Mayur Deshpande
  Personal trainer in Mumbai
Nutritional Supplements Library Choline

Nutritional Supplements Library


What is Choline?

Choline is an essential nutrient, a B-vitamin. It can be manufactured in the body (from the amino acid methionine), It is essential for cardiovascular and brain function, and for cellular membrane composition and repair. Food source of choline includes beef liver eggs yolk and soya. Beef liver, iceberg lettuce, peanut butter, peanuts, sunflower seeds, and cauliflowers are some foods that contain free choline.Choline is used to make acetylcholine. Acetylcholine is needed for normal neuro-muscular functioning. Choline (and therefore acetylcholine) levels do drop after prolonged exercise. choline levels might be routinely low in endurance athletes who exercise for prolonged periods on a regular basis (Choline levels fall in response to very long workouts),therefore it is effective to supplement choline if you are professional swimmer or marathon runner.

What is the effective dosage of Choline supplementation?

The effective dosage of Choline is 425mg/day for women and 550mg/day for men.

What are the benefits of Choline supplementation?

• Cholin is the precursor molecule for the neurotransmitter acetylcholine; Acetylcholine allows nerve cells to communicate with each other.
• It aids in memory and brain development. (Acetylcholine, a neurotransmitter that plays a role in memory function)
• It has been shown to protect the liver from fat accumulation
• It may help lower cholesterol and homocysteine levels associated with cardiovascular disease. (More research is required)
• It may also help protect against some types of cancers. (More research is required)
• It is one of the major lipotropic ingredient, lipotropic which prevents the abnormal accumulation of fat in the liver.

What are the side effects of Choline supplementation?

No side effects are reported at recommended dosge.At higher dosage may be associated with side effects such as diarrhea, nausea, Hypotension, increased body temperature, sweating, salivation and abdominal discomfort.
Cautions -
• Among endurance athletes, choline supplements may be warranted due to a presumed low intake of choline (due to reliance on a high carbohydrate diet for energy) and an increased loss of choline following exercise.

Is Lecithin is good source of choline?

The bad news is that this (about Choline cotain) research was carried out more than 50 years ago - with fairly poor experimental designs. And lecithin is not such a great source of choline after all: The truth is that the choline in lecithin is found only in a chemical called phosphatidylcholine, and phosphatidylcholine makes up just 25 to 35 per cent of lecithin. In turn, only about 12 per cent of phosphatidylcholine is actually choline. 12 per cent of 35 per cent adds up to a paltry 4-per cent choline content for lecithin.