Choline

WHAT IS CHOLINE?

What is choline you may ask? A recently discovered water-soluble nutrient, choline is actually related to folate and the rest of the B family of vitamins. Interestingly, choline has only been recognized as a required nutrient by the Institute of Medicine since 1998. Though not technically a vitamin, choline, like the other B vitamins, is intimately involved in energy production and in supporting the body’s numerous metabolic processes. Choline is especially critical to the health and integrity of the brain and is key to protecting cognitive function throughout life.

The liver can synthesize a small amount of choline endogenously (inside the body); however, the bulk of choline must come from diet. Some of the richest food sources of choline include; beef and chicken liver, eggs, salmon, cod, chickpeas and other legumes, beef, chicken, and turkey, and cruciferous vegetables. Unfortunately, a substantial proportion of the population may be deficient in choline.

Correcting choline deficiency is critical to optimizing overall health and will help ensure the structural integrity of cell membranes, a healthy nervous system, and an optimal production of acetylcholine (the chief neurotransmitter of the parasympathetic nervous system and an important neuromodulator) which is responsible for arousal, attention, memory, and motivation, among many other things.

BENEFITS of CHOLINE

• Brain Food – Protects Cognitive Function & Memory
• Helps Protect Heart Health & Prevent Cardiovascular Disease
• Protects Liver Health & Function
  
  

WHO NEEDS CHOLINE?

Choline supplementation may be recommended to protect liver & heart health, to enhance performance in endurance athletes, to support fetal neurocognitive development in pregnant women, as well as to those struggling with alcohol use disorder (AUD), which can deplete choline levels inside the body. Choline supplements are also ideal to protect cognitive function in older adults, for support in those that have suffered from stroke, and in protecting against neurodegenerative diseases. Choline supplementation has also shown great promise in improving recovery from traumatic brain injuries (caused by a blow, bump or jolt to the head), as well as in slowing the progression of glaucoma and helping to preserve vision.

CHOLINE POTENCY, FORMS & FORMATS

Choline Potency

Choline supplements can be purchased in a few different potencies, with an average range of 50 to 250 mg. Choline supplements are also frequently offered in a choline & inositol pairing supplying equal amounts of each nutrient.

Choline Forms

Choline supplements come in a few different forms, each having its own absorption potential.

However, most health experts recommend choosing CDP choline, also called Citicoline, or Alpha GPC choline because of their ability to cross the blood-brain barrier. This is especially critical for a nutrient such as choline that is so intimately involved in optimizing and preserving brain health and support against the development of age-related cognitive impairment.

Other forms of choline supplements include; choline chloride, betaine, and lecithin supplements that are often marketed as "choline" but that only supply about 10–20% phosphatidylcholine.

Choline Formats

Choline supplements are available in tablets, capsules, caplets, and softgels. Choline is also frequently added to multivitamins and B-Complexes.

GETTING THE MOST OUT OF YOUR CHOLINE SUPPLEMENT

Choline from food or supplements is extremely well tolerated and causes few potential side effects. Some people; however, may experience symptoms such as diarrhea, nausea, fatigue, elevated blood pressure, and a fishy body odour if they exceed the recommended daily dose.

Choline pairs especially well with B12, folate, inositol, L-methionine, omega-3 fatty acids, astaxanthin, and with most nootropics.