Choline is a nutrient discovered in 1998. Although the body produces it, the amount is insufficient to meet the body’s needs, making the supplementation of choline from daily diet very important. A deficiency in choline can cause direct harm to human health.
1. What is Choline?
Choline is a water-soluble organic compound. Although it is not a vitamin or mineral, it is often categorized along with B vitamins due to similar structures and functions.
Choline is an essential nutrient for the normal functional activities of the body, such as liver function, brain development, muscle movement, metabolism, and activities of the central nervous system.
2. The effects of choline on the body
Functions of choline in the body include:
- Cell structure function: Choline participates in the formation of fats and supports the structural integrity of cell membranes.
- Sending signals to cells: Choline is involved in the production of substances that activate signals sent to cells.
- Transporting and metabolizing fats: The process of transporting cholesterol from the liver requires choline to create necessary intermediates; a lack of choline can lead to fat and cholesterol accumulation in the liver.
- DNA synthesis: Choline and B vitamins like B12 and folate play a crucial role in the DNA synthesis process.
- Participating in the central nervous system: Choline is essential for the production of Acetylcholine – an important neurotransmitter used for memory activities, muscle movements, heart rate regulation, and other basic body functions.
Particular attention must be paid to the role of choline for children when memory is formed from the activity of over 1 billion interconnected neurons through neurotransmitters, with Acetylcholine being the most important.
To synthesize Acetylcholine, the participation of choline is required, thus choline has the effect of enhancing neurotransmission function. Furthermore, choline is a source of methyl groups for creating lipoproteins – important neurotransmitters related to the information storage center and muscle control. With these roles, a deficiency in choline will significantly affect a child’s capabilities.
Choline is also particularly important during pregnancy because low levels of choline can increase the risk of neural tube defects in children. Additionally, low choline levels are associated with other complications during pregnancy such as preeclampsia, preterm birth, and low birth weight.
3. The body’s Choline requirements by age
As mentioned, supplementing choline from the daily diet is very important to maintain adequate levels of choline in the body. The recommended adequate choline intake for each age group is as follows:
- Under 1 year: 125-150 mg/day
- 1-3 years: 200 mg/day
- 4-8 years: 250 mg/day
- 9-13 years: 375 mg/day
- 14-18 years: 400 mg/day (female) and 550 mg/day (male)
- Pregnant women: 450 mg/day
- Breastfeeding women: 450 mg/day
4. Individuals at risk of choline deficiency
Choline deficiency is quite rare, typically seen in certain groups including:
- Long-distance runners
- Alcohol users
- Menopausal women: as estrogen hormone levels that support choline production in the body decrease, the risk of choline deficiency increases
- Pregnant women: the demand for choline during pregnancy increases, making this group more susceptible to choline deficiency
Rich food sources of choline that can be used to supplement daily choline include liver, fish eggs, soybeans, cauliflower, and broccoli.
