Choline is a compound found in certain protein rich and fat containing food. It is perfect for people who desire to promote brain functions such as focus and performance, and is used in a number of exercise supplements.
Reported Effects
- Focus and performance are increased.
- Brain function is improved.
- Helps with lowering cholesterol.
Choline has several functions in our bodies, including the following:
Choline concentrations in the blood are related to acetylcholine synthesis, and deal with focus and performance. Exercise and training reduce these by up to 40%. Choline supplements help replenish this and maintains focus during the physical activities.
It may help in lowering cholesterol levels.
Healthy brain function is improved, and it helps with mental functions such as focus and memory. It fires up physical activities such as training and exercising.
Essential in brain development of fetuses and infants
Prevents age-related memory loss.
Protects the liver from accumulating fat, as well as from certain types of liver damage.
Deficiency in choline could mean a deficiency in folic acid. It is thus essential for pregnant women and nursing mothers to get choline in their diets, because they would need around 450mg daily to support the growth of the child.
Possible Dangers
Doses that are higher than the regular dose requirements may possibly cause diarrhea, vomiting, gastrointestinal distress, and sweating. There are also some uncorroborated claims about increased choline intake resulting in a higher risk of colon and rectum cancer. People with kidney disease, liver disease, depression or Parkinson’s disease should also avoid this nutrient.
FDA Approved?
The Food and Drug Administration has allowed foods with the essential B vitamin choline and permits food labels to show a good source of choline. Liver, eggs, milk, soybeans and peanuts are some of the sources of choline and lecithin.
Studies
Natural Health has published that Choline is needed for memory and cognition, and also a phospholipid that helps promote fluidity of the neuronal membrane. It repairs and maintains neurons in the brain, too. This effect has been observed not only with people with memory impairment, but also in healthy people. In one such study shown in the Journal Science in 1978, those who ingested choline showed improved performance in memory and intelligence.
Better Nutrition, on the other hand, published that there are studies indicating that the presence of choline diminished the severity of memory problems in old animals. Another study in the Ohio State University showed similar results. Supplementation in humans is advised because the liver is not capable of making enough choline to satisfy and improve on our daily needs.
According to some tests in the Linus Pauling Institute, while choline is not a vitamin technically speaking, it is still an essential nutrient. While the body synthesizes it in small amounts, it still needs to be consumed through food intake. It was also found to diminish severity of memory problems in rats, but more research is needed in humans.
An investigation from the Mt. Sinai School of Medicine in 2009 also made a study between the link of choline intake and breast cancer risk. There were positive results from the testing of 1,508 women, which led them to believe that choline may have an important role in prevention and cure.
Supplements using this Ingredient:
1. BSN Hyper FX
2. BrainQuicken BodyQuick
3. Nature’s Science Vitamin B-Complex
4. Beverly Int. Lean Out
5. NOW B-100 Caps
6. Ultimate Nutrition Super Vitamin B-Complex
7. Optimum Mega Fat Burners
8. Universal Ripped Fast
9. NOW Phosphatidyl Serine
10. MRM Liver X
Conclusion
Choline has a multitude of positive effects to the brain and the body, and the risk is minimal. It may be used to boost physical activity such as playing sports or exercise, but it also has a lot of other applications that could spell the difference between life and death. Choline is often used with other supplements that promote brain development an enhance focus, such as Vinpocetine.