Choline is a nutrient that is essential for the proper functioning of the human body. It is a water-soluble vitamin-like substance that was first discovered in 1862 by Adolph Strecker.

In 1998, choline was officially recognized as an essential nutrient by the Institute of Medicine.

What is Choline?

Choline is a nutrient that is similar to the B vitamins. It is used by the body to make acetylcholine, a neurotransmitter that is important for memory, mood, muscle control, and other functions.

Choline is also converted into betaine, which helps the body produce energy and helps to protect the cells from damage.

Health Benefits of Choline

Choline has several health benefits, including:.

Improvement in memory and cognition
Prevention of neural tube defects during pregnancy
Protection against liver disease
Reduced risk of heart disease

Food Sources of Choline

Choline is found in a variety of foods, including:.

Eggs
Beef liver
Salmon
Chicken breast
Brussels sprouts
Broccoli
Quinoa

Choline Deficiency

Choline deficiency is rare, but it can occur in people who consume a diet low in choline. Symptoms of choline deficiency include:.

Fatty liver
Muscle damage
Memory loss
Nerve damage

Choline Supplements

Choline supplements are available in various forms, including choline bitartrate, CDP-choline, and alpha-GPC. These supplements are used to improve memory, brain function, and the overall health of the nervous system.

Choline and Pregnancy

Choline is particularly important for pregnant women because it is necessary for the proper development of the fetus’s brain and nervous system. The recommended daily intake of choline for pregnant women is 450 milligrams per day.

Choline and Athletes

Choline can also be beneficial for athletes, as it helps to reduce inflammation and protect against muscle damage. It may also help to improve endurance and reduce fatigue during exercise.

Choline and Mental Health

Choline has been shown to have a positive effect on mental health. It may help to reduce the symptoms of depression, anxiety, and bipolar disorder.

Choline and Heart Health

Choline is important for heart health because it helps to reduce levels of homocysteine in the blood. Homocysteine is an amino acid that can damage the arteries and increase the risk of heart disease.

Choline Summary

Choline is a vital nutrient that is necessary for the proper functioning of the human body. It is found in a variety of foods and can also be taken as a supplement. Choline plays a critical role in brain function, nerve function, and heart health.

It is particularly important for pregnant women, athletes, and those with mental health issues.