregnant women for preventing neural tube defects, and the Linus Pauling Institute Micronutrient Information Center states that lower choline levels may increase the risk of neural tube defects because choline supports folate activity. Folate also promotes heart health by reducing levels of homocysteine in your blood. Choline participates in the reaction to produce methionine from homocysteine.
Deficiency
Strict vegetarians who do not eat eggs may be at risk for a choline deficiency. Since you need choline for transporting fat away from your liver to the rest of your body, you might develop a fatty liver if you have a choline deficiency. Another possible consequence of deficiency is a higher risk for cardiovascular disease because of high levels of homocysteine in your blood. Choline supplements can help, but the Linus Pauling Institute Micronutrient Information Center warns that these supplements are not always pure. Discuss any dietary supplements with your doctor before you take them.
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