10 Benefits of Choline
Choline is an essential nutrient that has similar properties to B vitamins. However, with fairly recent recognition as an essential nutrient, debate is still ongoing on whether or not it should be classified as a vitamin.
Choline is required for many different functions in the body including regulation of some metabolic pathways, biosynthesis of lipids and neurotransmitters, brain and memory development, cell structure, and detoxification. Choline is present in all cells of the body.
Everyone needs a certain amount of choline, but it is required in high amounts during pregnancy to meet the needs for both the mother and her unborn baby. Dietary sources of choline include eggs, chicken, salmon, quinoa, flaxseed, cauliflower, bacon, and broccoli. Choline deficiency is associated to some medical issues including atherosclerosis, liver disease, and some neurological illnesses. Below are 10 benefits of choline in the body.
Benefit #1: Memory Development
Studies have found that choline plays an important role in fetal development, including memory development. Deficiency of choline during pregnancy can lead to problems with brain development and cause life-long brain structure and functional issues, including memory loss.
Some animal studies have established that low choline during pregnancy leads to memory decline in the offspring later in life. This does not happen in offspring whose mothers had high amounts of choline during pregnancy. According to the studies, better fetal brain development may result because of protection of DNA from adverse alteration both in the fetal stage and up to four years after birth.
Benefit #2: Protects against Breast Cancer
Studies have found that choline deficiency can lead to DNA damage and destruction of some white blood cells. This can lead to serious health problems including development of cancers. Incidentally, some studies have also found that increased dietary intake of choline leads to a reduced risk of breast cancer.
An amino acid known as homocysteine is associated with an increased risk of some cancers in addition to other health risks including arteriosclerosis and coronary artery disease. Choline is required for the breakdown of excess amounts of homocysteine, which mainly comes from the breakdown of meats. Homocysteine is broken down to methionine, an essential amino acid.
Benefit #3: Healthy Liver
The liver requires choline for the breakdown of fats. Choline is used to produce phosphatidylcholine, which is necessary for metabolizing lipids in the liver. When there is adequate choline in the liver, this process goes on effectively, which helps the liver carry on with its many functions. But in case of low choline, the liver cannot process all the fat it gets from the digestive system.
As a result, fat builds up within the liver, which may lead to nonalcoholic fatty liver disease. Studies carried out on people whose diets were low in choline found out that they were prone to developing fatty liver disease. The fatty liver condition was reversed when these people were put on high choline diets.
Benefit #4: Prevents Neural Tube Defects
The neural tube is a tube that forms in the developing body of an embryo. The tube provides the housing for the central nervous system comprising of the brain and the spinal cord. When a pregnant woman gets the necessary nutrition prior to and during pregnancy, her unborn baby’s neural tube develops normally. However, if a pregnant woman has choline deficiency, the chances of her unborn baby developing neural tube defects increase.
Spina bifida and anencephaly are the most common neural tube defects. It is worth noting that other factors, including folic acid intake, also play a part in the development of the neural tube. For this reason, pregnant women should ensure that they get a properly balanced diet before and during pregnancy.
Benefit #5: Reduces Inflammation
Another health benefit of choline is reduced inflammation. Choline reduces inflammation by lowering the levels of inflammatory markers including homocysteine, C-reactive protein, tumor necrosis factor, and interleukin-6. Studies have found that an increased intake of choline in addition to betaine keeps the inflammatory markers at low levels, thus protecting the body against excess inflammation. This suggests that people who are prone to excessive inflammation may benefit from increased choline intake.
It is worth noting that a certain amount of inflammation is necessary to help the body fight injury and illnesses. Excessive inflammation, on the other hand, can cause damage in the body and lead to various health problems including pain, fatigue, digestive issues, and rheumatoid arthritis.
Benefit #6: Protects against Mental Disorders
Besides helping in memory development, high choline intake during pregnancy can offer the unborn baby protection against neurological disorders like bipolar, schizophrenia, and autism in the longer term.
Some studies have in fact suggested that unborn babies with genetic predisposition to some neurological disorders may get protection if their mothers get choline supplementation during pregnancy.
Increased choline intake can also help in cases of people already suffering from disorders like schizophrenia. Studies involving schizophrenics and those with bipolar disorder found that supplementing with choline improves both the working memory and cognition. This suggests that choline should be considered as a supplementary intervention in the management of neurological disorders.
Benefit #7: Gene Expression
There are characteristics that are unique to individuals in a family, and ultimately in every individual. These characteristics are passed down from the parents and are carried by the genes inherited from the mother and the father. This process occurs following conception and development of the fetus.
For gene expression to occur without degradation, the DNA must be conserved in order to replicate without damage. A choline derivative called betaine is essential for this process. Betaine helps in the production of methylation enzymes, which are responsible for gene expression. Adequate choline intake is, therefore, necessary during pregnancy. Otherwise, without it, and by extension without betaine, methylation enzymes would not be provided for the process of gene expression in the developing fetus.
Benefit #8: Heart Health
Better cardiovascular health is another benefit of choline. An excessive amount of the amino acid homocysteine, produced mainly from the breakdown of meats, is associated with several cardiovascular diseases including coronary artery disease. People on a typical diet containing high amounts of meats are likely to have a correspondingly high homocysteine level. This exposes them to circulatory problems.
Fortunately, provided their diets contain adequate amounts of choline, excessive amounts of homocysteine can be broken down into another amino acid known as methionine. Methionine is an essential amino acid with powerful antioxidant properties. Its other roles include support of the immune function, lipid metabolism, synthesis of proteins, and DNA.
Benefit #9: Helps Protect Nerve Fibers
Whether you are in pain, in a cold or hot environment, or you are hungry, you become aware of your circumstances through the communication that happens between your body and your brain. This process happens through a network of nerves that spreads out throughout the body. The network of nerves comprises of thousands of nerve fibers that serve different parts of the body.
For these nerve fibers to function properly, they need to have a protective cover or sheath. This way, the electric signals running through one nerve fiber do not slow or leak. This protective cover is called myelin. Choline is one of the nutrients necessary for the generation of myelin.
Benefit #10: Boosts Muscle Performance
There are many factors that are necessary for great physical performance, especially in sports. These include strong muscles and stamina. To build strong muscles, you require optimum nutrition and regular workouts. Besides other nutrients required for muscle function, choline plays an important role. Studies have shown that increasing choline intake boosts physical performance in a number of ways.
Choline helps the nervous system to function more effectively, including within the muscles. This means that electrical signals between the brain and the muscles are more efficiently communicated leading to better muscle function. Choline also supports lipid metabolism. Adequate choline intake can also improve stamina so that muscles perform more efficiently for longer.
