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The importance of obtaining a healthy balanced intake of vitamins, minerals and phytochemicals, like polyphenols, cannot be underestimated as they bring a vast array of health benefits. But what about nutrients that don’t fall into these categories? Less well known nutrients may not be on your mind when planning your balanced diet, but they should be.
Choline is a nutrient that more recently has gained some attention and quite rightly so as this vitamin-like nutrient is essential for health.
We’re dedicated to providing you with both insightful information and evidence-based content and aim to give you actionable knowledge and tips to help you on your journey to optimal health. In this article we take a look at the evidence behind the health benefits of choline and discuss how to increase your daily intake.
What is choline?
Although not classed as a vitamin, choline may possess some qualities that are similar to some vitamins. It is a water-soluble compound that can be made in the liver and although the body can synthesise some choline it is not enough to meet needs, so a good intake from food is essential.
The European Food Safety Authority currently sets the recommended daily intake of choline at 400mg for most adults, whilst pregnant and breastfeeding women should increase levels to between 480mg and 520mg (1).
What is choline used for?
Choline plays a vital role in many functions in the body and is called a methyl donor. Methyl donors are used in a biochemical process called methylation which occurs in almost all bodily functions. Although there are several other nutrients involved in the very complex process of methylation, including folate, choline becomes the primary methyl donor if there is a low intake of other methyl donors.
Choline is needed for the heathy metabolism and transport of fats. Within the liver, fat and cholesterol are packaged up in transporters called VLDLs (Very Low Density Lipoproteins) ready for passage from the liver. Choline is needed for VLDL assembly and therefore movement of fat from the liver. A lack of choline may impact fat accumulation in the liver and in fact may lead to the development of non-alcoholic fatty liver disease (2).
Choline is used for the synthesis of important structural components of cell membranes called phospholipids, including phosphatidylcholine and sphingomyelin. Phospholipids not only maintain cell structure and integrity but also influence the passage of molecules in and out of the cell. They also play a role in cell recognition and communication.
Choline is classed as precursor for the important neurotransmitter acetylcholine which is involved in memory, mood, muscle control and other nerve cell functions. A good intake of choline has been shown to be positively associated with several cognitive functions including visual and verbal memory (3).
There is a known link between impaired acetylcholine levels and abnormal phospholipids in neurodegenerative conditions like Alzheimer’s. Despite this there is no clear evidence as yet to show the benefits of increasing choline or using choline rich supplements in dementia or Alzheimer’s. Further research in this area may give a clearer picture on any benefits to prevention or symptoms of cognitive or neurodegenerative issues.
Choline is also important for modulating gene expression and early brain development. This explains why pregnancy and breastfeeding increase the need for choline. A large part of brain development occurs during pregnancy and the first few years of life. As choline and folate functions are closely linked it may play a role in neural tube development during early pregnancy and potentially memory into childhood (4).
What factors are linked to choline deficiency?
Although the EFSA sets a suggested daily intake for choline, individual biochemistry and circumstances may mean some people have a higher requirement than others. The following factors may increase the chance of deficiency:
- Genetics – certain variations in specific genes, such as the PEMT gene, are known to influence pathways in choline production and use (5).
- Gender – oestrogen has the ability to enhance natural synthesis of choline in the body. Men and postmenopausal women have lower levels of oestrogen and it is thought this may explain why there may be an increased risk of lowered choline levels (6).
- Pregnancy and breastfeeding – due to increased demands from the growing foetus, if choline intake is low during pregnancy there may be an increased risk of deficiency which may be exacerbated if folate intake is also low.
- Endurance exercise – studies show choline levels reduce after endurance exercise. Long distance runners or cyclists may have more chance of developing a deficiency.
- High alcohol intake – choline is water soluble and as alcohol has diuretic properties it increases losses of water soluble nutrients through urine.
- Vegan diet – choline is rich in animal foods and elimination of animal products from the diet may reduce overall dietary choline intake, leading to a higher risk of deficiency.
How to ensure a good choline intake
Choline rich food sources include animal meat, fish, shellfish, milk and eggs. In fact, one large egg can provide almost one third of the EFSA recommended intake for choline. A regular inclusion of eggs in the diet can be a great way to improve choline levels.
Non animal sources of choline include legumes such as beans, peas and lentils and by far the richest source is roasted soybeans. Around 80g of roasted soybeans can contribute around 100mg of choline. Other good legumes include haricot beans (also called navy beans), red kidney beans, peanuts and green peas.
Shiitake mushrooms and cruciferous vegetables like broccoli, cauliflower and Brussels sprouts are also good sources.
Quinoa not only gives a good protein balance for non-meat eaters but also has around 40mg of choline per 180g.
Including beans, lentils and quinoa as part of a healthy vegetarian or vegan diet can ensure choline levels are addressed. Eating brassica vegetables at least 5 times a week further tops up levels.
Making sure there is an adequate supply of folate-rich, dark green, leafy vegetables ensures a variety of methyl donors so there is not a reliance upon choline.
If you would like to find out more or you have concerns about your health then you may benefit from a consultation with a Personalised Health practitioner.
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