Choline what is it good for

Soy lecithin is added to many processed, packaged foods because it helps to bind foods and acts like an emulsifier, preserving the texture of foods and making them more shelf-stable. Although soy lecithin is considered safe by the FDA, at times it can result in negative reactions including nausea, bloating, constipation, rashes on the skin, abdominal pain and other digestive problems. I have some other issues with soy lecithin in general, including that it contains isoflavones that have estrogenic effects on the body and that the majority of soy on the market today is genetically modified.

On the other hand, there are potential health benefits of soy lecithin, including its ability to help lower cholesterol, improve cognitive function, relieve menopause symptoms and help the body deal with stress. As you can see, there are plenty of other sources of choline that offer many more health benefits without the risks, including wild salmon, cage-free eggs and even certain vegetables, so why not obtain most of your choline from these foods?

Choline helps the body to absorb fat, and fats are then used to create cell membranes and structures. Without enough choline in the body, our cells cannot properly withhold their structure and signal messages to other parts of the body. Choline is needed to create DNA that is responsible for building out entire body structure.

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.

One of the main benefits of choline is that it is used by the body in a variety of ways that are crucial for nerve functioning, including aiding in nerve signaling and maintaining the membranes of brain cells. Choline also helps form tissue within the nervous system that plays a part in brain development and growth.

Choline acts like a precursor to certain important neurotransmitters, including acetylcholine, which is used in healthy nerve and muscle function. Neurotransmitters are chemical symptoms of communication used throughout the body constantly to relay information from system to system.

The neurotransmitter acetylcholine specifically plays a part in memory and learning, so a choline deficiency can result in poor concentration, poor memory, mood changes and other cognitive impairments, especially as someone ages. Acetylcholine is formed when an acetate molecule combines with a choline molecule, so without enough choline present in the body, this molecule cannot be properly produced and brain function can suffer.

Choline is needed to properly transport fat from the liver to cells throughout the body. A benefit of choline is cleansing the liver because choline is partially responsible for keeping the liver clear from fat build-up that can accumulate and cause harm.

Choline plays a part in transporting both cholesterol and triglycerides, two forms of important fats, from the liver to other parts of the body where they are needed.

In people who have low levels of choline present within their body, some studies have found that they are more at risk for experiencing liver damage and even liver failure. Another one of the benefits of choline is its ability to keep your mind mentally sharp as you age. As we age, our brain becomes less elastic.

Choline does an important job of maintaining brain elasticity by working to maintain levels of acetylcholine, which naturally declines into old age.

Choline helps to improve mental energy, focus and concentration, which are all important for physical activity and athletic performance. Choline may also be helpful in improving energy levels, your mood, sleep cycles and recovery time following strenuous activity. Additionally, choline is used in muscle nerve functioning and may be useful in preventing fatigue and muscle aches or pains following exercise. Every time a muscle moves within the body, choline is needed to activate the neurotransmitter acetylcholine, which sends chemical signals to muscles and makes them mobile.

Choline and folate assist in the conversion of homocysteine, which prevents the body from accumulating too much fat and may be beneficial in cutting down on the risk of having a heart attack or stroke. Choline belongs in a pregnancy diet. Pregnant women need even more choline than anyone else because choline is rapidly used by fetuses while their brains, cell structures and nerve channels are forming.

Some studies even show that when a fetus obtains more choline, they have a better chance of later having healthy, sharp brain functioning and a lower risk of brain abnormalities. Choline is also important during pregnancy because of its relationship with folate. Choline, folate and B vitamins all work together to keep levels of one another in check. Heart Choline is instrumental in supporting the nerve impulse systems that promote a strong heart muscle and regular heartbeat.

Choline helps to keep your heart and blood vessels healthy, in part by helping to reduce blood pressure. It also has an important role in regulating homocysteine levels in the heart which, if rise too high, can have negative effects on your heart.

Pregnancy The importance of ensuring adequate choline intake during pregnancy is increasingly recognized. According to a study , supplementing the maternal diet with additional choline has been shown to improve offspring cognition, neurodevelopment and placental functioning, as well as protecting against neural and metabolic insults.

Key takeaway: Choline is crucially important for a healthy brain and strong memory. It helps keep your heart in check, may help prevent fatty liver disease and may even help you perform at your peak during exercise. Read more: Why is choline an important nutrient for human health? Although the body produces a small amount of choline on its own, we need to obtain the rest from our diets in order to help us meet optimal levels and maintain good health.

Nine in 10 Americans are not consuming enough choline to ensure optimal health, according to a study published in the Journal of the American College of Nutrition.

Studies show that the European population is not consuming enough choline either. These days, both Americans and Europeans are eating less foods that offer the richest sources of choline — liver, eggs, and a variety of meats.

The adequate daily intake level for choline has been set at mg. However, actual daily intakes are considerably lower: mg. In other words, a mg gap. Choline, along with the B vitamin folate , helps to lower blood levels of homocysteine by converting it to methionine. High homocysteine levels are a risk factor for CVD. Choline may also help to reduce blood pressure and stroke. In a study of almost 4, African-American participants followed for 9 years, higher choline intakes were associated with a lower risk of ischemic strokes.

But choline may also act negatively toward the heart. Furthermore, having diabetes heightened that risk. It is believed that circulating TMAO may promote atherosclerosis by preventing the removal of cholesterol in the liver. However, it was noted that TMAO blood levels were not measured in this study, only choline from foods reported in diet questionnaires.

Other earlier, large epidemiological studies found the contrary, with no association of high choline intakes with a higher risk of cardiovascular diseases, though these studies also did not specifically measure TMAO blood levels.

There appears to be an association with diets high in choline-rich foods and cardiovascular disease, but the reasons for this link need further study. In three large cohorts of men and women, higher intakes of phosphatidylcholine were associated with an increased risk of type 2 diabetes mellitus T2DM. The exact mechanism of this association is unclear and warrants further research. There is a link between choline deficiency and liver disease. Phosphatidylcholine carries fats away from the liver, so a choline deficiency can cause the liver to store too much fat.

This increases the risk for nonalcoholic fatty liver disease NAFLD , which may then progress to cirrhosis an inflammation of liver cells, followed by thickening and hardening of liver tissue , liver cancer, or liver failure. This ultimately interferes with normal liver function. Changes in the metabolism of choline or phosphatidylcholine can also negatively impact certain biochemical pathways that lead to NAFLD. Although a choline deficiency can lead to liver dysfunction, it is not yet clear if dietary choline or choline supplementation can treat NAFLD.

Choline is associated with brain health because it is converted into acetylcholine, which plays a role in memory and thinking. Choline is found in a variety of foods. The richest sources are meat, fish, poultry, dairy, and eggs.

Most Americans eat less than the AI for choline but a deficiency is very rare in healthy persons, as the body can make some choline on its own. Also, the amount of dietary choline an individual needs can vary widely and depends on various factors.

For example, premenopausal women may have lower requirements for dietary choline because higher estrogen levels stimulate the creation of choline in the body. A higher choline requirement may be needed in persons who have a genetic variation that interferes with the normal metabolism of choline.