Choline – what it is, benefits and side effects!

Choline is important for many cellular pathways, such as the production of acetylcholine , it plays a key role in the body’s cognitive function. On cardiovascular function and child development.

What is hill ?

It is an essential water-soluble nutrient that all humans should consume. Also, at least theoretically, most humans get enough from food sources, although some populations have greater needs. As is the case with many essential nutrients, there may be benefits to supplementing with supra-food amounts both in general and in patients at high risk of deficiency.

The molecule can be oxidized to betaine or phosphorylated (addition of the phosphoryl group) to phosphocholine in cells. In addition, it is needed to produce the neurotransmitter acetylcholine, which is necessary for cognitive and muscle function. It is also very important in the breakdown of Homocysteine.

What is choline for :

It plays an important role in many processes in your body, including:

• Cell structure: It is necessary to manufacture fats that support the structural integrity of cell membranes.
• Cell messages: It is involved in the production of compounds that act as cell messengers.
• Fat transport and metabolism: It is essential to make a substance necessary to remove cholesterol from the liver. Inadequate choline can result in the accumulation of fat and cholesterol in the liver.
• DNA Synthesis: Choline and other vitamins such as B12 and folate help with a process that is important for DNA synthesis.
• A healthy nervous system: This nutrient is needed to produce acetylcholine, an important neurotransmitter. It is involved in memory, muscle movement, regulation of the heartbeat and other basic functions.

Health benefits of choline :

1. Structural integrity of cell membranes:

In addition, it aids in the synthesis of phospholipids, phosphatidylcholine and sphingogomyelin in the human cell membrane.

2. Metabolism and liver function:

Its deficiency can cause metabolic syndrome. This leads to insulin resistance, high serum triglycerides, high serum cholesterol and obesity . Choline
deficiency can also lead to fatty liver disease.

3. Nervous system activity:

Choline helps in the production of cholinergic neurons needed by portions of the brain and sympathetic nervous system. This also helps in good muscle functioning, good memory and learning.

4. Cancer prevention:

Good amount of choline in the individual encourages adequate levels of inflammatory markers like TNF-alpha, IL-6 and C-reactive protein. People with disabilities may have an increased risk of DNA damage and cancer.

5. Growth development:

It is essential for pregnant and lactating women as it is vital for the development of the fetal brain and nervous system. Deficiency of this nutrient can cause learning difficulties and memory problems. It is also present in breast milk, which helps in the formation of the nervous system. Choline in breast milk is related to the mother’s level of intake .

Choline -rich foods :

The following 12 foods provide high levels of choline naturally, in addition to many other nutrients. Also, all percentages below are based on the recommended amount of 550 milligrams per day.

Daily intake amount:

Due to the lack of available evidence, a Reference Daily Intake (RDI) has not been determined. However, the Institute of Medicine has set a value for adequate intake (AI).

This value is intended to be sufficient for most healthy people, helping them to avoid negative consequences of deficiency, such as liver damage. However, requirements differ according to genetic makeup and sex.

Also, determining intake is difficult because its presence in many foods is relatively unknown. Also, here are the recommended AI values ​​for different age groups:

It is important to note that choline needs may depend on the individual. Many people do well with less as the nutrient, while others need more. In a study of 26 men, six developed deficiency symptoms even when they consumed the AI

Choline supplements :

It is part of acetylcholine, a substance that acts as a neurotransmitter in the nervous system. Furthermore, scientific studies show that this component is significantly lower in the nervous system of the elderly compared to that of the young.

It is considered that the contribution of choline helps to increase the synthesis of neurotransmitters and maintain good levels of this component. Also, for this reason, soy lecithin is used in the natural treatment of Alzheimer’s disease, it increases memory, improves concentration and other nervous disorders such as hyperactivity.

All this responds to the fact that this nutrient is part of the brain’s neurotransmitters and is necessary for the proper functioning of the nervous system and its connections.

Contraindications:

The use of choline is contraindicated in patients hypersensitive to the active substance.

Choline Deficiency :

What problems does lack of choline cause? A deficiency of this vitamin mainly manifests itself in the form of:

Liver problems: A lack of this vitamin can cause liver disorders that often manifest in liver failure or fatty liver.

Mental problems: It is responsible for the formation of the neurotransmitter acetylcholine. In addition, acetylcholine is necessary for the proper functioning of nerve impulses in the brain. Without the hill, it can produce imbalances in the brain that manifest in the form of inappropriate behaviors, emotional problems and lack of memory.