Choline

Figure 1. The chemical structure of Choline.

Choline is a water-soluble nutrient similar to Vitamin B. As such, Choline is often grouped with Vitamin B Complex. However, Choline is neither a mineral nor vitamin. In 1998, Choline was recognised as an essential nutrient (i.e. required for normal bodily functions and human health).

Choline can be produced by the liver, but only in small amounts. As such, sufficient Choline can only be obtained through dietary intake.

Food Sources

Choline occurs naturally in foods as a free molecule and in the form of phospholipids. Choline is highest in organ meats and egg yolks though it is found to a lesser degree in non-organ meats, grains, vegetables, fruit and dairy products. Human breast milk, in particular, is rich in Choline.

Some good meat and vegetable sources for Choline include:

• Bacon
• Beef and Beef Liver
• Chicken and Chicken Liver
• Atlantic Cod
• Pork Loin
• Shrimp
• Snap Beans
• Beetroot
• Broccoli
• Brussel Sprouts
• Cabbage
• Carrots
• Cauliflower
• Sweetcorn
• Cucumber
• Lettuce
• Pea
• Sauerkraut
• Spinach
• Sweet Potato
• Tomato
• Zucchini

Some good dairy, grain, and fruit sources of Choline include:

• Butter
• Cheese
• Milk
• Sour Cream
• Yogurt
• Eggs
• Olive Oil
• Peanut
• Soy Bean
• Tofu
• Oat Bran
• Oats
• Rice
• Wheat Bran
• Wheat Germ
• Apples
• Avocado
• Banana
• Blueberry
• Cantaloupe
• Grape
• Grapefruit
• Orange
• Peach
• Pear
• Prune
• Strawberry
• Watermelon

On average, children aged 13 years old and below require a daily intake of between 125mg to 375mg. For men: 550mg per day. For women: 400mg to 425mg per day. For pregnant and breastfeeding women: 450mg to 550mg per day. 

Taken as a Dietary Supplement 

Choline Chloride and Choline Bitartrate are used in dietary supplements. Between the two, Choline Bitartrate is more commonly used due to its lower hygroscopicity.

Choline is used in many chemical reactions in the body. It's important in the nervous system and for the development of normal brain functioning. Choline might also help decrease swelling and inflammation related to asthma. More specifically:

• Choline is needed to make fats that support the structural integrity of cell membranes.
• Choline is involved in the production of compounds that act as cell messengers.
• Choline is essential for making a substance required for removing cholesterol from your liver. Inadequate choline may result in fat and cholesterol build-up in your liver.
• Choline and other vitamins, such as Vitamin B12 and Folate, help with a process that’s important for DNA synthesis.
• Choline is required to make acetylcholine, an important neurotransmitter. It’s involved in memory, muscle movement, regulating heartbeat and other basic functions.

While rarely occurring, Choline deficiency can cause harm especially to the liver and/or muscle damage.

During pregnancy, Choline is especially important as a low intake may raise the risk of neural tube defects in unborn babies. In addition, low choline intake may raise the risk of other pregnancy complications including preeclampsia, premature birth, and low birth weight.