Although not listed as an essential nutrient by the Institute of Medicine until 1998, choline is essential for human health.1 Adequate choline intake is highest during pregnancy and lactation.1-4
What is Choline?
Choline is an organic, water-soluble compound that promotes good health.1 The liver can produce small amounts of the nutrient, but ultimately, choline must be consumed primarily through diet.1
The joint is vital to our normal bodily function.1 It is linked to liver function, brain development, muscle capacity, neurological health and metabolism.1 And while it’s not a vitamin or mineral, choline is often associated with the B complex of vitamins.1
Specifically, the key nutrient supports the following processes:
Cell structure and messaging: Choline helps produce the fats that make cell membranes structurally healthy.1 It is also used to produce compounds that support communication between cells.1
Fat Transport and Metabolism: Choline helps produce a substance that removes cholesterol from the liver.1 Without enough choline, there is a risk of fat and cholesterol accumulation.1
Healthy neural activity: Choline is used to make an important neurotransmitter called acetylcholine.1 Acetylcholine is associated with memory, muscle movement, cardiovascular regulation and a healthy nervous system in general.1
DNA synthesis and gene expression: Along with vitamins such as B12 and folate, choline plays an important role in DNA methylation.1
In short, adequate amounts of this essential nutrient encourage good health—especially during pregnancy.1.2
Why is choline important during pregnancy?
Choline supports fetal brain development during pregnancy.1-3 Some evidence suggests that it reduces the risk of neural tube defects.4
Not only that, but a study from Cornell University reveals that getting enough choline during Pregnancy offers long-term cognitive benefits for the child.2
According to Marie Caudill, a professor at Cornell University, “In animal models using rodents, there is widespread agreement that supplementing the maternal diet with extra amounts of this single nutrient has lifelong benefits on the cognitive function of the offspring… Our study provides some evidence that a similar effect is found in humans.”2
This is important because most pregnant women do not consume enough choline.2 One source suggests that approximately 90 to 95% of pregnant women consume less choline than the daily recommended amount.3
So how much choline is considered adequate intake for adults—including pregnant women?
The average adult man needs about 550 mg of choline per day, while the average adult woman needs about 425 mg of choline per day.1 Pregnant women should generally consume 450 mg of choline per day for optimal health.1.2
The risk of choline deficiency is usually greater in pregnant or lactating women who do not get the recommended amount of folic acid, along with those who experience low vitamin B12 levels and those who have a variation in an enzyme that affects folate status (called methylenetetrahydrofolate dehydrogenase).3
This means that if you are pregnant or breastfeeding and not getting enough choline through diet alone, you may want to discuss completion with your healthcare professional.3
What are the main dietary sources of choline?
High amounts of nutrients can generally be found in the following foods:2
- Eggs
- Lean red meats, poultry and fish
- Cruciferous vegetables
- Legumes and nuts
As a point of reference, a single egg will represent about 20 to 25 percent of a typical adult’s daily choline requirement.1 More specifically, the food sources that contain the most choline include:1
- Egg yolks
- Beef and chicken liver
- Cod and salmon
- Cauliflower and broccoli
- Soybean oil
Are you getting enough of this essential nutrient?
If you’re pregnant and you’re not sure if you’re getting enough choline, be sure to check with a healthcare professional for more information. Your doctor can help you check your diet, make sure your choline levels are adequate, and recommend a prenatal or alternative supplement if needed.
For more information about nutrition and general wellness issuesvisit it Metagenics Blog.
References
1. MJ Coffee. What is Choline? An essential nutrient with many benefits. https://www.healthline.com/nutrition/what-is-choline. Healthline. Accessed July 30, 2019.
2. Ramanujan K. Adequate choline in pregnancy may have cognitive benefits for offspring.http://news.cornell.edu/stories/2018/01/adequate-choline-pregnancy-may-have-cognitive-benefits-offspring. Cornell Chronicle. Accessed July 30, 2019.
3. National Institutes of Health Personnel. Choline | Newsletter for Healthcare Professionals. https://ods.od.nih.gov/factsheets/Choline-HealthProfessional/. NIH. Accessed July 30, 2019.
4. Shaw GM et al. Preconceptional dietary intake of choline and betaine and neural tube defects in the offspring. Am J Epidemiol. 2004? 160 (2): 102-109.
Submitted by the Metagenics team
