Choline is a crucial nutrient often associated with B vitamins because of its similar roles in the body. It’s technically a chemical compound rather than a vitamin, but it’s still very important. Research shows that choline is especially significant for pregnant individuals. While the liver produces some choline, most of what we need comes from food, especially animal products and plant proteins. Many people in the U.S. don’t get enough choline in their diet, although a severe deficiency is rare. A lack of choline can lead to issues like muscle and liver damage.
Choline is vital for many bodily functions. It helps form acetylcholine, a neurotransmitter involved in muscle control, memory, mood, and more. Choline also assists in breaking down and moving fats from the liver and plays a role in metabolism, cell structure, and early brain development. Having sufficient choline supports proper metabolism, nervous system health, and liver function. Pregnant people and those at risk of cognitive decline might benefit from higher choline intake.
Pregnant individuals with high choline intake can have healthier placentas, reducing the risk of preeclampsia and stress-related diseases in children. Additionally, higher choline consumption during pregnancy may boost babies’ cognitive abilities. For instance, mothers with increased choline intake had babies with better processing speeds, with these cognitive benefits continuing into childhood.
While studies haven’t definitively linked choline to Alzheimer’s prevention, some experts suggest it might help guard against age-related cognitive decline. Higher choline levels seem to correlate with lower markers of Alzheimer’s and related cognitive issues. People with the disease often have reduced levels of the enzyme that converts choline into acetylcholine. Some studies indicate that low choline intake can negatively impact sensory and cognitive test outcomes.
Your choline needs depend on factors like age, gender, and whether you’re pregnant or breastfeeding. The recommended adequate intake is designed to prevent health issues from choline deficiency. Since the body doesn’t make enough on its own, it’s important to get most of the recommended amount from food. However, about 90% of people in the U.S. don’t meet their choline needs. Animal products like meat, eggs, and dairy, along with certain beans and veggies, are top sources of choline. If you don’t consume animal products, focus on cruciferous vegetables, shiitake mushrooms, beans, nuts, and whole grains.
Choline supplements can be helpful for those at risk of deficiency, particularly pregnant and breastfeeding people, as prenatal vitamins often lack sufficient choline. Supplements might be labeled as choline bitartrate, phosphatidylcholine, or lecithin and can come alone, with a B vitamin, or in a multivitamin. Before beginning any new supplement, consult your healthcare provider and ensure it’s third-party tested, as supplements aren’t regulated by the FDA like other drugs.
Having a balanced choline level is important, as both too little and too much can cause health problems. While most people don’t reach the recommended intake, they usually produce enough choline to meet their needs. However, some groups are more at risk of deficiency. On the flip side, consuming too much choline—more than 3,500 mg per day for adults—can also lead to health issues.
In summary, choline is an essential nutrient vital for various functions, including brain health, liver function, and fetal development. Ensuring adequate choline intake through diet and supplements, if necessary, is key to avoiding deficiency-related problems.
