Choline is an essential nutrient involved in cell membranes, methyl-group metabolism, fat transport, and the neurotransmitter acetylcholine. The liver can make some choline, but not always enough to meet the body's needs, so food intake matters.
Choline is sometimes grouped near the B vitamins because it is water-soluble and involved in one-carbon metabolism, but it is not usually listed as one of the eight B vitamins.
Biological Role
The body uses choline to make:
- Phosphatidylcholine and sphingomyelin, which are important cell membrane phospholipids.
- Acetylcholine, a neurotransmitter involved in muscle control, autonomic function, attention, and memory.
- Betaine, a methyl donor used in metabolism.
Choline also supports normal liver function because it is needed to package and export fat from the liver.
Food Sources
Good sources include:
- Eggs, especially egg yolk.
- Beef liver and other meats.
- Fish and poultry.
- Milk and some dairy foods.
- Soya beans and some other legumes.
- Cruciferous vegetables such as broccoli and Brussels sprouts, in smaller amounts.
Food composition databases such as USDA FoodData Central are used to estimate choline intake, although choline content varies between foods and preparation methods.
Intake
The U.S. dietary reference system uses Adequate Intake values rather than a full recommended dietary allowance for choline. The adult Adequate Intake is 550 mg a day for men and 425 mg a day for women, with higher values during pregnancy and breastfeeding.
The NIH Office of Dietary Supplements notes that many people consume less than the Adequate Intake. That does not automatically mean they have clinical deficiency, because requirements vary and some choline is made in the body.
Deficiency and Excess
Clear choline deficiency is uncommon, but it can cause liver and muscle problems in controlled feeding studies and in some medical settings. Risk can be affected by pregnancy, low intake, genetic variation, alcohol use, and parenteral nutrition without enough choline.
High intakes can cause fishy body odour, sweating, vomiting, low blood pressure, and liver toxicity. Very high supplemental intake can also increase trimethylamine N-oxide, which is being studied for possible links with cardiovascular risk.
Research
Choline is studied in pregnancy, infant development, cognitive function, liver disease, and cardiovascular disease. It is biologically important, but supplement claims often run ahead of the evidence. Food-based intake is the usual starting point unless a clinician or dietitian has identified a specific need.
See Also
References
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