Choline is B vitamin that plays a significant role in biological processes such as transporting cholesterol and fat, signaling cells and nerves, as well as metabolizing energy. Also, choline is required in producing acetylcholine which is a brain chemical involved in memory and muscle control. Only a small amount of choline is processed by the body. This makes it important to consume choline-rich food and take choline supplements.
Choline is an essential micronutrient needed for a lot of bodily functions, especially brain function. Although the USDA has yet to establish an official daily value recommendation for choline, it is necessary to ensure the body has enough choline to support different systems.
Daily Recommended Amount of Choline
Choline can be found naturally in foods such as eggs, cauliflower, salmon, beef, liver, breast milk, and Brussel sprouts. Indeed, eggs are called brain food due to their ability to supply high amounts of choline. The majority of experts agree that the sufficient amount of choline that the body need is based on a person’s age, gender, and whether or not they are pregnant or breastfeeding. Infants and babies need 125mg to 150 mg while teenagers need 250mg to 375 mg. Women older than 14 need 425 mg to 550 mg of choline while men older than 14 need 550 mg. Pregnant women need to have 450mg to 550 mg and breastfeeding women need 550 mg.
Taking Choline Supplements
Experts recommend that people should get higher levels of choline to boost brain function and retain memory. Reports shave shown that the body absorbs only a percentage of choline in food sources. That is why some people are still deficient in choline. Those who want to take choline supplements must take buy high-quality ones. The best products are made from whole food sources. There are a lot of choline supplements available, some of which can be readily absorbed and used by the body.
Signs of Choline Deficiency
Although the majority of people consume choline-rich food regularly, some factors still make choline difficult to absorb, resulting in choline deficiency. Symptoms of this condition include fatigue, cognitive decline, memory loss, muscle aches, nerve damage, and others. Those who are suffering from a fatty liver are at higher risk of having choline deficiency.
Taking choline supplements and consuming a varied diet are the perfect ways to acquire enough choline. The micronutrient is present in animal product. Also, it is important to keep in mind that folate plays a part in the creation and use of choline.