What is choline for?

Choline, technically a B vitamin, can be synthesized by the human body, but not in sufficient quantities to meet metabolic needs, making it an essential dietary nutrient.

It is necessary to produce membrane phospholipids essential for the synthesis of neurotransmitters; It is a precursor of the biosynthesis of the neurotransmitter acetylcholine, phospholipids and betaine. The brain and nervous system need it to regulate memory and mood and muscle control.

Phosphatidylcholine is a phospholipid that, along with bile salts, helps solubilize bile acids in bile. Recently, its deficiency has been related to liver disease, neurological disorders and atherosclerosis.

Helps in reducing cholesterol and triglyceride levels in the blood.

During pregnancy and lactation the demand for choline is high; Choline concentrations in pregnant women are 45% higher than in non-pregnant women. During fetal development, significant amounts of choline-derived phospholipids, such as phosphatidylcholine and sphingomyelin, are essential for accelerated cell division, growth, and myelination.

Possible deficiency symptoms

Non-alcoholic fatty liver, lack of memory, mental exhaustion, stress.

Foods with choline

In addition to meat, fish and eggs, it is found in soy, whole grains, vegetables, fruits, fats and oils.

Daily needs: in people over 18 years of age of both sexes: 400 mg/day