The benefits of choline in our bodies need to be known

Many food products are fortified with choline. But, what exactly is choline, and what are its health benefits? Come on, thoroughly peel everything you need to know about the benefits of choline in this article.

What is choline?

Choline is a water-soluble chemical compound that functions similarly to vitamins. Choline is still a family related to folate and vitamin B complex.

The human body is capable of producing its own choline in the liver, which is formed from amino acids. However, the portion of natural choline that is produced by the body is only small, so you need additional intake of various foods to support your body's health.

What are the benefits of choline in the body?

Choline plays an important role in many processes throughout the body. These nutrients help build structure and regulate the work of body cells, transport cholesterol from the liver, DNA synthesis processes, and detox toxins. Choline also works to maintain the function of the nervous system, which is involved in memory, muscle movement, regulating heart rate, and many other basic functions. What else are the benefits of choline for the body?

1. Maintain brain health

Choline intake to the brain helps sharpen memory and regulate mood. This is reinforced by the results of a study published in The American Journal of Clinical Nutrition in 2011 which involved nearly more than 1200 people aged 36-83 years without signs of dementia. This study reports that intake of foods high in choline improves cognitive function of the brain as well as storage of verbal and visual memory.

Where can you get choline, and how much is needed?

Choline is found in many fresh food sources, such as beef, beef liver, chicken liver, chicken breast, eggs, soybeans, fish oil, kidney beans, cauliflower, potatoes, milk, yogurt, broccoli, sunflower seeds, brown rice, mushrooms, and spinach. You can also get additional intake of choline from milk and fortified cereals, as well as dietary supplements.

The recommended daily intake of choline is 550 mg for men and 425 mg for adult women. The need for choline for pregnant women will be even higher to ensure a healthy pregnancy and optimal fetal development. Women who enter menopause are also prone to choline deficiency, so the intake of high-choline foods needs to be increased during this time.

Choline intake side effects

Choline deficiency is associated with decreased brain function (forgetfulness, mood changes, and learning difficulties), 3L (weakness, fatigue, lethargy), and muscle aches. But also pay attention to your maximum daily limit of choline. The maximum limit for choline intake for adults is 3500 mg per day.

Most choline intake can cause body odor, vomiting, low blood pressure (hypotension), and excessive sweating. Even so, excess choline is a condition that rarely occurs only from daily food intake.

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