Choline is not a vitamin or a mineral, but it is an essential nutrient. Although the body can create choline in small amounts, it cannot make enough to maintain health. Choline must be consumed in the diet.
Choline is a component of acetylcholine, a neurotransmitter that is involved in sleep, muscle movement, pain regulation, learning, and memory formation.
Most of the body's choline is found in phospholipids, which are fat molecules. The most common of these is phosphatidylcholine, better known as lecithin.
Choline's functions include:
Age group |
Adequate intake
(milligrams) | |
---|---|---|
Females | Males | |
0-6 months | 125 mg | 125 mg |
7-12 months | 150 mg | 150 mg |
1-3 years | 200 mg | 200 mg |
4-8 years | 250 mg | 250 mg |
9-13 years | 375 mg | 375 mg |
14-18 years | 400 mg | 550 mg |
19 and older | 425 mg | 550 mg |
Pregnant, all ages | 450 mg | n/a |
Lactating, all ages | 550 mg | n/a |
Although the body can make choline, it cannot make enough to maintain proper health and functioning. Therefore, it is possible for your choline levels to become too low if your diet does not contain enough. Because choline is essential for the transport of fat from the liver, deficiency symptoms include:
The tolerable upper intake level (UL) for choline from dietary sources and supplements combined is:
Age group |
Upper intake
(milligrams) | |
---|---|---|
Females | Males | |
0-6 months | Undetermined | Undetermined |
7-12 months | Undetermined | Undetermined |
1-3 years | 1000 mg | 1000 mg |
4-8 years | 1000 mg | 1000 mg |
9-13 years | 2000 mg | 2000 mg |
14-18 years | 3000 mg | 3000 mg |
19 and older | 3500 mg | 3500 mg |
Pregnant, 18 years and younger | 3000 mg | n/a |
Pregnant, 19 years and older | 3500 mg | n/a |
Lactating, 18 years and younger | 3000 mg | n/a |
Lactating, 19 years and older | 3500 mg | n/a |
Symptoms of choline toxicity include:
Very little information is available on the choline content of foods; approximate values are given in the following table.
Food | Serving size |
Choline content
(mg) |
---|---|---|
Beef liver, pan fried | 3 ounces | 355 |
Wheat germ, toasted | 1 cup | 172 |
Egg | 1 large | 126 |
Atlantic cod, cooked | 3 ounces | 71 |
Beef, cooked | 3 ounces | 67 |
Brussel sprouts, cooked | 1 cup | 63 |
Broccoli, cooked | 1 cup, chopped | 62 |
Shrimp, canned | 3 ounces | 60 |
Salmon | 3 ounces | 56 |
Milk, skim | 8 ounces | 38 |
Peanut butter, smooth | 2 tablespoons | 20 |
Milk chocolate | 1.5 ounce | 20 |
Source: The Linus Pauling Institute Micronutrient Information Center
The following populations may be at risk for a choline deficiency and may benefit from a supplement:
Because choline is a precursor to the neurotransmitter acetylcholine, which is important in learning and memory, it has been studied for a possible role in Alzheimer's disease . Studies have been conducted, but a review of clinical trials found no benefit of supplementation with lecithin in the treatment of people with dementia.
To help increase your intake of choline:
RESOURCES:
American Dietetic Association
http://www.eatright.org/
Nutrition.gov
http://www.nutrition.gov/
CANADIAN RESOURCES:
Dietitians of Canada
http://www.dietitians.ca/
Health Canada
http://www.hc-sc.gc.ca/
References:
Choline. Complementary Therapies . March 2002.
Dietary Reference Intakes for Folate, Thiamin, Riboflavin, Niacin, Vitamin B12, Panthothenic Acid, Biotin, and Choline. Institute of Medicine and National Academy of Sciences USA. Washington DC: National Academy Press; 1998.
Institute of Medicine. Dietary reference intakes: vitamins. Institute of Medicine website. Available at: http://www.iom.edu/Global/News%20Announcements/~/media/474B28C39EA34C43A60A6D42CCE07427.ashx. Accessed July 16, 2010.
Lecithin for dementia and cognitive impairment. Cochrane Database of Systematic Reviews . 2000.
The Linus Pauling Institute. Micronutrient Information Center: choline. Oregon State University, The Linus Pauling Institute website. Available at: http://lpi.oregonstate.edu/infocenter/othernuts/choline/. Updated August 18, 2010. Accessed July 16, 2010.
US Food and Drug Administration. Available at: http://www.fda.gov/ . Accessed July 24, 2008.
Zeisel SH. Choline: Needed for Normal Development of Memory. Journal of the American College of Nutrition. 2000;19(5suppl):528S-531S.
Last reviewed July 2010 by Brian Randall, MD
Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.
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