If you’re eating for brain health, your regular menu might include omega-3s from polyphenol-rich berries, lutein-rich leafy greens, and fatty fish.
However, your menu may lack choline-rich foods such as soybeans, eggs, red potatoes, and kidney beans. It has been associated with an increase in sanitation and, more recently, a lower risk of Alzheimer’s dementia.
What you need to know about this under-consumed nutrient, its benefits for brain health and beyond, and how to get enough of it in your diet.
Choline basics
Although not a vitamin, choline is grouped with the B vitamins for some similar functions.The liver produces small amounts of choline, but most of the choline in the body must come from the diet. .
Choline is essential for the proper functioning of the brain and nervous system. It is used to build strong cell membranes and fatty sheaths that protect nerve fibers.
Choline is also required for the production of acetylcholine, a brain chemical (neurotransmitter) that is important for memory, mood, circadian rhythms, and muscle control.
Adequate intake of choline also helps maintain liver health.
Choline and Brain Health
Choline plays an important role in early brain development. Some, but not all, studies have found that high (compared to low) choline intake during pregnancy is associated with cognitive benefits in infants and toddlers.
Two large observational studies have also shown that higher choline intakes improve memory task performance in healthy adults.
However, the effect of choline on dementia risk is unknown.a Large study from Finland in 2019 Higher intakes of phosphatidylcholine, the most common source of choline in the diet, have been reported to significantly reduce the risk of dementia.
new research, Published August 2 in the American Journal of Clinical Nutrition, examined the association between choline intake and the risk of developing Alzheimer’s-type dementia in 3,224 adults. He followed the participants for 16 years, with an average age of 55 years.
Daily choline intakes below 216 mg were associated with an increased risk of Alzheimer’s dementia compared with intakes between 216 mg and 552 mg. The researchers accounted for risk factors such as age, gender, education, BMI, dietary patterns, alcohol consumption, smoking and physical activity.
Choline and Liver Health
Choline is essential for transporting fat stored in the liver to other parts of the body, where it is used for energy and other functions. May cause alcoholic fatty liver disease (NAFLD).
The extent to which suboptimal choline intake contributes to NAFLD in healthy individuals is unknown. A 2014 observational study in China showed that low choline intake in men and women puts him at increased risk of NAFLD.
A 2012 US study by Johns Hopkins Medical School showed that inadequate choline intake was associated with increased liver fibrosis in postmenopausal women. In NAFLD, fibrosis occurs when excessive amounts of scar tissue accumulate in the liver.
There are few data regarding the use of choline to treat NAFLD.
how much and what food
Choline intake recommendations are based on prevention of liver damage.
For adults 19 years and older, men are recommended to take 550 mg of choline daily. A woman should take 425 mg. The recommended daily choline intake during pregnancy and lactation increases to 450 mg and 550 mg respectively.
The richest dietary sources of choline are animal foods, including eggs (147 mg per large egg yolk). Beef (117 mg per 3 oz); Chicken (72 mg per 3 oz); Salmon (77 mg per 3 oz); and Cod (71 mg per 3 oz). Milk and yogurt provide about 40mg per cup.
Plant sources include soybeans (107 mg per half cup), kidney beans (51 mg per half cup), chickpeas, red potatoes, quinoa, Brussels sprouts, broccoli, shiitake mushrooms, cauliflower, peanuts, and green peas.
Who is at Risk of Taking Too Little?
Most US adults consume less than the recommended daily intake of choline. There are no adult consumption data in Canada, but research suggests that pregnant women and young children do not consume enough.
Pregnant women are particularly at risk of choline deficiency, both from too little intake from food and little to no choline found in prenatal multivitamin supplements.
About choline supplements
A variety of diets should provide enough choline for most people. However, pregnant women and those following a vegan diet may benefit from supplementation.
Choline supplements are available as citicoline, choline chloride, and choline bitartrate. Phosphatidylcholine supplements contain only 13% choline by weight.
As always, talk to your healthcare provider about using supplements safely.
Toronto-based private practice dietician Leslie Beck is Medcan’s Director of Food and Nutrition. follow her on her twitter @LeslieBeckRD
