Diff: Choline
Comparing revision #1 (2023-12-31 15:48:11) with revision #2 (2026-06-22 14:37:00).
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'''Choline''' is a water-soluble essential nutrient that plays a crucial role in various physiological processes within the human body. It is a precursor to acetylcholine, a neurotransmitter involved in many functions, including memory and muscle control. Choline is important for brain development, liver function, and overall cell structure. While the body can synthesize some choline, dietary intake is essential to meet the body's requirements. |
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==Overview== |
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Essential Nutrient: |
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Water-Soluble Vitamin-Like Substance: Choline is often grouped with B-vitamins due to its similar properties. |
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Precursor to Acetylcholine: Acetylcholine is a neurotransmitter critical for nerve signalling. |
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Biological Functions: |
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Cell Membrane Structure: Choline is a component of phospholipids, essential for cell membrane structure. |
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Neurotransmitter Synthesis: It is a precursor to acetylcholine, crucial for nerve impulse transmission. |
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Methylation Reactions: Choline is involved in methylation reactions, influencing gene expression. |
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Dietary Sources: |
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Eggs: Particularly egg yolks, which are rich in choline. |
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Meat and Poultry: Chicken, beef, and liver are good sources. |
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Fish: Fish such as salmon and cod contain choline. |
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Dairy Products: Milk and cheese contribute to choline intake. |
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==Recommended Daily Intake== |
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Varied Requirements: The recommended daily intake varies by age, sex, and life stage. For adults, it is generally around 425-550 mg for men and 350-425 mg for women. |
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==Deficiency and Excess== |
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Choline Deficiency: |
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'''Choline''' is an essential nutrient involved in cell membranes, methyl-group metabolism, fat transport, and the neurotransmitter acetylcholine. The liver can make some choline, but not always enough to meet the body's needs, so food intake matters. |
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Rare Condition: Choline deficiency is uncommon but may lead to liver dysfunction and muscle damage. |
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Choline is sometimes grouped near the B vitamins because it is water-soluble and involved in one-carbon metabolism, but it is not usually listed as one of the eight B vitamins. |
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Neural Tube Defects: Inadequate choline intake during pregnancy may be associated with neural tube defects in the developing foetus. |
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== Biological Role == |
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The body uses choline to make: |
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Choline Excess: |
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* '''Phosphatidylcholine''' and '''sphingomyelin''', which are important cell membrane phospholipids. |
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* '''Acetylcholine''', a neurotransmitter involved in muscle control, autonomic function, attention, and memory. |
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* '''Betaine''', a methyl donor used in metabolism. |
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TMAO Formation: Excessive choline intake has been linked to the production of trimethylamine N-oxide (TMAO), associated with cardiovascular risk. |
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Choline also supports normal liver function because it is needed to package and export fat from the liver. |
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Fishy Odour: Some individuals may experience a fishy body odour due to the breakdown of choline. |
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==Interactions and Considerations== |
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Methylation: |
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== Food Sources == |
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Good sources include: |
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Methylation Pathways: Choline is involved in methylation reactions, influencing the activity of genes. |
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* Eggs, especially egg yolk. |
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* Beef liver and other meats. |
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* Fish and poultry. |
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* Milk and some dairy foods. |
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* Soya beans and some other legumes. |
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* Cruciferous vegetables such as broccoli and Brussels sprouts, in smaller amounts. |
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SAMe Production: Choline contributes to the production of S-adenosylmethionine (SAMe), a compound involved in methylation. |
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Food composition databases such as USDA FoodData Central are used to estimate choline intake, although choline content varies between foods and preparation methods. |
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Pregnancy and Development: |
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== Intake == |
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The U.S. dietary reference system uses Adequate Intake values rather than a full recommended dietary allowance for choline. The adult Adequate Intake is 550 mg a day for men and 425 mg a day for women, with higher values during pregnancy and breastfeeding. |
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Neural Tube Development: Adequate choline intake during pregnancy is crucial for proper neural tube development in the foetus. |
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The NIH Office of Dietary Supplements notes that many people consume less than the Adequate Intake. That does not automatically mean they have clinical deficiency, because requirements vary and some choline is made in the body. |
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Cognitive Function: Choline is important for cognitive function, and deficiency during pregnancy may impact the child's cognitive abilities. |
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==Research and Health Benefits== |
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Cognitive Health: |
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== Deficiency and Excess == |
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Clear choline deficiency is uncommon, but it can cause liver and muscle problems in controlled feeding studies and in some medical settings. Risk can be affected by pregnancy, low intake, genetic variation, alcohol use, and parenteral nutrition without enough choline. |
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Memory and Learning: Choline is associated with improved memory and cognitive function. |
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High intakes can cause fishy body odour, sweating, vomiting, low blood pressure, and liver toxicity. Very high supplemental intake can also increase trimethylamine N-oxide, which is being studied for possible links with cardiovascular risk. |
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Age-Related Cognitive Decline: Some studies suggest a potential role in mitigating age-related cognitive decline. |
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== Research == |
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Choline is studied in pregnancy, infant development, cognitive function, liver disease, and cardiovascular disease. It is biologically important, but supplement claims often run ahead of the evidence. Food-based intake is the usual starting point unless a clinician or dietitian has identified a specific need. |
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Liver Health: |
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== See Also == |
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* [[Selenium]] |
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* [[Vitamin_B12]] |
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* [[Macronutrient]] |
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Fatty Liver Disease: Choline is involved in preventing and treating non-alcoholic fatty liver disease (NAFLD). |
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== References == |
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* [https://ods.od.nih.gov/factsheets/Choline-HealthProfessional/ NIH Office of Dietary Supplements: Choline health professional fact sheet] |
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* [https://ods.od.nih.gov/factsheets/Choline-Consumer/ NIH Office of Dietary Supplements: Choline consumer fact sheet] |
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* [https://www.ncbi.nlm.nih.gov/books/NBK114308/ NCBI Bookshelf: Dietary Reference Intakes for choline] |
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* [https://fdc.nal.usda.gov/ USDA FoodData Central] |
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Liver Function: It supports overall liver function and metabolism. |
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[[Category:Nutrition]] |
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[[Category:Biochemistry]] |