Choline is an essential nutrient for memory and brain health. Choline is a precursor to the neurotransmitter acetylcholine, which contributes to healthy and efficient brain processes. As we age, our body’s natural choline output declines, and its neurochemical action weakens. You can eat choline-rich foods to increase your production of acetylcholine, which will improve your brain power.
Choline is a nutrient in the vitamin B complex that the body needs in small amounts to function and stay healthy. Choline helps cells make membranes, make a neurotransmitter (a chemical that helps nerve cells communicate with other cells), and remove fat from the liver. It is found in whole milk, beef liver, eggs, soy foods, and peanuts. Choline is water-soluble (can dissolve in water) and must be taken in every day. Not enough choline can cause diseases of the heart and blood vessels and damage to the liver. A form of choline is being studied in the treatment of some types of cancer and to reduce pain and fever. Choline is also being studied together with vitamin B12 in the prevention and treatment of cancer.
Choline is an essential nutrient. The body produces some choline, but not all that the body requires. You may add choline to your diet either through food or by taking supplements. This substance may be used to protect the liver, improve memory and treat high cholesterol. Some food sources of choline include: milk, eggs, peanuts, beef liver, beef, salmon, cod, shrimp, broccoli, brussels sprouts, wheat germ, peanut butter and milk chocolate. There are a variety of supplements that contain choline available. The additional names that choline may go by include: tetra-methylglycine, phosphatidylcholine, CDP-choline, citicoline and polyenylphosphatidylcholine (PPC).
Choline is one that shows promise. Found in protein-rich food such as eggs, it is needed by everyone for the production of cell membranes and for making the neurotransmitter acetylcholine, which affects memory. Pregnant women must also consume choline to support the rapid production of fetal brain cells.
Choline is an essential nutrient needed for the synthesis of membrane phospholipids and the neurotransmitter acetylcholine. Inadequate intake can lead to health problems, including liver damage. Choline also serves as a precursor for the formation of the methyl donor betaine, which is involved in the conversion of homocysteine to methionine and is important for renal function.
Choline requirements are affected by gender, stage of development, and folic acid and vitamin B12 intakes. Accurate assessment of dietary choline intake has only recently become possible as a result of the development of a USDA database on the choline content of foods.
Choline is found in a wide variety of foods that contain membranes, such as eggs and organ meats. The only other source of choline is the body’s production of phosphatidylcholine; however, this production is inadequate to meet the body’s choline needs. While the ubiquitous distribution of choline in foods prevents overt choline deficiency in most of the population, research suggests that choline requirements may be greater than the current Dietary Reference Intakes for a significant portion of the population, probably due to genetic differences.
Choline contains three methyl groups attached to the nitrogen in ethanolamine. It is essential for normal functioning of all cells.2 Choline is found as phosphatidylcholine in the phospholipid bilayer of cell membranes and in sphingomyelin, a critical component of the myelin sheath that surrounds nerve fibers. Phosphatidylcholine makes up more than 50% of the phospholipid in most membranes.3 Choline is also a component of acetylcholine, an important neurotransmitter.