Choline

Choline is an amino-acids which serves as a precursor for the neurotransmitter acetylcholine, necessary for the synthesis of phospholipids and an essential part of phosphatidylcholine.

• Its a sort of multi-functional essential nutrient (vitamin-like compound similar to B-complex Vitamins) which our body needs it in order to keep us healthy and benefits the nervous and cardiovascular-system, but also plays a huge role in liver health.
• Other Common Names – Vitamin J : It was called Vitamin J, when it was 1st discovered.

Choline Facts 1

• Choline is a water-soluble vitamin-like essential macronutrient that is related the B-complex vitamin family (especially Folate) and very important for Liver function, normal brain development, nerve function, muscle movement, supporting Energy levels and maintaining a healthy Metabolism.

• The term refers to the class of quaternary ammonium salts containing the N,N,N-trimethylethanolammonium cation (X- on the right denotes an undefined counteranion).

• The cation appears in the head groups of fat-soluble phospholipids (phosphatidylcholine and sphingomyelin) that are abundant and vital in cell membranes.

• Its the precursor for the neurotransmitter acetylcholine, which is involved in many functions including memory and muscle control.

Choline Facts 2

• The fat-soluble phospholipids (phosphatidylcholine and sphingomyelin) and the water-soluble compounds (phosphocholine, glycerolphosphocholine, and free choline) are the most common sources in foods.

• When Choline-containing compounds are ingested, pancreatic and mucosal enzymes liberate free choline from about half of the fat-soluble forms and some water-soluble forms.

• Water-soluble compounds (phosphocholine, glycerolphosphocholine, and free choline) are absorbed in the small intestine, enter the portal circulation, and are stored in The Liver, where they are subsequently phosphorylated and distributed throughout the body to make cell membranes.

• Fat-soluble phospholipids (phosphatidylcholine and sphingomyelin) are absorbed intact, incorporated into chylomicrons, and secreted into the Lymphatic circulation, where they are distributed to tissues and other organs (such as the brain and placenta).

• Hyperhomocysteinemia (a high homocysteine levels condition).
• Expecting mothers suffering from its deficiency risk having elevated homocysteine levels which might put them at risk for miscarriage, premature birth, low birth weight and newborns with neural tube defects.
• Contribute to the onset of progressive cognitive decline and degenerative neurological disorders.
• Lipids (fats and cholesterol) to accumulation and ultimately lead to fatty liver and liver damage.
• Elevated levels of certain Liver enzymes.
• Low Energy levels of fatigue
• Memory loss
• Cognitive decline
• Learning disabilities
• Muscle aches
• Nerve damage
• Mood swings

Daily Recommended Amount:

• Infant/Babies (6 months): 125 mg
• Children (1/2-1yr): 150 mg
• Children (1-3yrs): 200 mg
• Children (4-8yrs): 250 mg
• Teenagers (9-13yrs): 375 mg
• Girls (14-18yrs): 400 mg
• Boys (14-18yrs): 550 mg
• Women (19+): 425 mg
• Men (19+): 550 mg
• Pregnant Women: 450 mg
• Breastfeeding Women: 550 mg

Note:

* Its status is not routinely measured in healthy people.

* Its concentration in plasma ranges from 7-20 mcmol/L (in healthy adults) and 7–9.3 mcmol/L (in fasting adults), but the levels do not decline below 50% of normal, even in individuals who have not eaten for more than a week.

* Its a key component of lecithin (phosphatidylcholine), which is a fat-like substance (a compound that makes up the structural component of fat) found in our cells and different types of foods that naturally contain certain fats.

* The body can produce very little amounts of it in The Liver (as phosphatidylcholine) through endogenous synthesis, but it is not sufficient to generate any visible health effect, hence humans must obtain some it from the diet.

* Pre-menopausal women (because estrogen induces the gene that catalyzes the biosynthesis of Choline) might need less of it from the diet than children or other adults.

* When a diet is deficient of Folate (a B-Vitamin and a methyl donor), then Choline becomes the primary methyl donor hence a need to increase it dietary intake.

Health Benefits of Choline

Breastfeeding

• It plays a major part in a newborn’s growth and proper development, thus naturally found in breast Milk.

Foods & Breastfeeding

Cardiovascular System

• It may encourage recovery in Stroke survivors as it appears to improve cognitive functions following Stroke as it contributes to reducing cardiovascular disease risks.

• It forms betaine (a metabolite in the body) which helps in lowering levels of homocysteine (an Amino Acids responsible for many cardiovascular diseases and a risk factor for heart disease). It participates as a methyl donor in the conversion of homocysteine to Methionine.

• Choline and Folate may help to maintain heart health by assisting in the conversion of homocysteine, thus preventing the body from accumulating too much fat and cutting down on the risk of having a heart attack or Stroke.

Note:

* Homocysteine is an Amino Acids that enters the body from Protein sources (especially meat).

* High levels of homocysteine have been correlated with development of heart and blood vessel diseases.

• Taking Citicholine or CDP-Choline (cytidine and choline compound) supplements may help repair damaged cell membranes in Stroke sufferers, potentially contributing to better recovery following Stroke and a lower degree of disability.

Note:

* However, considering the complexity of Stroke in general, Choline supplementation may be more efficient when combined with other therapies (Cytidine 5-Diphosphocholine [CDP-Choline]) in Stroke and Other Central Nervous System Disorders).

