Choline, the vitamin B complex
Choline | B-Complex Vitamin | for Fat Metabolism & Memory Storage | B vitamin Series
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What does choline do in our bodies?
Choline is a vitamin-like substance and a constituent of cell membranes. The brain and nervous system require choline to regulate memory, mood, muscle control, and other brain and nervous system functions.
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Choline is also essential in modulating gene expression and cell membrane signaling. In addition, choline works with folate during pregnancy to develop a baby's nerve and brain system.
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Choline also helps support the structural integrity of neurons. Choline helps make acetylcholine. Acetylcholine is a neurotransmitter that helps muscles contract and plays a role in brain thinking and memory functions.
Choline is essential in the metabolism of fat. Choline plays important roles in lipid transport and metabolism. Choline also plays a role in liver function. Choline is vital for transporting lipids from the liver.
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Humans can make a small amount of choline in the liver, but the amount the body naturally synthesizes is insufficient to meet human needs. Therefore, most choline in our bodies must be obtained from our food.
Where is choline primarily found in foods?
Choline is a natural food component found in a variety of foods, including the following:
Meat, animal organ meat, poultry, fish, eggs, dairy products, and potatoes.
Cruciferous vegetables such as Brussels sprouts and broccoli.
Whole grains, nuts and seeds, beans, and peas.
Top Food sources of choline:
Beef and beef liver
Eggs
Soybeans
Chicken breast
Fish
Potatoes
Wheat germ
Kidney beans
Quinoa
Milk and yogurt
Brussels sprouts
Broccoli
Mushrooms
Recommended Amounts
The average daily recommended intake level of the nutrient is also called AI.
The recommended amounts of choline are given in AI in units of milligrams daily.
The average daily recommended amounts for people aged nineteen and older are 550 milligrams daily for men and 425 milligrams for women.
The AI for teen boys 14-18 years old is 550 milligrams daily, and the AI for teen girls 14-18 years old is 400 milligrams daily.
The AI for pregnant teens and women, 14 to 50 years old, is 450 milligrams daily, and the AI for breastfeeding teens and women, 14 to 50 years old, is 550 milligrams daily.
Health risks from excessive choline: The tolerable upper intake lever (UL) of choline is 3 grams for ages 14 to 18; for ages 19 and older, UL is 3.5 grams. The UL for teens aged 14 to 18 years old in pregnancy and lactation is 3 grams, and the UL for women 19 years old and older in pregnancy and lactation is 3.5 grams.
The ULs were established for choline from food and supplements. The ULs apply to healthy children and adults but not those taking high choline doses under medical supervision.
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Definitions:
Adequate Intake (AI): Intake at this level is assumed to ensure nutritional adequacy; established when evidence is insufficient to develop an RDA.
Tolerable Upper Intake Level (UL): Maximum daily intake unlikely to cause adverse health effects.
Choline and Healthful Diets
Our nutritional needs should be met primarily through foods because foods provide various nutrients and other healthy components. Foods contain vitamins, minerals, dietary fiber, and other nutrients that are beneficial for our health. In some situations and cases, fortified foods and dietary supplements are helpful when it is impossible to meet the needs for one or more nutrients.
A healthy dietary pattern was described by “The Dietary Guidelines for Americans” as one that:
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Includes a variety of vegetables; fruits; grains, and whole grains; milk, yogurt, cheese; and oils. Choline is widely contained in many vegetables, fruits, whole grains, and dairy products.
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Includes various protein foods, such as lean meats; poultry; eggs; seafood; beans, peas, lentils; nuts and seeds; and soy products. Beef liver is rich in choline. Beef, fish, eggs, and some beans and nuts are good sources of choline.
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Limits foods and beverages higher in added sugars, saturated fat, and sodium.
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Limits alcoholic beverages.
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Stays within your daily calorie needs.
References:
https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/, updated on November 30, 2022
Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes: Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. Washington, DC: National Academy Press; 1998.
Dietary Reference Intakes: The Essential Guide to Nutrient Requirements (2006) ISBN 978-0-309-10091-5 | DOI 10.17226/11537
Bailey LB, Caudill MA. Folate. In: Erdman JW, Macdonald IA, Zeisel SH, eds. Present Knowledge in Nutrition. 10th ed. Washington, DC: Wiley-Blackwell; 2012:321-42.
Carmel R. Folic acid. In: Shils M, Shike M, Ross A, Caballero B, Cousins RJ, eds. Modern Nutrition in Health and Disease. 11th ed. Baltimore, MD: Lippincott Williams & Wilkins; 2005:470-81.
https://www.dietaryguidelines.gov/
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