Choline
Choline is an essential nutrient that plays an important role in the function of the nervous system, liver, and brain. It's also needed to maintain the structure of cell membranes and supports normal fat metabolism.
What are the benefits of choline?
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Helps support liver health
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Contributes to fat metabolism
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Plays a role in homocysteine metabolism
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Important for nervous system function
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Needed to maintain the structure of cell membranes
Possible symptoms of choline deficiency:
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Increased fatigue and low energy
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Difficulty concentrating or impaired memory
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Muscle weakness or impaired muscle function
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Liver problems linked to altered fat metabolism
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An overall decline in physical performance
Natural sources of choline
The main natural sources of choline are eggs, liver, meat, fish, and dairy products, with smaller amounts found in legumes, broccoli, nuts, and whole grain products. In supplements, choline is most often used in the form of choline bitartrate, phosphatidylcholine, or alpha-GPC, and comes in capsules, tablets, powders, and liquid preparations.
Recommended daily choline intake
Women are advised to consume around 425 mg of choline per day, and men around 550 mg. Choline needs increase during pregnancy and breastfeeding, so it's best to check the right amount with a healthcare professional.
Possible side effects of choline and interactions with medications
At recommended intakes, choline is generally well tolerated. High doses, however, can cause nausea, digestive upset, increased sweating, a fishy body odor, or lower blood pressure. If you're taking medication or have a chronic illness, talk to your doctor before starting a choline supplement.
