Choline is an essential nutrient that is known for its numerous health benefits. It plays a vital role in the body by contributing to several functions, including liver function, cognitive function, and weight loss. It’s crucial to comprehend the different health benefits of choline since many individuals worldwide are experiencing a deficiency of this nutrient in their diets.
In this article, we will explore the history, nutritional profile, health benefits, recommended intake, and risks of consuming too much choline. Additionally, we will provide some delicious recipes that are rich in this nutrient and answer some frequently asked questions about the nutrient.
Sections in This Article
Choline Summary
| Nutrient name: | Choline |
| Nutrient picture: |  |
| Origin: | Greece and Paris |
| Other names: | Choline bitartrate, Choline citrate, Choline L-lecithin, Choline CDP, Choline alpha-GPC. |
| Supplements that contain this nutrient: | LivPure supplement for easy and fast weight loss, PhenQ PM night weight loss supplement, SonoVive hearing support supplement that restores your hearing like a charm. |
| Main benefits: | Supports Liver Function, Enhances Cognitive Function, Contributes to Weight Loss, Reduces Inflammation, Promotes a Healthy Pregnancy. |
| Related nutrients: | Inositol, Betaine, Folate. |
| Recipes with this nutrient: | Scrambled Eggs with Spinach, Baked Salmon with Quinoa, Roasted Brussels Sprouts and Chickpea Salad. |
What Is Choline?
Choline is an essential nutrient that was discovered in 1862 by Adolph Strecker. This nutrient is a water-soluble vitamin-like substance that is often grouped with B vitamins. Choline is not considered a vitamin because the body can produce it, but in small amounts, which means it must be consumed throughout the diet. It has numerous functions in the human body, such as being involved in metabolism and cognitive function.
The History of Choline
The discovery of choline dates back to the 19th century when scientists first identified it in animal tissues. It was initially referred to as “neurine” because it was extracted from the brain. Later on, it was renamed “choline” because it was found to be present in other tissues as well. According to a publication by PubMed on Choline history, Strecker found out that heating lecithin from bile resulted in a new nitrogenous substance that he named “choline”. Later on, Oscar Liebreich discovered a new substance in the brain called “neurine”. After some confusion, it was established that neurine and choline were actually the same molecules, therefore the name choline was used.
Research on this nutrient continued throughout the 20th century, and scientists discovered that it played a vital role in liver function, brain development, and fetal development. In 1998, choline was officially recognized as an essential nutrient by the Institute of Medicine, and it received a recommended dietary allowance (RDA) in 2019.
Choline Nutritional Profile
Choline is found in a variety of foods, including eggs, meat, fish, dairy, and vegetables. The most common form of this compound found in foods is phosphatidylcholine, which is a type of phospholipid. This compound can also be found in supplements, including choline bitartrate, choline chloride, and lecithin.
The recommended dietary allowance (RDA) for choline varies depending on age and gender. Adult males require 550 mg/day, while adult females require 425 mg/day. Pregnant and lactating women require higher amounts of this compound, with 450 mg/day and 550 mg/day, respectively.
This is a list of common foods that includes their choline content in 100g of food according to the US Food and Nutrition Board:
Cheese, cottage, creamed, large or small curd (18.0 mg)
Egg, white, raw, fresh (1.1 mg)
Milk, chocolate, fluid, commercial, reduced fat (17.0mg)
Yogurt, fruit, low fat, 10 grams protein per 8 ounces (14.0 mg)
Basil, fresh (11.0 mg)
Mustard, prepared, yellow (22.0 mg)
Spices, chili powder (67.0 mg)
Spices, cinnamon, ground (11.0 mg)
Spices, paprika (52.0 mg)
Spices, pepper, black (11.0 mg)
Canola oil margarine (11.0 mg)
Salad dressing, mayonnaise, soybean oil, with salt (22.0 mg)
Chicken, broilers, and fryers, meat only, roasted (79.0 mg)
Grape juice, canned or bottled, unsweetened, without added vitamin (3.2 mg)
Source: U.S. DEPARTMENT OF AGRICULTURE
With these dietary reference intakes as a guide, we can see that choline is found in many foods and can easily be included in the diet. It is important to note, however, that some individuals may need more or less choline than the RDA due to age, gender, health status, or other factors.
The Top 5 Choline Health Benefits For Your Body
Supports Liver Function
Choline plays a vital role in liver function, as it is required to make phosphatidylcholine, a component of the cell membrane. It also helps transport fats out of the liver, preventing the accumulation of fat and preventing the development of nonalcoholic fatty liver disease (NAFLD).
Studies have shown that choline supplementation can reduce liver damage caused by alcohol consumption and protect against liver cancer. So, if you are looking to support your liver health, make sure you are getting enough of this compound in your diet. We also recommend that you speak to your doctor if you have any concerns about liver health.
