Choline – Benefits, Deficiency Symptoms And Food Sources


Other names :: Acetylcholine, Bilineurine

Choline is an essential nutrient that is widely distributed in foods, principally in the form of phosphatidylcholine but also as free choline. . Choline is synthesized by the amino acid methionine, and Vitamins B-12 and Folic Acid, but there may not be enough produced to meet the body’s general needs. Choline is also large player in fat metabolism, signal transmission inside cells, and is involved in many brain and nerve functions because of its production of acetyicholine.

Actions and benefits of Choline

  • Activates growth and repair in tissues, boosts immune system, antioxidant, all organs and glands, connective tissues.
  • Promotes healing in every situation of ill health.
  • Help to prevent nervous system diseases, including Alzheimer’s disease, Huntington’s disease, and tardive dyskinesia.
  • It is also used to produce the important neurotransmitter acetylcholine.

Recommended dosage of Choline

  • Men – 550mg
  • Women – 425mg
  • Pregnancy – 450mg
  • Lactation – 550mg

Signs of Overdose:

Deficiency symptoms of Choline

  • Liver damage.
  • High blood pressure as well as kidney problems.
  • High cholesterol.
  • Fatty buildup in the liver.

When more may be required

Should you consume alcohol, refined sugar or taking large amounts of nicotinic acid you might need extra choline.

Best food sources of Choline

Wheat, green leafy vegetables, cabbage, cauliflower, chickpeas, lentils, peanuts, legumes, milk, soybeans, and whole grain cereals.

How to use Choline

Choline may be best absorbed as Lecithin.

Available as:

Liquid:- the best form due to its high bio availability and fast absorption. Always choose liquid as your first choice when supplementing your diet.

Tablets:- available


Heat and/or moisture may alter the vitamin. Refrigeration is recommended.

Useful References

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