Choline
Learn about choline in this article — but remember, a healthy, balanced diet naturally provides the body’s nutritional needs.
What is Choline?
Choline is a water-soluble nutrient similar to B vitamins. It is the precursor that the human body converts into acetylcholine, a neurotransmitter that acts as a chemical messenger released by nerve cells, allowing them to communicate with each other.
Choline also functions as a neurotransmitter in the autonomic nervous system between neurons. It is synthesized by cholinergic neurons and is involved in regulating functions such as heart rate, blood pressure, gastrointestinal motility, glandular secretions, and bladder control.
- What are the sources of choline?
- Choline can be found in a wide variety of foods, including:
- •Liver
- •Beef steak
- •Chicken breast
- •Fish
- •Eggs
- •Dairy products
- •Cauliflower
•Broccoli
•Soybeans
What is the recommended limit for choline intake?
Nutrition experts recommend that men consume 500 mg of choline daily, while women need 425 mg. The requirement increases during pregnancy and lactation, with pregnant women needing an additional 25 mg and breastfeeding women an additional 175 mg per day.
Although the body produces a small amount of choline, most daily requirements must be met through diet. While many people do not get enough choline, true deficiency is rare. In severe cases, however, deficiency can lead to muscle or liver problems.
- What are the symptoms of choline deficiency?
- Deficiency symptoms may occur, often associated with medications that have anticholinergic side effects such as antihistamines and certain antidepressants. Symptoms include:
- •Flushing and warmth: Low choline levels can cause skin flushing and inflammation, especially on the face, along with a warm sensation.
- •Dryness: Because choline stimulates sweat and saliva secretion, deficiency may lead to dry mouth and throat, and in some cases, inability to sweat even with fever.
- •Blurred vision: Choline helps regulate eye focus and pupil dilation in response to light. Deficiency may cause blurred vision and increased light sensitivity.
•Delirium: Severe deficiency can result in delirium, irritability, hallucinations, and fragmented rapid speech.
•Urinary difficulty: Since choline is involved in smooth muscle contractions, deficiency may lead to urinary retention and constipation.
- What are the effects of excessive choline consumption?
- A cholinergic crisis is a toxic condition caused by excess acetylcholine in the body. Although it may occur with high doses of cholinesterase inhibitors, it is more commonly associated with exposure to nerve agents (such as those used in chemical warfare) or pesticides. If untreated, the condition can be life-threatening. Therefore, it is important to know the effects of excessive choline consumption, which include:
- •Blurred vision
- •Nausea, vomiting, and diarrhea
- •Shortness of breath
- •Excessive sweating and salivation
- •Frequent urination
•Bradycardia (heart rate below 60 bpm)
•Muscle cramps and weakness
Frequently Asked Questions
What are the uses of choline?
Researchers emphasize the need for further studies to evaluate the effects of choline-containing supplements on memory, brain function, mental health (including depression and bipolar disorder), and fetal development, particularly brain growth.
Before taking any dietary supplement, always consult a healthcare provider. They can advise on potential benefits, risks, and interactions with current medications.
