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 Often described as "vitamin-like" for its easy water solubility, choline is a unique micronutrient that is essential for many biological functions.
Despite its importance, the attitude of people towards choline is rather frivolous. According to the National Health and Nutrition Survey, only 8% of American adults consume adequate choline daily; in 2010, the Nutritional Guide for Americans stated that most of the population is choline deficient; and in Guides slated for release before 2020, this is unlikely to change.
Role in health
Choline is vital throughout the life cycle and is critical for the development of the brain and spinal cord. From the very womb and throughout childhood, choline is responsible for brain development and cognitive learning. According to some studies, choline can improve memory by slowing down cognitive loss in older adults.
In addition to the brain, choline is part of acetylocholine, a neurotransmitter needed for muscle control, good memory, mood management, and the maintenance of nervous system functions. Choline is also important in stabilizing DNA, transporting fats, and (with folate) possibly preventing neural tube disease.
Choline's role as a neurotransmitter that induces muscle cell activity may improve body support, according to preliminaries.
Some studies state that choline may be cardioprotective, but others have shown the opposite. More data is needed to investigate the link between choline and cardiovascular risk.
Current recommendations
In 1998, the Food and Food Council established complete and normal levels of choline intake. Recommendations start at 125 mg per day for the first 6 months of life, up to 550 mg per day for boys 14 and older, and 425 mg per day for girls 19 and older. Pregnant and lactating women are advised to consume 450 mg per day and 550 mg per day, respectively.
Sources of Choline
The U.S. Food and Drug Administration recently prescribed a daily allowance of 550 mg per day for adults and children over 4, based on updated data. Foods containing 55 to 104.5 mg (10% to 19% CH) choline can be said to be good sources; 110 mg or more per serving (20% or more DV) are excellent.
Choline source (cooked)
mg
Level
3 oz beef liver
356 mg
Excellent
2 large eggs
294 mg
Excellent
3 oz lean meat
117 mg
Excellent
half a cup of soybeans
107 mg
Good
3 ounce baking soda
71 mg
Good
half a cup shiitake mushrooms
58 mg
Good
big red potato
57 mg
Good
Increased intake is usually necessary for women carrying children and breastfeeding. Choline is available as a single nutrient with vitamin B, and as part of multivitamin foods in amounts that range from 10 to 250 mg.
Deficiency signs
Although most Americans fail to meet the RDA, choline deficiency is rare in healthy, non-pregnant people. Choline deficiency can cause muscle damage and non-alcoholic liver steatosis due to excessive fat deposits in the liver.
Toxicity
Raising the daily limit to 3500 mg of choline per day for an adult may result in vomiting, increased sweating, low blood pressure and fish odor emanating from the body.What's more, the Council warns that people with liver or kidney disease, Parkinson's disease, depression, or hereditary trimethylaminuria may be at increased risk and face serious side effects if the daily value rises significantly.
At-risk groups
The role of choline in the formation of the spinal cord and brain makes its use vital for pregnant and breastfeeding women, although in most prenatal complexes choline is insufficient. In June 2017, the American Medical Association recommended that choline be increased from 0 mg to 55 mg in order to meet an adequate daily requirement of 450 mg.
People with genetic disorders are also at increased risk.
Conclusion
The growing evidence for the importance of choline is prompting nutritional professionals to keep an eye on data on this nutrient. Throughout the life cycle, nutritionists can assist clients to meet the requirements for good health. Food manufacturers might also want to take note of this to make it easier for consumers to get their RDAs.
Gastin A.
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