Choline is an essential nutrient found naturally in a variety of food sources. It is also available as a supplement. Choline is an important nutrient for several physiological reasons.
Several studies conclude that there is a high population of people who are deficient in choline. If you are deficient in choline you may have problems with your arteries, your liver, or with nervous system.
Since choline is so prevalent in many plant sources, eating a varied healthy diet may be the only thing you need to do in order to get your adequate intake of choline. However, some people have diets that cause them to be deficient and therefore choline supplements may be needed.
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Choline and Natural Sources When you eat a varied diet of healthy foods you tend to get all of the nutrition your body needs. Choline is present in many of those foods. You can find choline in eggs, milk, fish, and chicken. It is also in cauliflower, spinach, and other cruciferous vegetabl... more
When you eat a varied diet of healthy foods you tend to get all of the nutrition your body needs. Choline is present in many of those foods. You can find choline in eggs, milk, fish, and chicken. It is also in cauliflower, spinach, and other cruciferous vegetables. Raw beef liver has a high concentration of choline, followed by soy lecithin and what germ. Tofu is also a good source for it.
Everyone is at risk of choline deficiency, especially if you do not eat a balanced diet. Some people are at a greater risk and should therefore consult with a physician to see if choline supplements are recommended.
Vegetarians who do not eat fish or dairy may be deficient in choline, especially if they do not eat tofu or consume enough vegetables that are high in choline. Being vigilant to what you eat, such as eating toasted wheat germ, can help you get your adequate intake of choline even if you are a vegan.
Athletes in general need to consume a sufficient amount of choline because their choline level can be reduced by as much as 40% during a workout. In addition to eating a balanced diet that is high in choline, you can take choline supplements as necessary.
Smokers should consider discussing choline supplements with their doctor because choline deficiency can increase the effects of carcinogenic chemicals. This can increase your risk of cancer from the effects of smoking.
Other people who may benefit from choline supplements include anyone who is taking certain medications such as methotrexate. Methotrexate is used for a variety of conditions, including the treatment of arthritis, cancer, psoriasis, and rheumatoid arthritis. Since methotrexate can diminish choline levels, choline supplements may be needed to boost your choline.
There is very minimal danger associated with taking choline supplements. In fact, it is more dangerous not to get enough choline in your body. The most common problem with too much choline is the release of a fishy odor. This does not occur with everyone, but it can be a side effect for some people. Choline causes an excretion of trimethylamine, which in some people produces a boy odor similar to that of fish.
It is also possible that high choline can lower your blood pressure. If your blood pressure is low you may feel faint or get dizzy. Some people taking choline supplements may experience vomiting if the choline intake is too high. It may also cause sweating or excessive saliva.
The recommended adequate intake of choline varies by age but does not vary be gender until adolescence. High doses of chlorine range from 10 to 16 grams per day. A tolerable intake level is:
Adult males also need only 550mg per day but adult females should increase their intake to 425mg per day. Since pregnant and breastfeeding moms also need a high choline intake for their babies, they should take daily 450mg to 550mg respectively.
Since there is very little danger to taking choline supplements, you may want to discuss this option with your doctor. If you do not get enough choline, you can experience serious medical problems.
Choline is believed to assist with heart disease by reducing homocysteine levels in the blood. Choline also shows promising signs treating Alzheimer’s disease. A deficiency in choline can cause an increased risk of liver cancer, especially in smokers. In pregnancy, a choline deficiency can cause neural tube defects as well as diminish cognitive memory in infants.
There is a definite need in your body for choline which you can get from multiple plant and animal sources. However, choline supplements may be needed in order for you to get an adequate amount. Use the free supplement finder.
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