Have a question? Choline is an essential nutrient that is naturally present in some foods and available as a dietary supplement. Choline is a source of methyl groups needed for many steps in metabolism. The body needs choline to synthesize phosphatidylcholine and sphingomyelin, two major phospholipids vital for cell membranes. Therefore, all plant and animal cells need choline to preserve their structural integrity [ 1, 2 ]. Choline also plays important roles in modulating gene expression, cell membrane signaling, lipid transport and metabolism, and early brain development [ 1, 2 ]. Humans can produce choline endogenously in the liver, mostly as phosphatidylcholine, but the amount that the body naturally synthesizes is not sufficient to meet human needs [ 4 ]. As a result, humans must obtain some choline from the diet. Premenopausal women might need less choline from the diet than children or other adults because estrogen induces the gene that catalyzes the biosynthesis of choline [ 4 ]. When a diet is deficient in folate, a B-vitamin that is also a methyl donor, the need for dietary choline rises because choline becomes the primary methyl donor [ 1 ]. The most common sources of choline in foods are the fat-soluble phospholipids phosphatidylcholine and sphingomyelin as well as the water-soluble compounds phosphocholine, glycerolphosphocholine, and free choline [ 1 ].
Posted by Kayla Grossmann. Discover the power of this humble nutrient and reclaim choline-rich foods in the diet with 5 simple ideas. Choline is an essential water-soluble nutrient that is usually grouped in as part of the B-Vitamin complex. Although it is naturally synthesized in small amounts within the liver, a significant amount of choline must be consumed in the diet to maintain health. Choline was first discovered in by a chemist by the name of Adolph Strecker, who demonstrated that this unique compound was an integral part of the egg yolk and began to grow awareness about its nutritional significance. Yet with traditional animal foods like eggs and organ meats falling vastly out of favor in the mid 20th century, it was not until that the Food and Nutrition Board of the Institute of Medicine finally ordained choline as an essential nutrient and established clear dietary recommendations. As is the case with virtually any popularized nutrient, you will find a plethora of different choline supplements parading around on health food store shelves. The choline squeezed into pills and capsules and liquids however is usually in a form derived from soy lecithin, the questionable byproduct of the soy industry that is also used as an emulsifier in commercial baked goods and chocolate. Unsurprisingly, choline is best obtained from pure whole foods in its synergistic form, where the full array of cofactors and complimentary nutrients are absorbed optimally.
Here not high choline diet plan consider that you
Therefore, in choline deficiency, fat accumulates in the liver, which can result in NAFLD [ 44, 45 ]. A supplement should be just that—a supplement to your diet, covering the shortfall. The Linus Pauling Institute Micronutrient Information Center provides scientific information on the health aspects of dietary factors and supplements, food, and beverages for the general public. Curr Opin Lipidol. Plasma homocysteine, dietary B vitamins, betaine, and choline and risk of peripheral artery disease. Veal, variety meats and by-products, liver, raw [calf liver] Choline: mg. Betaine cannot be converted back to choline but can spare some choline requirements for homocysteine remethylation 1. Fish, caviar, black and red, granular Choline: mg. If you are not keen on incorporating organ meats into your diet just yet, try dessicated liver in powder or capsule form. Nutr Rev ;