Therefore, even though most people regularly eat foods that provide high enough levels of choline, certain factors make choline hard to absorb and studies show that the average person doesn’t have levels of choline present within their body that meet the daily recommendation. There is some evidence that most people don’t acquire enough choline in their diets, despite eating choline-rich food sources, because some choline is not actually absorbed. Related: Giloy: The Ayurvedic Herb that Aids Digestion, Detoxification & More These are potent types of choline that produce the most benefits in the body, according to some sources, because they closely mimic the way that choline is found naturally in food sources. Some experts have pointed to the fact that the types of choline that is best used by the body are CDP choline, also called Citicoline, or Alpha GPC choline. Different types of choline also differ in their ability to cross the blood-brain barrier once ingested. This has to do with how your body converts choline into the molecule acetylcholine, which is responsible for many of choline’s health benefits. There are several choices available for different types of choline supplements, some which will be more readily absorbed and used by the body, while others don’t fully have the same effects. If you choose to take choline supplements, it’s best to purchase one that is made from whole food sources and is of very high quality. Some reports have shown that a percentage of the choline found in food sources isn’t actually absorbed by the body, and that this may be one reason why certain people can experience a choline deficiency, especially those with liver damage since choline is processed partially in the liver. Some experts recommend getting even higher levels of choline in order to boost brain function and to retain memory. ( 1) Choline is still being studied in order to learn more about its potential benefits and uses, but at this time, most experts agree that the amounts listed below are sufficient for producing optimal benefits without causing any harm: In fact, eggs are sometimes called “brain food” because they are known for supplying high amounts of choline.Ĭholine was actually only added to the Nation Academy of Science’s (NAS) required nutrients list in 1998, making it one of the most recent additions of all nutrients. What is choline found in? Choline can be found naturally in foods including eggs, liver, beef, salmon, cauliflower, Brussel sprouts and breast milk. Our bodies are able to make a small amount of choline on their own, but the rest we must obtain from food sources. So while at this time there isn’t an official Daily Value Recommendation for Choline established by the USDA, it’s important to avoid a choline deficiency to help support various systems throughout the body, including the nervous, endocrine, digestive and reproductive systems. It’s also important for the functioning of a key neurotransmitter called acetylcholine, which similarly helps nerves to communicate and muscles to move, acts as an anti-aging neurotransmitter, and performs other basic processes.Ĭholine is not actually considered a mineral or a vitamin, but is known to be an essential micronutrient needed for many functions of the body, especially for brain function. What is choline most beneficial for? Choline helps in the process of methylation, which is used to create DNA, for nerve signaling, and for detoxification. Just like B vitamins, choline plays a similar role in terms of supporting energy and brain function, as well as keeping the metabolism active. Choline plays a part in several important processes within the body that are carried out hundreds of times, every single day.Ĭholine is a water soluble nutrient that is related to other vitamins, such as folate and those in the B vitamin complex family. Choline is present in the form of phosphatidycholine, a compound that makes up the structural component of fat, and thus can be found in different types of foods that naturally contain certain fats. Choline is a macronutrient that’s important for liver function, normal brain development, nerve function, muscle movement, supporting energy levels and maintaining a healthy metabolism.
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