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Choline is a vitamin-like compound that has recently gained acceptance as an essential nutrient, even though the body synthesizes some choline. Choline-based supplements include phosphatidylcholine and lecithin.

Why is it essential? Choline is needed for cells to maintain the integrity of their membranes. It aids in the metabolism of fats and their movement in and out of cells. Choline helps the body to form certain neurotransmitters, particularly acetylcholine, and plays an important role in the workings of the nervous system. Choline is also necessary for the liver to function properly.

Benefits and uses: Choline’s role as a component of acetylcholine has led researchers to study the nutrient for a wide variety of neurological and psychiatric disorders. Choline has shown promise as a way to control mood swings and reduce memory loss. Increases in acetylcholine in the brain seem to elevate mood and improve alertness and mental energy, while low levels have been tied to depression and lack of concentration. Many people who use choline as a smart drug notice an improvement in overall disposition. Studies have confirmed that choline boosts the mood of some Alzheimer’s patients who take it. Athletes who take choline-based supplements report that they experience greater energy and less fatigue. Choline can help prevent or treat liver disorders such as cirrhosis, fatty liver, hepatitis, and damage due to drugs or toxic substances. It may also have therapeutic applications in such conditions as eczema, kidney and gallbladder disorders, and manic depression. Studies have shown that choline can lower cholesterol levels and help reduce the risk of < heart disease.

Daily requirement:Choline was not provided an RDA until the first of the new RDIs were released in 1997. The new RDI for choline ranges from 425 to 550 mg per day for adults.

Deficiency risk factors: Although choline deficiencies have been artificially induced in animals and people, little is known about human deficiency in the real world.

Optimal intake: Most estimates of Americans’ average choline consumption from food range from 500 to 1,000 mg per day. Dietary consumption may be falling, however, because people are cutting back on the foods that are richest in choline, such as eggs and liver, to reduce cholesterol consumption. The body may need as much as 1,000 mg per day to avoid deficiency, and even more for optimal performance. An optimal daily supplemental dose is 250 to 350 mg of choline, or somewhat higher levels of phosphatidylcholine or lecithin.

Food sources: Choline is found in beef liver, egg yolks, meat, dairy products, and some vegetables such as cauliflower. Other sources include peanuts, potatoes, oatmeal, soybeans, and wheat germ. Breast milk is rich in choline, as is lecithin. Small amounts of lecithin are added to many processed foods to maintain texture consistency.

Recent findings: A number of new studies have solidified the connection between choline and potential improvements in memory. Studies done on rats have shown that choline supplements administered just before or after birth improve adult performance of not only a variety of spatial memory tasks but also time-related cognitive functions¹; that the combination of phosphatidylcholine and vitamin B₁₂ increases acetylcholine concentrations in the brain and improve memory acquisition and retention²; and that rats provided supplemental choline from conception to weaning have larger forebrain cells, which may contribute to long-term improvement in spatial memory.³ A human study on the role of estrogen in memory enhancement determined the hormone’s cognitive benefits are due in part to an effect on choline uptake and activity.⁴

Safety: Choline is generally safe and nontoxic even at much higher levels, although megadoses are usually reserved for treating manic depression and other serious psychiatric disorders. You should work closely with a qualified health practitioner if you have such conditions. Also, high doses of choline can be counter-effective and actually cause depression in some people. Avoid taking choline supplements if you have gastric ulcers, Parkinson’s disease, or are taking prescription drugs, such as atropine and diphenhydramine meant to block the effects of acetylcholine. High doses of choline can lead to a fishy odor. High doses of phosphatidylcholine or lecithin may cause side effects such as nausea, diarrhea, and gastrointestinal pain.

Types of products?choline, phosphatidylcholine, and lecithin are available in tablets, capsules, softgels, and liquids; lecithin is also available in granules that can be taken directly or sprinkled on foods. The different forms of choline ( choline bitartrate, chloride, and dihydrogencitrate) vary in potency from 36 to 75 percent choline. Phosphatidylcholine supplements may range from 20 to almost 100 percent phosphatidylcholine. Most lecithin supplements contain 5 to 25 percent phosphatidylcholine. choline is often included in B complex and multinutrient formulas. Choline-based supplements are sometimes combined with B₆, inositol, and other B complex vitamins

References

1. Meck, W.H., and C.L. Williams, "Characterization of the facilitative effects of perinatal choline supplementation on timing and temporal memory," Neuroreport (1997), 8(13):2831–35
2. Masuda, Y., et al., "EGG phosphatidylcholine combined with vitamin B12 improved memory impairment following lesioning of nucleus basalis in rats," Life Sci (1998), 62(9):813–22
3. Williams, C.L., et al., "Hypertrophy of basal forebrain neurons and enhanced visuospatial memory in perinatally choline-supplemented rats," Brain Res (1998), 794(2):225–38
4. Simpkins, J.W., et al., "Role of estrogen replacement therapy in memory enhancement and the prevention of neuronal loss associated with Alzheimer’s disease," Am J Med (1997), 103(3A):19S–25S

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