Choline is Vital to Healthy Cells and You Probably Are Not Getting Enough of it
All animal and plant cells need choline, according to the National Institute of Health (NIH). However, it is estimated that 90 percent of Americans do not get the daily recommended dosage of this essential nutrient. That can lead to organ diseases and may play a role in Alzheimer’s, according to an Arizona State University study published in the journal Aging Cell.
What is Choline
Our bodies produce choline, but not enough to meet our daily needs. It is also available in many of the foods we eat, such as meat, poultry, fish, vegetables, dairy, eggs, potatoes, beans, nuts, and whole grains. It is from those foods that we get most of our choline.
Once produced in our bodies or ingested, Choline is converted into a neurotransmitter. As such, it helps facilitate functions of muscles, mood, brain, and nervous system. Choline also is vital to cell structure and metabolism.
Supplements
One simple way to get more Choline is to eat better. However, that can be tricky. It is nearly impossible to measure how much choline is in the food you eat.
As a result, there is a growing choline supplement market.
Growing Market
By 2032, the market for choline is expected to almost double from $1.71 billion in 2022 to $3.21 in 2032, according to research firm Fact.MR.
Choline use is expected to grow by 6.5 percent compound annual growth rate (GACR) over that period. Much of that increase is due to its use as a supplement and an ingredient in baby formula. However, it is also being given to livestock use as well.
Daily Recommended Dose of Choline
The daily recommended dose of choline range from 125 milligrams (mg) for infants under six months to 550 for males over 14 years of age and breastfeeding mothers, according to the Cleveland Clinic. Girls 14-18 should get 400 mg and the recommended daily amount for women over 19 is 425 mg.
Possible Side Effects
Just as a lack of choline can have a negative impact on your health, so can too much.
Heart damage is at the top of adverse side effects from choline intake. Excessive doses can result in heart attack and stroke. Other side effects include liver damage, vomiting, excessive sweating, and increased salivation.
Need for Supervision
According to the Cleveland Clinic, people should consider a choline supplement if they are vegan or vegetarians, are pregnant, have certain genetic disorders, or are being fed intravenously.
Choline supplements are available over the counter. However, it is difficult to know if you have a choline deficiency or how much of a deficiency you may have. As a result, you should talk to your healthcare provider before using a supplement.
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