What is Choline? [Best Choline Foods, Supplements & Choline Benefits]
🦶Christina reviews what is choline, foods high in choline, the best choline supplements, choline rich foods & choline benefits!🦶
Choline is an essential nutrient that is important for various bodily functions. It is similar to the B-vitamins and is often grouped with them. While the body can produce small amounts of choline, it is considered an essential nutrient because its synthesis may not meet its needs. Choline is found in certain foods, including eggs, liver, fish, peanuts, and soybeans.
Choline plays a vital role in several physiological processes, including:
Cell structure and signaling: Choline is a major component of cell membranes and is crucial in maintaining their integrity. It is also involved in cell signaling and the transmission of nerve impulses.
Brain function and development: Choline is necessary to produce acetylcholine, a neurotransmitter involved in memory, cognition, and muscle control. Adequate choline intake during pregnancy and early infancy is particularly important for proper brain development.
Liver function: Choline helps transport fat from the liver, preventing fat accumulation in the liver cells. It also supports the metabolism of cholesterol and aids in the synthesis of important compounds, such as phospholipids.
Choline is a dietary supplement, usually in choline bitartrate, choline chloride, or phosphatidylcholine. Some people choose to take choline supplements to ensure they meet their daily requirements, especially if their diet lacks choline-rich foods.
Supplementing with choline may offer certain benefits, such as:
Cognitive function: Adequate choline intake is essential for optimal brain function, and some studies suggest that choline supplementation may enhance memory and cognitive performance, particularly in certain populations like older adults.
Liver health: Choline supplementation may help prevent or treat non-alcoholic fatty liver disease (NAFLD) and liver damage caused by alcohol consumption.
Exercise performance: Choline is involved in muscle control and movement, and some studies suggest that choline supplementation might improve exercise performance and delay fatigue.
It’s worth noting that while choline supplements are generally considered safe, high doses can cause side effects such as gastrointestinal distress, fishy body odor, and low blood pressure. It is always recommended to consult with a healthcare professional before starting any new dietary supplement, especially if you have any underlying medical conditions or take medications.
The adequate intake (AI) of choline varies depending on age, gender, and life stage. The AI is around 550 mg for adults and 425 mg for females per day. Pregnant and breastfeeding women have higher requirements.
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Dr. Tomasz Biernacki received his Doctor of Podiatric Medicine degree from Kent State College of Podiatric Medicine in 2013; he completed his Surgical Reconstructive Foot Surgery & Podiatric Medicine Residency in 2017; he completed 2 separate traveling Fellowships in Diabetic Surgery, Skin Grafting & Nerve Surgery. He is double board certified in Podiatric Medicine and separately in Foot & Ankle Surgery. His use of “doctor” or “Dr.” about himself solely refers to that degree. Dr. Biernacki is a licensed podiatrist in Michigan. This video is for general informational purposes only. It should not be used to self-diagnose and is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Biernacki and you. It would be best if you did not change your health regimen or diet before consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions regarding a medical condition.