Choline

Other Names: Bitartre de Choline, Chlorure de Choline, Choline Bitartrate, Choline Chloride, Choline Citrate, Citrate de Choline, Colina, Facteur Lipotropique, Hydroxyde de Triméthylammonium (bêta-hydroxyéthyl), Intrachol, L-Choline, Lipotropic Factor, Methylated Phosphatidylethanolamine, Trimethylethanolamine, Triméthyléthanolamine, (beta-hydroxyethyl) Trimethylammonium hydroxide.
Although choline is not by strict definition a vitamin, it is an essential nutrient. Despite the fact that humans can synthesize it in small amounts, choline must be consumed in the diet to maintain health. The majority of the body's choline is found in specialized fat molecules known as phospholipids, the most common of which is called phosphatidylcholine. Choline is similar to a B vitamin and an essential nutrient. It plays an important role in a number of biological processes, including fat and cholesterol transport, energy metabolism, and cell and nerve signaling. In addition, choline is needed to produce acetylcholine (a brain chemical involved in memory and muscle control). The body produces small amounts of choline, but choline must also be included in your diet in order to maintain health. Choline is similar to a B vitamin. It is used in many chemical reactions in the body. Choline seems to be an important in the nervous system.
See also :

• lecithin
• Alpha-GPC
• Inositol

Special Precautions of Choline

• When taken in high doses, choline can cause certain side effects (including nausea and loss of appetite). A high intake of choline may also lead to increased body temperature.
• Pregnancy and breast-feeding: Choline is LIKELY SAFE when taken by mouth and used appropriately. Doses up to 3 grams daily for pregnant and breast-feeding women up to 18 years of age, and 3.5 grams daily for women 19 years and older are not likely to cause unwanted side effects. There isn’t enough information available about the safety of choline used in higher doses in pregnant or lactating women. It’s best to stick to recommended doses.
• There is some concern that increasing dietary choline intake might increase the risk of cancer of the colon, rectum and prostate. One study found that women eating a diet that contains a lot of choline have an increased the risk of colon cancer. And cosumption of eggs (rich in choline) has been associated with faster progression of prostate cancer.

Health Benefits and Uses of Choline are

• Choline is an essential nutrient for promoting health in the liver.
• Cholesterol : When working in combination with inositol, it can break down your extra fat or cholesterol. In the process, it helps keep cholesterol from attaching itself to the walls of arteries and blood vessels.
• In asthma, choline might help decrease swelling and inflammation.
• Memory : Studies show that choline is needed for the normal development of the brain and for memory enhancement. In a 2010 report in the Journal of the American Dietetic Association, for example, the author stated that increased consumption of choline-rich foods may be essential for women during pregnancy in order to ensure normal brain development in the fetus. What's more, animal-based research indicates that adequate choline intake in the first years of life can lead to lifelong memory enhancement.
• Heart Health : Preliminary research suggests that choline may enhance heart health. For instance, a 2005 study in the American Journal of Clinical Nutrition found that choline deficiency may lead to increased levels of homocysteine (an amino acid linked to heart disease).
• Liver Health : Not getting enough choline may harm your liver, according to a 2007 study in the American Journal of Clinical Nutrition. For the study, 57 adults were fed a diet containing 550 mg of choline daily for 10 days. Next, the study members were fed a diet containing less than 50 mg of choline daily for up to 42 days. Study results revealed that, when deprived of dietary choline, 77 percent of men, 80 percent of postmenopausal women and 44 percent of premenopausal women developed fatty liver or muscle damage. Also used for liver disease caused by exclusive feeding by vein (parenteral nutrition).
• Asthma. Taking choline seems to lessen symptoms and the number of days that asthma is a problem for some people. It also seems to reduce the need to use bronchodilators. There is some evidence that higher doses of choline (3 grams daily) might be more effective than lower doses (1.5 grams daily).
• Preventing neural tube defects, when taken by a mother around the time of conception. Some research indicates that women who get a lot of choline from their diet around the time of conception have a lower risk of having babies with a neural tube defect, compared to women with lower intake.
• Treat cancer
• Ease spasms
• Control the symptoms of Tourette's syndrome
• Control the symptoms of Huntington's disease
• lipotropic properties, which means that it is able to break down fat to use as energy. By promoting fat-burning, choline helps the liver eliminate trapped fat deposits. No more fatty liver or excess fat in the blood.
• A brain condition called cerebellar ataxia.
• Alzheimer's disease.
• Delaying fatigue in endurance sports.

Signs of Choline Deficiency

Choline deficiency may produce a number of symptoms, including:

• fatigue
• insomnia
• memory problems
• In cases of severe choline deficiency, people may experience liver dysfunction, infertility, high blood pressure and hardening of the arteries (a condition called atherosclerosis). *Choline deficiency may also increase your risk for heart disease.

Food Sources of Choline

Choline is similar to the B vitamins. It can be made in the liver. It is also found in foods such as liver, muscle meats, fish, nuts, beans, peas, spinach, wheat germ, and eggs. To increase your choline intake, include these foods in your diet:

• wheat germ (172 mg choline per cup)
• eggs (126 mg choline per large egg)
• Atlantic cod (71 mg choline per 3 ounces)
• brussel sprouts (63 mg choline per cup)
• broccoli (62 mg choline per cup)
• salmon (56 mg choline per 3 ounces)
• skim milk (38 mg choline per 8 ounces)
• Choline Supplements

Choline chloride and choline bitartrate (two types of choline salts) are available in supplement form. Although phosphatidylcholine supplements and lecithin supplements also provide choline, these tend to contain small amounts of the nutrient.

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