Choline

How You May Benefit:

Delay muscle fatigue
Enhance stamina by stimulating nerve impulses and improving reaction times
Enhance memory
Improve memory by accelerating the formation and integrity of cell membranes in the brain
Increase fat metabolism
Support liver health by improving fat metabolism in the liver

Overview

Choline has a key role in proper nerve impulses, so researchers conclude it may help slow the effects of age-related memory loss, improve reaction times, and reduce fatigue. Choline also supports liver efficiency and helps it dispose of "trapped" fats.

The Full Story

Usage

Amount: The average daily amount is reportedly between 500 and 1,000 mg. However, doses range from 300 to 5,000 mg daily.

For liver health, 350 mg taken 3 times a day is recommended.

For lowering cholesterol, 350 to 900 mg taken 3 times a day.

For improved mental functioning, up to 5,000 mg per day.

These amounts, however, should be taken under the supervision of a nutritionally oriented physician.

Note: Choline is rarely taken in its pure, straight form (except when small amounts are included in a multivitamin or B-complex formula). As a single nutrient, it is usually found as a supplement under the names phosphatidylcholine or phosphatidylinositol. The above amounts refer to these forms.

Timing: Choline supplementation is most beneficial when divided into three doses and taken with meals. It is most often supplemented with other B vitamins, especially inositol.

If your goals include keeping your brain functioning optimally, improving your exercise performance times, lowering your cholesterol levels, or simply keeping your liver healthy, choline is one nutrient science supports. It may be especially helpful for people who put increased stress on their livers and should be considered any time over-the-counter or prescription drug intake or environmental toxins are increased.

Safety Information

Safety:

High amounts, over 3,000 mg per day, may lead to reduced appetite, gastrointestinal disturbances, and nausea.

Large amounts of straight choline may cause a "fishy" body odor, but this is not caused by the other forms of choline, phosphatidylcholine or phosphatidylinositol.

Toxicity:
None known.

Bans and Restrictions:
None reported.

References

Brook, J.G., et al., "Dietary Soya Lecithin Decreases Plasma Triglyceride Levels and Inhibits Collagen- and ADP-Induced Platelet Aggregation," Biochem Med Metabol Biol 35.11986) : 31-9.

Canty, D.J., and Zeisel, S.H., "Lecithin and Choline in Human Health and Disease," Nutr Rev 52.10 (1994) : 327-39.

Cohen, B.M., et al., "Lecithin in the Treatment of Mania: Double-Blind, Placebo Controlled Trials," Am J Psychiatry 139.9 (1982) : 1162:4.

Conlay, L.A., et al., "Decreased Plasma Choline Concentrations in Marathon Runners," N Engl J Med 315.14 (1986) : 892.

Levy, R., et al., "Early Results from Double-Blind, Placebo Controlled Trial of High Dose Phosphatidylcholine in Alzheimer's Disease," Lancet 1.8331 (1983) : 987-8.

Rosenberg, G., and Davis, K.L., "The Use of Cholinergic Precursors in Neuropsychiatric Diseases," Am J Clin Nutr 36.4 (1982) : 709-20.

Wojcicki, J., et al., "Clinical Evaluation of Lecithin as a Lipid-Lowering Agent," Phytotherapy Res 9 (1995) : 597-9.

Zeisel, S.H., et al., "Choline, an Essential Nutrient for Humans (see comments)," FASEB J 5.7 (1991) : 2093-8.

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