One of the great supplements that has Choline and is great for fixing compromised liver function is LivPure.
LivPure is a good option for supporting liver health because it contains a blend of ingredients that have been shown to be beneficial for the liver, including choline, milk thistle, and other great plants. If you are looking for a natural way to support your liver health, LivPure is a good option to consider.
Enhances Cognitive Function
Choline is necessary for the production of acetylcholine, a neurotransmitter that plays a vital role in cognitive function, memory, and learning. Studies have shown that choline supplementation can improve cognitive function in people with mild cognitive impairment and reduce the risk of neurodegenerative diseases such as Alzheimer’s disease.
People with Alzheimer’s disease have been found to have significantly lower levels of choline in their blood than those without the condition. So, if you are looking for ways to protect your cognitive health, make sure you get enough of this nutrient in your diet.
Because of this benefit, SonoVive supplement has Choline in its formula to improve cognitive function which can lead to better hearing. It’s a great supplement for those who want to improve hearing.
Contributes to Weight Loss
Choline plays an essential role in fat metabolism, as it is required to transport fats out of the liver and into the bloodstream, where they can be burned for energy. Studies have shown that choline supplementation can reduce body weight, body mass index (BMI), and waist circumference in obese individuals.
There have been reports of people who have lost weight after supplementing with choline, so this may be something to consider if you are looking to lose a few pounds. What you simply have to do is add choline-rich foods to your diet and watch the pounds melt away.
Also, if you want a supplement that has Choline and enabling you to lose weight at night while sleeping, then PhenQ PM is a what you need.
Reduces Inflammation
Choline has anti-inflammatory properties and can help reduce chronic inflammation, which is linked to the development of several chronic diseases, including cardiovascular disease, diabetes, and cancer. Studies have shown that choline supplementation can reduce markers of inflammation in the body and improve endothelial function, which plays a vital role in maintaining healthy blood vessels. If you want to lower inflammation in your body, ensure that your diet includes sufficient amounts of this nutrient.
Promotes a Healthy Pregnancy
Choline is essential for fetal development, as it is required for the development of the brain and nervous system. Studies have shown that maternal choline intake during pregnancy can improve the child’s cognitive function and reduce the risk of neural tube defects and other birth defects. Hence, if you are a pregnant woman or plan to become pregnant, make sure you get enough of this compound in your diet for the health of your baby.
How To Take Choline?
Food Sources of Choline
Choline can be found in a variety of foods, including:
Eggs
Meat
Fish
Dairy
Vegetables
The most abundant sources of choline include egg yolks, liver, beef, salmon, and broccoli. Other good sources of choline include chicken, turkey, milk, cheese, and peanuts.
Choline Supplements
Choline supplements are available in several forms, including choline bitartrate, choline chloride, and lecithin. Choline supplements are often used to treat choline deficiency, which can cause liver damage, muscle damage, and neurological symptoms. Choline supplements are also used to improve cognitive function, reduce inflammation, and promote weight loss.
Recommended Daily Intake
The recommended dietary allowance (RDA) for choline varies depending on age and gender. Adult males require 550 mg/day, while adult females require 425 mg/day. Pregnant and lactating women require foods high in this nutrient, with 450 mg/day and 550 mg/day, respectively.
Top 3 Delicious Recipes With Choline-Rich Foods
Scrambled Eggs with Spinach
This recipe is an excellent source of choline and is perfect for a healthy breakfast.
Ingredients:
2 eggs
Salt and freshly ground black pepper
A little olive oil
3 handfuls (approx. 50g) of baby spinach leaves
1 tablespoon of mature cheddar cheese
Crushed chili flakes
To serve: Wholemeal Toast
Instructions:
Whisk together the eggs in a small bowl, adding salt and black pepper to taste.
Heat the olive oil in a pan over medium heat.
Stir in the spinach and cook for approximately 2 minutes until it wilts.
Stir the eggs into the pan with the spinach and make sure they reach the bottom. Cook for a minute or two, stirring occasionally.
Remove the pan from the heat once the eggs are nearly set. Add cheese and sprinkle chili flakes, then stir everything together.
To accompany the dish, serve with wholemeal toast.
Source: Bord Bia
Baked Salmon with Quinoa
This recipe is an excellent source of choline and is perfect for a healthy dinner.
Ingredients:
1 1/2 tablespoons extra virgin olive oil
1 tablespoon chili powder
1/2 teaspoon smoked paprika
1/2 teaspoon cumin
1/2 teaspoon garlic powder
1/2 teaspoon kosher salt
1/4 teaspoon onion powder
1/8 teaspoon cayenne pepper
1 salmon fillet (8 ounces), skin on (or two 4-ounce fillets)
1 cup quinoa, uncooked
2 cups water
1 1/2 cups mixed vegetables (frozen or canned – see note)
1 can (796 ml) diced tomatoes, no salt added, well-drained
1 can (540 ml) black beans, no salt added, drained and rinsed
1/4 cup of cheese
Instructions:
Preheat the oven to 400F.
