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Overview:
What is Choline?
Choline Intake:
According to an analysis of 2007–2008 NHANES data, black males of all ages had lower mean choline intakes than their white and Hispanic counterparts, but choline intakes did not differ substantially among females of different races/ethnicities.
Health Benefits:
Cardiovascular:
Some researchers have suggested that choline might protect cardiovascular health by reducing blood pressure, altering lipid profiles, and reducing levels of plasma homocysteine. Other research suggests that higher dietary choline might increase cardiovascular disease risk because some choline and other dietary ingredients, such as carnitine, are converted to trimethylamine (TMA) by intestinal bacteria. The TMA is then absorbed and converted by the liver into trimethylamine-N-oxide (TMAO), a substance that has been linked to a higher risk of cardiovascular disease.
Neurological:
People with Alzheimer’s disease have lower levels of the enzyme that converts choline into acetylcholine in the brain. In addition, because phosphatidylcholine can serve as a phospholipid precursor, it might help support the structural integrity of neurons and thus might promote cognitive function in elderly adults. Some experts have therefore theorized that consuming higher levels of phosphatidylcholine could reduce the progression of dementia in people with Alzheimer’s disease. However, little research conducted to date supports this hypothesis, as described below.
A few observational studies have shown a link between cognitive performance in adults and both higher choline intakes and plasma concentrations. In one observational study in 2,195 adults age 70–74 years in Norway, participants with plasma free choline concentrations lower than 8.4 mcmol/L (20th percentile of concentrations in the study population) had poorer sensorimotor speed, perceptual speed, executive function, and global cognition than those with choline concentrations higher than 8.4 mcmol/L . A second study in 1,391 adults age 36–83 years from the Framingham Offspring study who completed food frequency questionnaires from 1991 to 1995 and again from 1998 to 2001 found that those with higher choline intakes had better verbal memory and visual memory. Furthermore, higher choline intakes during the earlier period were associated with smaller white matter hyperintensity volume (a high volume is a sign of small-vessel disease in the brain).
Some evidence suggests choline may play a role in the development and treatment of certain mental health disorders.
One large observational study linked lower blood levels to a higher risk of anxiety — but not depression.
These levels are also used as an indicator for certain mood disorders, and choline supplements are sometimes used to treat bipolar disorder
Although choline deficiency results in liver disease, it’s unclear whether intakes below the recommended levels increase your risk of liver disease.
A study in more than 56,000 people found that normal-weight women with the highest intakes had a 28% lower risk of liver disease, compared to those with the lowest intakes
Choline Deficiency:
Consuming too much choline has been associated with unpleasant and potentially harmful side effects.
These include drops in blood pressure, sweating, fishy body odor, diarrhea, nausea and vomiting.
The daily upper limit for adults is 3,500 mg per day. This is the highest level of intake that is unlikely to cause harm.
It is very unlikely that someone could ingest this amount from food alone. It would be almost impossible to reach this level without taking supplements in large dose.