Choline is a nutrient that supports many different functions of the body, including cell growth and metabolism.

What is choline?

Choline was recently discovered as a food substance, and it was included in 1998 among the essential nutrients that the body needs in certain quantities, and supplements may be prescribed in the event that not enough is obtained to meet the body’s needs from food, and choline is an organic compound, and it is not a vitamin or mineral, However, it is considered to be in the group of B-complex vitamins due to its similarity with this group.

Choline is an important component for the body to perform many vital functions, affecting liver function, brain development, muscle movement, the nervous system, and metabolism.

Choline function in the body

The following are the most important body functions in which choline plays a prominent role:

• Cell structure: The body needs it to make fats that support the building of the cell membrane.
• Fat transfer and metabolism: It is important for making the substance that transports cholesterol from the liver, and in the event that not enough of this compound is obtained, cholesterol and fats may accumulate on the liver.
• Metabolism: It helps in the metabolism of fats.
• DNA Genetic Material Synthesis: This compound, along with other vitamins such as vitamin B12, and folate, are important compounds for the manufacture of genetic material in the body.
• Nervous system health: This compound is important for the production of the neurotransmitter acetylcholine, which is an essential neurotransmitter with a prominent role in memory, muscle movement, heart rate regulation, breathing, and other functions.

choline benefits

The benefits of this nutritional element are numerous based on its importance to the various body functions mentioned in the previous paragraph, which results in the presence of benefits for each of the following:

Enhance memory and cognition functions

It is an important component of brain development, in one study of about 2,195 participants between the ages of 70 and 74, it was shown that those with higher levels of choline had better cognitive functions, and in another study conducted in 2019 demonstrated the effect of not having adequate amounts of choline. Vitamin C and zinc negatively affect memory in aging men.

Cardiovascular health protection

One of the sources explains that there is a study published in 2018, and conducted over a period of 9 years on 4000 people, indicating a decrease in the incidence of ischemic stroke.

Boost metabolism

Some research shows an important role for this nutrient in fat metabolism, and this is shown in a small study whose results were published in 2014, indicating lower levels of leptin – a hormone that controls body fat – and lower body mass index for the female group who exercise compared to others.

Reduces the risk of pregnancy complications

Based on what is mentioned in one of the sources, choline affects the development of the fetus, and affects the outcome of pregnancy in general. In 2013, a group of pregnant women was given choline supplements at a concentration of 480 mg, and another group was given a concentration of 930 mg per day, and a decrease in signs of preeclampsia was observed in those women who took higher doses.

Improve symptoms of cystic fibrosis

In one study published in 2018, supplements containing this ingredient improved lung function and reduced symptoms of fatty liver disease in 10 adult men with cystic fibrosis.

The daily dose of choline that the body needs

The amount that the body needs on a daily basis depends on age and gender, and the following are the percentages mentioned in the sources:

• Infants under 6 months of age: 125 mg.
• Infants 7 to 12 months of age: 150 mg.
• Children 1 to 3 years of age: 200 mg.
• Children 4-8 years old: 250 mg.
• Children 9-13 years: 375 mg.
• Adolescents between 14 to 18 years: 550 mg for males, 400 mg for females.
• Adults after age 19: For men, 550 mg, for women, 425 mg.
• Pregnant women: 450 mg, and lactating women: 550 mg.

The effects of low choline levels

Some people who do not get enough amounts of what the body needs from this element from food may suffer from Symptoms of choline deficiencyHowever, it quickly disappears once the necessary quantities are obtained, but in the event of a severe and severe deficiency in choline levels, the following may result:

• heart problems;
• Liver problems such as non-alcoholic fatty liver disease.
• Diseases and neurological problems such as Alzheimer’s disease and dementia.
• muscle damage;
• Pregnancy complications such as preeclampsia, low birth weight, or premature birth.

The people most at risk of developing a choline deficiency include:

• Athletes, especially those in sports that require high endurance.
• who drink excessively.
• Postmenopausal women.
• pregnant women.

Choline food sources

This element can be obtained from different food sources that we eat in our daily lives, as follows:

• Protein: You can find choline in eggs, meat, chicken, and soybeans.
• Vegetables: Potatoes, broccoli, and mushrooms.
• Whole grains like rice, quinoa, and brown bread.
• Cereals and nuts.

Babies get what their bodies need of this element through breastfeeding.

People who need to take a choline supplement

There is no need to worry about consuming the right amounts of this element daily, but it is recommended that you consult a nutritionist if you are one of the following:

• who follow a vegetarian diet.
• pregnant women.
• Those with certain genetic diseases.
• Who get the nutrients the body needs through intravenous injections.

Consult your doctor and dietitian if you need to take supplements. Choline supplements can be obtained in Egypt or Saudi Arabia through pharmacies.

Disadvantages of excess choline

Excessive doses of the supplement can also lead to many potential health problems, such as:

• Reduction of Blood pressure.
• sweating;
• vomiting;
• Excessive salivation.
• cause liver.
• Bad odor on the body.

In the end, eating meals with integrated nutrients in moderation prevents the problems of deficiency or high levels of various nutrients.