Use 1/2 tablespoon of oil to grease a 10-inch cast iron skillet (or any other oven-safe pan). Then, preheat on the stovetop over medium-low heat.
Combine chili powder, paprika, cumin, garlic powder, salt, onion powder, and cayenne pepper in a small bowl.
Use 1/2 tablespoon of oil to brush the top of the salmon. Next, sprinkle half of the spice mixture on top of the salmon fillet. Keep the other half of the spices aside for later use.
To cook the salmon fillet, put it in a skillet with the skin side facing up. Cover it and cook on medium-low heat for about 15 minutes until it turns opaque. The exact cooking time will depend on the thickness of the fillet. Once done, put the salmon on a plate and leave it to cool down a bit. Then use a fork to break it into large pieces.
In the same skillet, pour some water or broth to deglaze it. Next, add the quinoa and 1/2 tablespoon of oil to the skillet and toast them over medium heat. This should take about 5 minutes or until the quinoa starts popping. Remember to stir frequently to avoid burning.
Next, pour in the water and add half of the remaining spice mixture to the cooking pot. Heat until boiling and then reduce the heat. Cover the pot and leave to cook for around 12-15 minutes until the water is fully absorbed. Once done, take the pot off the heat and let the quinoa sit undisturbed with the lid on for 5 minutes before stirring.
To the quinoa, mix in the vegetables, tomatoes, beans, and the rest of the spice mixture. Make sure everything is evenly coated by stirring.
To make the dish, first put the salmon pieces on top. Then sprinkle cheese on it. Finally, bake it for 15-20 minutes until the cheese is melted and the casserole is heated through.
To ensure freshness, please consume the dish immediately. Any remaining portion can be stored in a sealed container inside the fridge and should be consumed within 3-4 days.
Source: Crumb Top Baking
Roasted Brussels Sprouts and Chickpea Salad
This recipe is an excellent source of choline and is perfect for a healthy side dish.
Ingredients:
1 cup canned chickpeas, rinsed and drained
12 Brussels sprouts, halved
1 teaspoon olive oil
1 teaspoon fresh sage, chopped
¼ teaspoon curry powder
Salt
Pepper
1-ounce feta crumbled
10 almonds, chopped
Instructions:
Preheat the oven to 400°F.
Toss chickpeas and Brussels sprouts together with oil, sage, and curry powder on a sheet pan. Then, sprinkle with salt and pepper for seasoning.
Occasionally toss the Brussels sprouts and chickpeas and roast them for 25 to 30 minutes, until the edges of the sprouts are brown and they are soft, and until the chickpeas are browned in some places.
Mix the feta and almonds together.
Source: Self
Top 3 Choline Supplements for Overall Health Benefits
We have put together a list of some of the top choline dietary supplements to provide you with an overall health boost.
NusaPure Choline Bitartrate 650 mg
The NusaPure Choline Bitartrate Powder With 650mg per Serving (a serving is 2 caps) provides you with a good source of dietary choline, which helps support brain and liver health. This supplement also helps to support proper nerve and muscle function, you can also take advantage of its cognitive-boosting capabilities.
Main Benefits of the NusaPure Choline Bitartrate 650 mg supplement:
Vegan Friendly: This supplement is appropriate for people following vegan or vegetarian diets. It is also non-GMO and free from gluten, making it a great choice for those with dietary restrictions.
Superior Quality: This supplement contains high-quality Choline Supplement that has been sourced and developed using advanced and superior methods.
Made in the USA: The product is made in the United States in a cGMP-registered facility that has high standards. You can be sure that you are getting a product of superior quality when you purchase this supplement.
NusaPure Choline Bitartrate 650 mg Price:
At $19.99, this product is very reasonably priced. It comes in a bottle of 120 capsules, making it easy to incorporate into your daily routine.
Solgar Choline 350 mg
The Solgar Choline 350 mg Capsules contain a natural source of choline derived from Lecithin. This supplement provides support for the liver, nerves, and brain in addition to aiding in lipid metabolism. It contains no gluten or wheat and is suitable for people following vegan or vegetarian diets.
Main Benefits of the Solgar Choline 350 mg supplement:
Brain Booster: This product is used in the brain’s chemistry to produce acetylcholine, an essential neurotransmitter necessary for proper brain functioning.
Promotes Normal Fat Metabolism: This product helps to transport fat from the liver, and it is used in cellular metabolism for energy production.
Supports Liver Function: This product supports a healthy liver by helping to synthesize and break down fats. It also helps the liver detoxify harmful substances.
Solgar Choline 350 mg Price:
At US$12.74, this product is very affordable and comes in a bottle of 100 capsules, making it easy to incorporate into your daily routine.
