Choline: Health Benefits, Source, And Dosage

Choline: Health Benefits, Source, And Dosage

Choline is one of the vitamin B complex. It is found abundantly in lecithin. This vitamin helps the body to digest, absorb, and carry the fat and fat soluble vitamins in the bloodstream. It helps to regulate the minimal deposition of fat and cholesterol in the arteries and liver. Without this, the arteries become clogged, and hypertension and other cardiac problems follow. This vitamin is also needed in the synthesis of nucleic acids (DNA and RNA), and for the myelin sheaths of the nerves. It is essential in the manufacture of certain neurotransmitters, and phospholipids. It helps in the liver and gallbladder functions. It is very essential in fat metabolism. Without it, the fat becomes trapped in the liver where they block metabolism.

Choline is used to treat serious liver problems. It prevents gallstone formation, kidney damage, nephritis, glaucoma, myasthenia gravis, high blood pressure, and atherosclerosis. It is used to treat bipolar depression or manic depression. Choline, in the form of phosphatidylcholine, is used to lower total serum cholesterol and triglyceride levels; to increase HDL (the good kind of fatty acid), and to treat Alzheimer’s disease.

Choline deficiency symptoms include high blood pressure, hardening of the arteries, atherosclerosis, kidney damage, cirrhosis and fatty liver degeneration.

Richest source of choline is lecithin, and egg yoke. It is also found in blackstrap molasses, grains, legumes, and in cauliflower and lettuce as free choline.

Dosage: RDA 150 mg; ODA 600 mg; TDA 500-1,000 mg. Recommended: Take choline which has 90% phosphatidylcholine 3 times a day with meals. For liver disorders: 350-500 mg daily. For Alzheimer’s disease and bipolar depression: 5,000-10,000 mg daily. To lower cholesterol: 500-900 mg daily.

Caution: Prolonged megadoses of choline, when isolated from inositol, may deplete vitamin B6. Choline should always be taken with inositol and other B vitamins.