What is choline?
Choline is a B-vitamin that often receives little fanfare. This may be due in part to the fact that most Americans take in enough of the vitamin through their everyday eating patterns. If you don't take in choline directly, your body still finds a way to acquire this important vitamin. It is often produced by another substance in your body called Lecithin, a nutrient found in many foods. Choline itself can be found in many foods including egg yolks, cabbage, and peanuts.
What are choline's functions in your body?
- It helps build cell membranes.
- It helps transfer fat in and out of cells.
- It plays a part in sexual reproduction.
- It helps regulate memory.
- It aids in muscle control.
- It aids in liver function.
- It assists in gallbladder function.
- Allows fats and cholesterol to flow freely through liver and gallbladder.
How dangerous is choline deficiency?
Many people are concerned with the effects of lack of vitamins. Because choline is necessary for so many bodily functions, it is understandable that a deficiency can cause problems. The most serious complication occurring from lack of choline is severe liver damage.
To avoid this, you should make sure to take in enough choline. Although there is no RDA for choline, a good guide to follow is for a male to incorporate 550 mg of choline into his diet per day while a female needs to incorporate about 440 mg into her diet per day. This will help ensure that your body is functioning in the way it should be and help you avoid choline deficiency.
Is there a toxicity level?
If you take extremely high doses of choline, there can be side affects. These include salivation, sweating, diahhrea, and an embarrassing fishy body odor. You should not exceed 3.5 grams a day.
You needn't worry about exceeding this dosage by dietary choices. Most toxicity cases occur from excessive supplementation of the vitamin. You can eat choline rich foods without worry. It is, after all, an important component of your daily diet.
Vitamin B 6
Vitamin B 12
Vitamin B 17
Minerals: An Overview