Choline is found in a variety of the foods eaten every day. However, according to the 2003-2004 National Health and Nutrition Examination Survey, fewer than 10 percent of adults, pregnant women and children ages 9 and older meet recommended adequate intake levels set forth by the Institute of Medicine. Understanding choline's connection to good health, acetylcholine and the liver will help you evaluate the benefits of adding more choline-rich foods to your menus.
Choline
Choline was first recognized as an essential nutrient in 1998 by the IOM. The recommended adequate intake level for men is 550 mg and 425 mg for women. The nutrient is an important component of cell membrane structure, fat transport, neurotransmitter synthesis, and homocysteine reduction, so getting enough dietary choline beginning in pregnancy is crucial. Pregnant or breastfeeding women need extra choline for infant brain and neural tube development. Aim for 450 mg daily during pregnancy and 550 mg each day while breastfeeding. Infant formulas made in the United States contain choline, but the amount may be lower than it is in human milk.
Acetylcholine Connection
Acetylcholine is a neurotransmitter active in both the central and parasympathetic nervous systems. It is derived from the chemical compounds choline and acetic acid in the body. Scientists Henry Hallett Dale and Otto Loewi are credited with the discovery of this first neurotransmitter in 1914. Metabolically the chemical is involved with regulation of muscle contractions, gland function and heart rate. Individuals who suffer from Alzheimer's disease routinely show shortages of acetylcholine in the brain. Administration of acetylcholine produces a potent response in the body. Therefore it is used primarily as a medication to treat diseases associated with muscular weakness and memory loss rather than as a nutritional supplement.
Liver
The main site of choline metabolism in the body is the liver. Because of choline's wide-ranging roles in human metabolism, choline deficiencies may impact long-term liver, heart and nervous system health, according Steven H. Zeisel, M.D., Ph.D., of the University of North Carolina. Zeisel reports in the November 2009 issue of "Nutrition Reviews" that 77 percent of men and 80 percent of postmenopausal women develop fatty liver or muscle damage when fed choline-deficient diets. Eating beef and chicken liver may help unless you are pregnant. The high vitamin A content of beef and chicken livers is potentially harmful to a developing fetus. The March of Dimes recommends pregnant women minimize liver intake.
Choline-rich Foods
Besides beef and chicken livers, eggs are excellent sources of the nutrient. One whole egg supplies 125 mg or one-fourth of the daily AI. The yolk part of the egg contains choline as well as antioxidants, so don't settle for egg whites or egg substitutes. If you don't eat liver or eggs regularly, try sockeye salmon, quinoa and wheat germ. Consult your physician or a registered dietitian for more specific recommendations.
References
- "Today's Dietitian"; Choline Rethinking the Dietary Requirement; Denise Webb, Ph.D., R.D., April 2011
- "Dietary Reference Intakes: Thiamin, Riboflavin, Niacin, Vitamin B-6...Choline"; Institute of Medicine; 1998
- "Nutrition Review"; Choline: An Essential Nutrient for Public Health; Steven H. Zeisel, M.D., Ph.D., et al; November 2009
- Choline Info: Expert Q&A
- International Society for Complexity, Information and Design: Acetylcholine
- March of Dimes; Food-borne Risks in Pregnancy; May 2008
