Are you getting enough choline to protect your health
The importance of choline for dementia prevention
Choline is a precursor to acetylcholine and is an essential nutrient not only for your brain and nervous system but also your cardiovascular function. The Institute of Medicine officially recognized choline as an essential nutrient for human health in 1998.
Aided by a transporter protein, choline combines with acetyl coenzyme A at the neuron terminal to form the neurotransmitter acetylcholine. Adequate amounts of choline must be available in your brain at all times, in order for your neurons to function properly. Choline has also been shown to protect against Alzheimer's by:
Reducing your homocysteine level, an amino acid that has been shown to cause neurodegeneration and is involved in the formation of amyloid plaques, two hallmarks of Alzheimer's. Choline converts homocysteine into methionine, which has a number of beneficial effects.
Inhibiting microglia activation. Microglia cells clear debris from your brain, and while this is a crucial function, in Alzheimer's the microglia have a tendency to become overactivated, causing inflammation in the brain that can result in the death of neurons. By reducing activation of microglia, choline can help protect Alzheimer's patients from further brain damage.
Other health benefits of choline
Choline is also involved in the synthesis of phospholipids required for healthy cell structures. The most common phospholipid is phosphatidylcholine, better known as lecithin, which constitutes between 40% and 50% of your cellular membranes.31 Choline is also required for:
Mitochondrial function — A 2014 study33 found choline is important for healthy mitochondrial membranes in liver cells, and an animal study34 published in 2010 also reported choline-deficient diets impaired cognition and motor coordination by causing mitochondrial dysfunction in the brain. As noted by the authors, their findings "underline that, similar to the liver, the brain also needs an adequate choline supply for its normal functioning."
Healthy fetal development — Choline is required for proper neural tube closure,36 brain development and healthy vision. Research shows mothers who get sufficient choline impart lifelong memory enhancement to their child due to changes in the development of the hippocampus (memory center) of the child's brain.
Epigenetic regulation of gene expression — As explained in a 2013 paper, "Dietary intake of methyl donors like choline influences the methylation of DNA and histones, thereby altering the epigenetic regulation of gene expression."
Fat transport and metabolism — Choline is needed to carry cholesterol from your liver; choline deficiency could result in excess fat and cholesterol buildup resulting in fatty liver disease.
Studies have linked higher choline intake to a range of benefits, including a decreased risk of death from heart disease,42 a 24% decreased risk for breast cancer,43 and the prevention of nonalcoholic fatty liver disease (NAFLD).
In fact, choline appears to be a key controlling factor in the development of fatty liver, as it enhances secretion of very low density lipoprotein (VLDL) particles in your liver, which in turn are required to safely transport fat out of your liver.47 Research has also discovered evidence of epigenetic mechanisms of choline, which also helps explain how choline helps maintain healthy liver function.
Are you getting enough choline to protect your health?
While a dietary reference intake value has not yet been established for choline, the Institute of Medicine set an "adequate daily intake" value of 550 milligrams per day for adult men and 425 mg for adult women for the prevention of liver damage.
Keep in mind, however, that requirements can vary widely, depending on your overall diet, age, ethnicity and genetic makeup. Pregnant and breastfeeding women, athletes and postmenopausal women typically need higher amounts, and eating a diet high in (otherwise healthy) saturated fats may also increase your choline requirement.52
The tolerable upper intake level for choline is 3.5 grams per day. Side effects of excessive choline include low blood pressure, sweating, diarrhea and a fishy body odor.
Eggs are a primary source of choline in the diet; with more than 100 mg of choline per egg yolk, they're an easy way to ensure sufficiency. Other healthy choline sources56 include organic grass fed beef organ meats (kidney and liver), wild-caught Alaskan salmon, organic pastured chicken or turkey. Supplementation, including with krill oil, is another option if you're concerned about getting enough choline from your diet.
Choline is a precursor to acetylcholine and is an essential nutrient not only for your brain and nervous system but also your cardiovascular function. The Institute of Medicine officially recognized choline as an essential nutrient for human health in 1998.
Aided by a transporter protein, choline combines with acetyl coenzyme A at the neuron terminal to form the neurotransmitter acetylcholine. Adequate amounts of choline must be available in your brain at all times, in order for your neurons to function properly. Choline has also been shown to protect against Alzheimer's by:
Reducing your homocysteine level, an amino acid that has been shown to cause neurodegeneration and is involved in the formation of amyloid plaques, two hallmarks of Alzheimer's. Choline converts homocysteine into methionine, which has a number of beneficial effects.
Inhibiting microglia activation. Microglia cells clear debris from your brain, and while this is a crucial function, in Alzheimer's the microglia have a tendency to become overactivated, causing inflammation in the brain that can result in the death of neurons. By reducing activation of microglia, choline can help protect Alzheimer's patients from further brain damage.
Other health benefits of choline
Choline is also involved in the synthesis of phospholipids required for healthy cell structures. The most common phospholipid is phosphatidylcholine, better known as lecithin, which constitutes between 40% and 50% of your cellular membranes.31 Choline is also required for:
Mitochondrial function — A 2014 study33 found choline is important for healthy mitochondrial membranes in liver cells, and an animal study34 published in 2010 also reported choline-deficient diets impaired cognition and motor coordination by causing mitochondrial dysfunction in the brain. As noted by the authors, their findings "underline that, similar to the liver, the brain also needs an adequate choline supply for its normal functioning."
Healthy fetal development — Choline is required for proper neural tube closure,36 brain development and healthy vision. Research shows mothers who get sufficient choline impart lifelong memory enhancement to their child due to changes in the development of the hippocampus (memory center) of the child's brain.
Epigenetic regulation of gene expression — As explained in a 2013 paper, "Dietary intake of methyl donors like choline influences the methylation of DNA and histones, thereby altering the epigenetic regulation of gene expression."
Fat transport and metabolism — Choline is needed to carry cholesterol from your liver; choline deficiency could result in excess fat and cholesterol buildup resulting in fatty liver disease.
Studies have linked higher choline intake to a range of benefits, including a decreased risk of death from heart disease,42 a 24% decreased risk for breast cancer,43 and the prevention of nonalcoholic fatty liver disease (NAFLD).
In fact, choline appears to be a key controlling factor in the development of fatty liver, as it enhances secretion of very low density lipoprotein (VLDL) particles in your liver, which in turn are required to safely transport fat out of your liver.47 Research has also discovered evidence of epigenetic mechanisms of choline, which also helps explain how choline helps maintain healthy liver function.
Are you getting enough choline to protect your health?
While a dietary reference intake value has not yet been established for choline, the Institute of Medicine set an "adequate daily intake" value of 550 milligrams per day for adult men and 425 mg for adult women for the prevention of liver damage.
Keep in mind, however, that requirements can vary widely, depending on your overall diet, age, ethnicity and genetic makeup. Pregnant and breastfeeding women, athletes and postmenopausal women typically need higher amounts, and eating a diet high in (otherwise healthy) saturated fats may also increase your choline requirement.52
The tolerable upper intake level for choline is 3.5 grams per day. Side effects of excessive choline include low blood pressure, sweating, diarrhea and a fishy body odor.
Eggs are a primary source of choline in the diet; with more than 100 mg of choline per egg yolk, they're an easy way to ensure sufficiency. Other healthy choline sources56 include organic grass fed beef organ meats (kidney and liver), wild-caught Alaskan salmon, organic pastured chicken or turkey. Supplementation, including with krill oil, is another option if you're concerned about getting enough choline from your diet.
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