Choline is an essential vitamin-like nutrient that is useful for helping the body to maintain optimal health. Only recently has this vital nutrient gained attention for its role in supporting healthy liver function, prenatal development, brain and heart health and athletic performance and recovery. As a matter of fact Choline is the most recent nutrient to receive an RDI (reference daily intake) from the FDA. Choline was classified as an essential nutrient in 1998 by the Institute of Medicine. This important nutrient is not as readily available through our foods as originally thought and approximately 90% of all Americans are not meeting IOM’s (Institue of Medicine) recommended daily intakes of 425 mg for adult women and 550 mg for adult men.
Choline helps cleanse the liver of fats that can accumulate in this organ. This in turn helps maintain normal liver function. This is important since today almost 40% of the population now has NAFLD (non-alcoholic fatty liver disease). Growing obesity levels is a key factor in the rise of this disease. Without adequate levels of Choline fat transport out of the liver slows down and fat accumulates in the liver causing damage. In healthy adults deprived of Choline for 42 days between 77% and 80% developed signs of liver dysfunction according to one study. This damage did reverse itself once the participants were given a high-choline diet.
Choline, an essential building block of cells, is needed in larger quantities during pregnancy. Pregnant women use twice the recommended levels of Choline, however only about 10% of pregnant women meet these higher levels. Growing evidence link Choline, like folic acid, to the prevention of neural tube defects in newborns. One study found a 2.4-fold higher risk of neural tube defects in participants with low blood levels of Choline during mid-pregnancy. Additionally, Choline seems to lower cortisol levels and may reduce the baby’s response to stress. It looks like Choline makes Omega-3 DHA more available to the prenatal brain supporting healthier cognitive development. Pre-Eclampsia risks (onset of high blood pressure during pregnancy) have been reduced during the third trimester of pregnancy with Choline supplementation.
Choline has shown benefits for lowering homocysteine levels. Homocysteine is an inflammatory marker associated with greater risks for heart disease, stroke, cancer, bone fractures and cognitive decline. Choline converts homocysteine into the amino acid methionine thereby preventing the building up of homocysteine in the body.
Choline supports faster communication between muscle fibers and the brain which helps support additional muscle recovery after repetitive motion exercise which boosts overall workout performance. Choline also helps in the optimization and synthesis of nitric oxide. Nitric Oxide increases the flow of nutrients and oxygen into the muscles increases pump during exercise. Active people are a greater risk of Choline depletion ultimately causing a reduction in performance and the breakdown of muscle cells to support adequate Choline supplies to the brain.
Food sources of Choline are not typically a part of most American diets. Egg yolks and Beef liver are examples of Choline-rich foods. Salmon, broccoli, peanuts, brussel sprouts and chicken also contain Choline but in smaller amounts and do not provide the amount of Choline needed in a day making supplementation a must.
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