1. Choline Hangs Out With the B's
Choline has never been officially listed as part of the B-vitamin group, but most nutritionists lump it in the group because it has similar chemical properties to that group. The body can produce some of its own choline, but it really needs to get supplements from food sources. Your body uses choline to produce a major neurotransmitter, acetylcholine. Acetylcholine allows the brain to send messages clearly for motor functions.
2. Treats Some Diseases
You can improve some neuro-physical diseases and psychological problems with additional choline. Tourette's, Huntington's disease and tardive dyskinesia all show improvement when patients increase their choline intake. Doctors also use choline for cases of Alzheimer's, presenile dementia and bipolar disorder. Additionally, it can hep you retain your memory as you age, and it helps builds brain cells in fetuses. Choline also protects your liver and aids in its repair.
3. Signs that You Need More
If you have a mild choline deficiency, you may experience some psychological or physical problems. You may experience insomnia and the resulting fatigue, or develop nerve-muscle problems. Studies have shown that liver dysfunction and fatty liver damage is linked to diets deficient in choline. Low-choline intake can also lead to memory loss and even high blood cholesterol. If you have any concerns about your choline levels, discuss your diet with your doctor.
4. How to Get More
Foods that are high in choline are large whole eggs, navy beans, pan-fried beef liver, cauliflower, tofu, 80/20 beef (lean to fat), peanut butter and almonds. Ironically, many of the foods high in choline are also high in cholesterol. That egg for breakfast that you gave up when you found you had high cholesterol may have been something you really needed. Ask the doctor if a poached egg or two is OK. If you want to take your choline in the form of a supplement, most B-vitamin complex supplements also contain choline.
5. Too Much of a Good Thing?
Since choline is water soluble, it's difficult to get too much--but you can. The results of too much choline are not pretty at all, but not terribly lethal either. A low blood pressure reading may signal too much choline. Gassy diarrhea makes you look harder for the source and also is an indicator. The number-one giveaway that your body has too much choline is a strong, fishy smell that emanates from it.
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