Choline: Are You Missing this Key Nutrient for Your Health?
November 01, 2023
Choline is an essential nutrient for your brain and many other bodily functions. It helps regulate brain and nervous system functions like memory, mood, and muscle control. Studies have shown as many as 90% of people in the US are not meeting their needs for this vital nutrient.
Choline is a water-soluble nutrient similar to B vitamins. Most of our choline comes from diet, but it can be produced in small quantities in the liver. Not getting enough through diet increases the risk of deficiency.
Choline is used in several chemical reactions in the body. It impacts brain and liver function, is involved in healthy brain development, and also other metabolic functions. It is essential for cell structure and messaging and assists in fat transport. It makes a substance that removes cholesterol from the liver. It is also involved in the synthesis of DNA and the production of acetylcholine, an important neurotransmitter. As you can see, choline is essential for good health.
Adult women need about 425mg/day and men about 550mg/day. However, studies have shown that some people need more, and some need less. Those most at risk for deficiency are endurance athletes, chronic alcohol users, and pregnant or post-menopausal women.
Here is a list of good dietary sources of choline:
- Beef and chicken liver
- Beef
- Chicken and turkey
- Eggs
- Fish and shrimp
- Cauliflower and broccoli
- Green peas
- Shitake mushrooms
- Soybeans
- Wheat germ
- Almonds, sunflower seeds, and peanuts
- Kidney and navy beans
- Quinoa
- Dairy
Get in touch with FitLife to check if you're getting enough choline and other essential nutrients in your diet.
Diet and Nutrients , Blog