Choline: The Essential Nutrient for Brain and Body Health
Choline, a crucial water-soluble micronutrient important for brain development, liver health, and muscle function, is not produced in adequate amounts by the body, resulting in insufficient intake for many Americans. The National Institutes of Health indicates that routine checks for choline levels are uncommon. Dr. Shae Datta highlights its importance in the synthesis of acetylcholine, a neurotransmitter that influences mood and memory. A study conducted in 2022 found a correlation between low choline intake in mothers and an increased risk of neural tube defects. Additionally, research is investigating its potential to lower Alzheimer's risk and enhance muscle function. Key dietary sources include beef liver, egg yolks, and soybeans. The NIH advises a daily intake of 425 mg for women and 550 mg for men, noting that excessive amounts can lead to negative effects.
Key facts
- Choline was formerly known as vitamin J.
- The body does not produce enough choline naturally.
- Most Americans do not get enough choline from diet.
- Choline is used to create the neurotransmitter acetylcholine.
- Low maternal choline intake is linked to neural tube defects.
- A 2023 study found low choline intake reduced strength gains in older adults.
- Choline levels were 8% lower in brains of people with anxiety disorders.
- One large hard-boiled egg contains 147 mg of choline (27% DV).
Entities
Institutions
- National Institutes of Health
- NYU Grossman Long Island School of Medicine
- NYU Langone Concussion Center
- Trinity Health
- Detroit Red Wings
- UC Davis Health
- Molecular Psychiatry
Locations
- Ann Arbor
- Michigan
- United States