Foods & Cardiovascular System

Immune System

• Its needed to create DNA that is responsible for building out entire body structure.

• It prevents the natural inflammatory responses (has Anti-Inflammatory properties), when it protects nerve cells from oxidative damage.

• Its an essential nutrient that must be consumed in the diet to maintain good health, cardiovascular, brain function and for the health of your cell membranes.

Foods & Immune System

Infant

• Its very important for supporting brain elasticity and neuron plasticity (the brain’s ability to build new neuron connections) for children’s growth and development.

• It can help prevent learning disabilities (such as ADHD, remembering, logical thinking and concentration abilities) as it needed for forming new brain synapses (connections between neurons), which is the chemical reaction needed for memories to actually form in the brain, thus helping with information retention, verbal abilities, creative thinking, mathematical skills, social cues, and more.

Foods & Infant

The Liver

• It appears to have a beneficial action on Liver function and promotes Liver health as it also helps in the formation of required amount of bad (LDL) Cholesterol within The Liver (a certain level is still needed for healthy functioning).

• Our Liver is made to process two Lipids (fats and Cholesterol) into very low density lipoproteins and send them into the bloodstream for various purposes, thus partially responsible for cleansing The Liver from fat build-up that can accumulate and cause harm.

• It actually helps prevent the accumulation of Cholesterol and fat in The Liver as it mediates the process of turning fats and Cholesterol into very low density lipoproteins, and also helps The Liver excrete them into the bloodstream.

Foods & The Liver

Metabolism

• It helps in the body’s absorption of fat and the process of methylation, which is then used in the formation of DNA and cells structures, nerve signaling, and for detoxification.

Note:

* Choline and Folate are known to be key nutrients involved in the methyl group processes, which the body uses to form genetic Material that helps build every system within the body.

Foods & Metabolism

Musculoskeletal System

• Plant and animal cells need phosphatidylcholine and sphingomyelin (It’s major phospholipids vital for cell membranes) to make fats that support the structural integrity of cell membranes.

• Its useful in muscle nerve functioning, preventing fatigue and muscle pains following exercise, thus helps with exercise performance and muscle function.

Foods & Musculoskeletal System

Pregnancy

• It supports foetus brain’s structure, cell structures and nerve channels development and formation, thus lowering the risk of brain abnormalities (neural tube defects) and developmental problems. It prevent neural tube defects and has a surprising impact on brain development which may prove just as important as Folate (Folic Acid or Vitamin B9) in helping to prevent neural tube defects in newborns because of its cardiovascular implications.

• Choline (one of the methyl donors in the body) is important during Pregnancy in helping to fill in and carry out body functions where Folate (a vital nutrient needed for fetal development) is needed but deficient.

Note:

* Neuron synapses are very rapidly being formed in the brain of fetuses and Infants, thus plays a major role in helping to build the foundation of the brain’s structure.

* Research points to its vital importance in preventing neural tube defects in newborns as well as delaying cognitive decline in the Elderly.

Foods & Pregnancy

The Brain & Nervous System

• It acts as a precursor to certain important neurotransmitters such as acetylcholine (an important neurotransmitter for memory, mood, muscle control, and other brain and Nervous System functions), which similarly helps with nerves communication, muscles movement, and acts as an Anti-Aging neurotransmitter.

Note:

* Neurotransmitters are chemical symptoms of communication used throughout the body constantly to relay information from system to system.

* Acetylcholine (a neurotransmitters) is formed when an acetate molecule combines with a Choline molecule and specifically plays a part in memory and learning, thus deficiency can result in poor concentration, poor memory, mood changes and other cognitive impairments.

* Acetylcholine is a neurotransmitter that modifies the way in which our brain processes information (a function involved in memory stimulation) and helps nerves activate muscles in our body.

• Its vitally important for healthy brain and mental functions as it improves cognitive and memory functions, helps form brain development and growth tissue within the Nervous System that plays a part in nerves signaling capacity improvement, support Nervous System structural integrity, and protect vital neuronal membranes.

Note:

* Choline also plays important roles in modulating gene expression, cell membrane signaling, Lipid transport and Metabolism, and early brain development

• It helps to improve mental Energy, focus and concentration, which are all important for physical activity.

• Its also a precursor for phosphatidylcholines (a group of Lipids/fats that help make up cell membranes) and its presence at the level of the Nervous System is thought to help protect nerve cells from oxidative damage that leads to tissue damage, cell death and, eventually, degenerative neurological conditions.

• It support brain function and prevent or delay Nervous System degeneration in the form of memory loss or motor problems occurring particularly in neurodegenerative disorders such as Alzheimer’s Disease?s and Parkinson’s?s disease. It improves memory for Alzheimer’s Disease?s and Parkinson’s?s patients and is evolutionary for the Elderly as it exerts a protective action on nerve cells.

Note:

* Its a precursor for acetylcholine, thus important for the synthesis of acetylcholine (one of the major neuro-transmitters in the body critical for memory and thought).

* It assists in maintaining brain elasticity as we age by working to maintain levels of acetylcholine. Low levels of acetylcholine may lead to cognitive decline, including Alzheimer’s Disease and senile Dementia.

Foods & Nervous System