Nested Naturals Choline Bitartrate 500mg
The Nested Naturals Choline Bitartrate 500mg provides you with a good source of dietary choline, which helps support brain and liver health. This supplement also helps to support proper nerve and muscle function and can take advantage of its cognitive-boosting capabilities.
Nested Naturals Choline Bitartrate 500mg supplement’s Main Benefits:
Overall Support: To support the liver, it is important to have a well-balanced diet that includes sufficient amounts of choline. This product is also crucial for the body and brain’s energy source as it facilitates the metabolism of fatty acids.
Brain and Nervous System Support: Choline plays a crucial role in the production of Acetylcholine, an important neurotransmitter for memory formation and cognitive function.
Socially-Conscious Product: This supplement is free from animal products and suitable for vegans. It is also non-GMO, gluten-free, soy-free, and does not contain any common allergens. It is produced in a facility certified for Good Manufacturing Practices and NSF, and Third-Party testing is conducted to ensure its quality.
Nested Naturals Choline Bitartrate 500mg Price:
At $18.95, this is an affordable option that comes in a bottle of 60 capsules, making it easy to incorporate into your
Risks of Consuming Too Much Choline (Side Effects)
Consuming too much choline can cause side effects such as fishy body odor, low blood pressure, and gastrointestinal distress. However, these side effects are rare and typically only occur in individuals taking high doses of choline supplements. It is essential to follow the recommended dietary intake of choline to avoid adverse effects.
Choline vs. Other Essential Nutrients
Choline vs. Inositol
Choline and inositol are often grouped together because they are both essential nutrients that are often found together in foods. However, choline and inositol have different functions in the body. Choline is required for the production of acetylcholine, while inositol is involved in cell signaling and the breakdown of fats.
Choline vs. Betaine
Choline and betaine are both essential nutrients that are involved in methylation, a process that regulates gene expression and protein synthesis. Choline is required to make betaine, and both nutrients play a vital role in liver function and the metabolism of fats.
Choline vs. Folate
Choline and folate are both essential nutrients that are involved in DNA synthesis and cell division. However, choline is not converted into folate in the body, and folate does not contribute to the production of acetylcholine.
Choline: Conclusion
Choline is an essential nutrient that plays a vital role in liver function, cognitive function, weight loss, and fetal development. It is found in a variety of foods, including eggs, meat, fish, dairy, and vegetables. Choline supplements are also available and are often used to treat choline deficiency and improve cognitive function. It is essential to follow the recommended dietary intake of choline to avoid adverse effects.
If you are looking to support your brain and liver health, as well as reap the benefits of improved cognitive function and better metabolism, then try out Nested Naturals Choline Bitartrate 500mg today! With its quality ingredients, GMP-Certified facility production, Third-Party testing, and affordable price, you can’t go wrong. Try this product and enjoy the amazing health benefits it offers today!
Frequently Asked Questions About Choline
What is choline good for?
Choline is good for liver function, cognitive function, weight loss, and fetal development. It plays a crucial role in the production of Acetylcholine, an important neurotransmitter for memory formation and cognitive function. It is also involved in methylation, a process that regulates gene expression and protein synthesis.
How much choline is in eggs?
One large egg contains approximately 147 mg of choline. This is approximately one-third of the dietary Choline intake. It is important to note that this amount can vary depending on the type of egg, such as organic or free-range eggs, which may contain higher levels of choline.
How much choline is needed during pregnancy?
The maternal choline supplementation for pregnant women is 450 mg/day of choline. Choline is important for proper fetal development, as it helps to build the baby’s brain and nervous system. It is also essential for pregnant women to have a healthy metabolism and prevent neural tube defects in their babies. Additionally, choline can help reduce the risk of preeclampsia during pregnancy.
What is the recommended daily intake of choline?
The adequate intake of choline varies depending on age and gender. Adult males require 550 mg/day, while adult females require 425 mg/day. Pregnant and lactating women require higher amounts of choline, with 450 mg/day and 550 mg/day, respectively.
Which choline supplement is best for fatty liver?
Choline bitartrate is often used to treat nonalcoholic fatty liver disease (NAFLD). Choline bitartrate helps to reduce fat accumulation in the liver and supports healthy liver function. Nested Naturals Choline Bitartrate 500mg is a great option, as it is made with high-quality ingredients and produced in a GMP-Certified Facility. Additionally, every batch of this product is third-party tested for quality and potency.
How much choline is in milk?
One cup of milk contains approximately 38 mg of choline. This is approximately 7-10% of the Daily Value (DV) for choline, depending on age and gender. Milk is a great source of choline, along with other essential nutrients such as calcium and protein. It is important to note that this amount can vary depending on the type of milk, such as organic or nonfat milk, which may contain higher levels of choline.