Presentation
Choline is an essential nutrient for the body.
Originally classified as a B vitamin, specifically as B4, it is now a betaine.
Its chemical definition is that of an amino alcohol.
It occurs in the body both endogenously and exogenously. This means that it is partly produced by the body, but also requires an external contribution.
In the body, it is synthesised by the liver from glycine.
This amino acid then becomes serine, ethanolamine, phosphatidylethanolamine and finally phosphatidylcholine and choline.
In exogenous form, it is ingested with food.
It is present in free form or in the form of phosphatidylcholine (sometimes called lecithin).
The role of choline in the body
Recognised as an essential nutrient by the National Academy of Sciences (NAS), choline supports the proper functioning of the heart and liver, as well as the proper production of neurotransmitters and membrane phospholipids.
A protector of the liver and heart
As far as the heart or cardiovascular system is concerned, choline is essential for regulating homocysteine levels in the blood.
A very high level of homocysteine in the blood is associated with an increased risk of cardiovascular disease.
As for the liver system, it prevents the abnormal assimilation of fat and cholesterol in the liver.
It also supports its detoxification process.
It also prevents the accumulation of fat in harmful areas such as the abdomen, where it increases health risks such as the risk of diabetes.
A neurotransmitter precursor
As its name suggests, choline is the precursor of acetylcholine, a neurotransmitter with many effects.
Acetylcholine acts on the central nervous system.
This neurotransmitter is involved in cognitive development.
It also acts at the level of the autonomic nervous system, where it regulates muscle activity and coordination.
A precursor of membrane phospholipids
Choline is also the precursor of phosphatidylcholine, the main membrane phospholipid.
This molecule is found in every cell in the body.
Synthesised in the liver, phosphatidylcholine is also found in bile and is involved in the emulsification of fats.
It therefore plays a central role in the constitution and functioning of the body.
Formulation in supplements
In dietary supplements, choline is formulated in a wide variety of ways.
Commonly used formulations are:
- Cytidine diphosphate choline (CDP)
- Bitartrate
- Salicylate
- Chloride
Body needs
According to the National Academy of Sciences (NAS), the body's requirements for choline are as follows
- 14-18 year old females: 400 mg
- 14-18 year old males: 550 mg
- Adult women: 425 mg
- Adult men: 550 mg
- Pregnant women: 450 mg
- Nursing women: 550 mg
The upper limit is set at 3.5 g.
However, this dose cannot be achieved with normal food intake.
Deficiencies and dangers
According to the National Health and Nutrition Examination Survey (2003-2004), more than 90% of the population has intakes below the recommended levels.
This chronic choline deficiency in the population may pose a health risk.
In fact, health authorities note that a deficiency may be responsible for
- Increased risk of liver cancer
- Impaired nerve function
- Disruption of carnitine metabolism
- Learning and memory problems
- Infertility
- Reduced red blood cell production
- Interrupted foetal development
Synergy with B vitamins
Although it is no longer called vitamin B4, choline works synergistically with the other vitamins in this group.
This is particularly the case with vitamins B6, B9 and B12, with which it works to protect the cardiovascular system, the proper functioning of the nervous system and the development of the foetus.
Properties and virtues
- Improved cognitive function
- Muscle cell preservation
- Prevention of liver disease
The different forms
Choline is available as capsules, tablets and powder.
Choline is an amino alcohol, so it cannot be certified organic.
Dosage
There is currently no consensus on a specific dosage.
However, it seems that 3.5 grams per day is a maximum dosage, combining both food and supplement intake.
Precautions for use
As with all dietary supplements, certain precautions must be taken when using them. However, choline does not pose a significant risk.
Due to the lack of studies proving its safety, choline is not recommended for children under 12, pregnant or breastfeeding women.
Medical advice is required.
Contraindications
At present, choline has no contraindications.
Side effects
Choline has no significant side effects.
However, cases of nausea, mild gastrointestinal upset and dizziness have been reported.
If you experience any unpleasant symptoms, contact your doctor to adjust the dose.
Interactions
No interactions have been reported to date.
However, because of the nutrient's effects on the liver and cholesterol, it is advisable to seek medical advice before combining it with the use of statins.
Food sources
Although "meat" products are the richest in choline, choline is found in many common foods.
Food - Amount - Choline content
- Beef liver - 100 g = 420 mg
- Eggs - 2 units = 250 mg
- Wheat germ - 100 g = 150 mg
- Soya beans - 100g = 120mg
- Pork - 100g = 100mg
- Salmon - 100g = 70 to 100mg
- Broccoli - 100g = 40mg
- Walnuts - 100g = 40mg
- Whole milk - 100g = 30mg