Choline as a vital nutrient for human being:
Introduction:Choline is an essential nutrient for humans and many other animals. Choline occurs as a cation that forms various salts. To maintain health, it must be obtained from the diet as choline or as choline phospholipids, like phosphatidyl choline. Humans, as well as most other animal species, do make choline de novo; however, production is generally insufficient. Choline is often not classified as a vitamin, but as a nutrient with an amino acid–like metabolism. In most animals, choline phospholipids are necessary components in cell membranes, in the membranes of cell organelles, and in very low-density lipoproteins. Choline is required to produce acetylcholine a neurotransmitter and S-adenosylmethionine (SAM), a universal methyl (CH3) donor. Upon methylation SAM is transformed into homocysteine.Choline is required to make the phospholipids phosphatidylcholine, lysophosphatidylcholine, choline plasmalogen, and sphingomyelin—essential components for all membranes. It plays important roles in brain and memory development in the fetus and appears to decrease the risk of the development of neural tube defects.
Uses of Choline:
Choline chloride and choline bitartrate are used in dietary supplements. Bitartrate is used smore often due to its lower hygroscopicity. Certain choline salts are used to supplement chicken, turkey and some other animal feeds.Choline theophyllinate and choline salicylate are used as medicines.
The foods having high choline:
Choline and Healthful Diets
Although foods rich in choline—liver, egg yolks, and red meat—tend to be higher in saturated fat, choline can also be found in foods lower in saturated fat including salmon, cod, tilapia, chicken breast, and legumes.
Many vegetables, fruits, whole grains, and dairy products contain choline.
Fish, beef, poultry, eggs, and some beans and nuts are rich sources of choline.
You should not use choline if you have bipolar disorder. Women who are pregnant or breastfeeding should talk to their healthcare providers before taking any supplements. There are no known interactions between choline and any food or medicine.
The symptoms of Choline deficiency:
Choline Deficiency Symptoms & Signs are as follows:
low energy levels of fatigue.
memory loss.
cognitive decline.
learning disabilities.
muscle aches.
nerve damage.
mood changes or disorders.
Benifits of Choline:
(1) Choline is a nutrient that is found in many foods. Your brain and nervous system need it to regulate memory, mood, muscle control, and other functions. You also need choline to form the membranes that surround your body's cells.
(2) Impact of Choline on brain:
Choline is required to produce acetylcholine, a neurotransmitter that plays an important role in regulating memory, mood and intelligence.
(3) It's also needed for the process that synthesizes DNA, which is important for brain function and development.
(4)The deficiency of choline may cause cause hair loss.
Choline is required for hair growth. It's water soluble and related to other key nutrients like folate and B complex vitamins. Choline for hair growth includes numerous choline hair benefits along with other key health benefits. A lack of this macronutrient can contribute to dull hair, thinning hair, hair loss and baldness.
(5) Choline suppliment also helps in Alzheimer's disease and other memory problems, sports performance, and schizophrenia.
(6)The effect of choline on sleep:The results suggest that lower choline intake is associated with higher levels of sleepiness, or that higher choline intake is simply associated with more sleep, leading to less sleepiness.
(7)It protects against plaques:First, it lowers homocysteine levels which cause oxidative stress and damage to LDL cholesterol, leading to plaque formation.
(8)Choline also works to support a strong heart muscle with regular contractions, leading to a controlled and lower heart rate with less stress to the heart over time.
Vitamin Niacin also removes plaque from arteries:
Niacin, or Vitamin B3, is the best agent known to raise blood levels of HDL, which helps remove cholesterol deposits from the artery walls.
(9)In the large population based study, choline concentrations were negatively associated with anxiety symptoms but not with depression symptoms.
(20) It reduces the risk of non alcoholic fatty liver. A choline supplement can help ensure your body is getting enough choline. Choline is a vital nutrient that helps your liver and brain function correctly. A choline supplement may help reduce your risk of fatty liver disease.
Harmful effects of Choline:
(1)Too much choline act as a blood thinner:
(2) Consuming too much choline, a nutrient sold in over-the-counter dietary supplements, can boost the risk for blood clots, researchers warn. That's because bacteria in the intestines interact with choline to produce a compound that encourages platelets to clump together and form clots.
Findings from this new study shows that dietary choline in humans raises TMAO levels, which may directly alter platelet function, increasing thrombosis (blood clot) potential.
(3)Choline can clog arteries:
Powerful new evidence from the Cleveland Clinic confirms a link between choline, a nutrient naturally found in foods like red meat, egg yolks and dairy products, and the risk of dangerous blood clotting. .
Choline supplements:
People with low folate levels may need more choline.
These include Alzheimer's disease and other memory problems, sports performance, and schizophrenia.
The Institute of Medicine says that adult women need 425 mg of choline a day in their diets for good health, and more if they're pregnant (450 mg) or breastfeeding (550 mg.) Adult men need 550 mg a day.
One Capsule of choline should be taken before breakfast or lunch.
You can take choline daily orally:
Choline is likely safe for most people when taken in doses below 3.5 grams daily. Taking high doses of choline is possibly unsafe. Taking doses over 3.5 grams daily might cause side effects such as sweating, a fishy body odor, diarrhea, and vomiting.
The best form of choline:
Cognizin® is the best available choline source on the market . Cognizin® is superior-quality, patented Citicoline known for its safety, absorption and stability.
There are different brands of choline supplements available in Indian market.To list few of them are
(1)Now food's Choline and Inositol
(2)Trexgenics Extra Strength Choline Bitartrate 650 Mg Veg Capsules
(3)Health vit Choline hydrogen tartarate
(4)Nature's way Choline 500 mg
(5)Country life Choline tabs
Consult your physician and take the supplement as per his prescription.
Information compiled by Dr Bhairavsinh Raol
