- CHOLINE :
Choline's metabolism is closely interrelated to that of methionine,
and methyl-folate, yet choline is at times treated by some nutritional
specialists as a stepchild in nutrition.
Choline is required for:
Choline assists in controlling your weight as well as cholesterol levels,
keeping cell membranes healthy and in preventing gallstones. It is also
most useful in the maintenance of the nervous system, assisting memory
and learning, and may help to fight infections, including hepatitis
and AIDS. Choline is critical for normal membrane structure and function.
Choline is the major precursor of betaine,
and it is used by the kidneys to maintain water balance and by the liver
as a source of methyl-groups for methionine formation. It is also used
to produce the important neurotransmitter acetylcholine.
It assists in nerve impulse transmission,
gallbladder regulation, liver functions and lecithin production.
Deficiency of choline:
A deficiency of choline does not happen easily but if it is deficient
it may lead to liver disease, raised cholesterol levels, high blood
pressure as well as kidney problems, Choline deficiency may also manifest
itself in the inability to digest fats, stunted growth and fatty buildup
in the liver.
Memory and brain function could also be
impaired.
Dosage
The dosage underneath is the Recommended Dietary Allowance (RDA), but
be aware that this dosage is the minimum that you require per day, to
ward off serious deficiency of this particular nutrient. In the therapeutic
use of this nutrient, the dosage is usually increased considerably,
but the toxicity level must be kept in mind.
The dosage is relative to the amount of
fats ingested in the diet, but for a guide you can use male 550 mg/
per day and female 425 mg per day, although mega dose vitamin proponents
use far higher dosages.
Toxicity and symptoms of high intake:
The maximum level of choline has been set for safety at 3.5 g/day.
Taking too much choline could result in
your body smelling fishy, may cause nausea, depression, and could trigger
existing epilepsy. Hypotension, sweating, salivation and diarrhea have
also been reported.
Best used with:
Should be taken in the same dose as inositol and together with the B
group vitamins as well as vitamin A and linoleic acid
When more choline may be required:
Should you consume alcohol, refined sugar or taking large amounts of
nicotinic acid you might need extra choline.
Enemy of element:
Choline is lost in food processing, storage and cooking.
Other interesting points:
Choline, together with fat, inositol and essential unsaturated fatty
acids make up lecithin, and needs a co-enzyme containing vitamin B6,
and magnesium to be produced.
If lecithin is in short supply it may allow
your blood cholesterol levels to become elevated.
Food sources
Choline is found in egg yolks, beef, wheat germ, oats, nuts.
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