Choline

Function

Choline is grouped within the Vitamin B Complex and naturally produced by the body. Choline is a component in the Lecithin molecule, which makes Lecithin a good Choline source. A diet rich in lecithin food sources enables the body to break this down into Choline.

Choline improves the blood circulation in the eyes and forms a substance in the brain that improves the memory. It releases fat and reduces the cholesterol level in the blood. It improves the liver function, gall bladder, kidney, glands, heart and circulation.

Vitamin deficiency

Bad memory, hormone disturbance, broken blood vessel in eye, cataract

Food sources

Milk, liver, eggs, peanuts, cauliflower, navy beans, tofu, almonds

Examples of therapeutic usage (not always proven effective or safe)

Problems with the circulation, heart, liver or gall bladder.

Toxic dose – symptoms

When large amounts of Choline are taken the person may suffer from a fishy body odor, sweating, salivation, hypotension, hepatotoxicity.

RDI (Recommended Daily Intake)

Not established

AIs (Adequate Intakes)

Although  AIs have been set for choline, there is no certainty that a dietary supply of choline is needed at all stages of the life cycle.

If you suffer from trimethylaminuria, renal disease, liver disease, depression or Parkinson’s disease, you might be at risk of adverse effects with choline intakes.

Infants 0-6 months 7-12 months	Milligram per Day 125 150
Children 1-3 years 4-8 years	- 200 250
Males 9-13 years 14-18 years 19-30 years 31-50 years 50-70 years > 70 years	- 375 550 550 550 550 550
Females 9-13 years 14-18 years 19-30 years 31-50 years 50-70 years > 70 years	- 375 400 425 425 425 425
Pregnancy < 19 years 19-30 years 31-50 years	- 450 450 450
Lactation < 19 years 19-30 years 31-50 years	- 550 550 550

Source: USDA Dietary Reference Intakes