Choline Review: Why is choline so important and How it works

Choline Review: Why Is Choline So Important and How It Works

An Overview Of Choline – How To Improve Memory

acetylcholine neurotransmitter in the Brain

Acetylcholine neurotransmitter

In 1998, nutritionists recognized a new essential nutrient named choline, which had the same properties as the minerals present in Vitamin-B groups. This made the nutrient an essential part of our diet it helped support brain activity, muscle movement, and functions of vital organs like the heart and liver.

Although our liver naturally secretes a small amount of choline, it is still not enough for the body functions. Therefore it is essential to have a choline-rich diet: eggs, fish, meat, spinach, nuts, and wheat, etc.

However, its pure form is not as easily soluble as the one found in the compound choline bitartrate. This is why many medical practitioners advice people suffering from choline deficiency to take choline bitartrate supplements.

The choline bitartrate supplements are also known for their Nootropic effects that help the cognitive functions of the brain like memory, brain stimulation, and concentration.

What is Choline?

Choline is a “water-soluble nutrient” that shares properties with the vitamin B group. The nutrient is part of the cholines, a four-grouped category of ammonium salts that contain nitrates and ammonium in their chemical composition.

Although the soluble nutrient is naturally secreted in the liver, the amount emitted is pretty low. The normal secretion does not meet the requirements of the body.  This is why it is necessary to have a choline-rich diet that keeps the choline levels balanced and provide good health.

Choline
Choline
Cholinergic Supplement
Memory Memory
Brain Health
Cognition Cognition

How It Works:

  • It helps synaptic plasticity and improves memory.
  • Promotes the levels of acetylcholine in the brain.
  • Improves brain health and focus.
Dosage:
Between 250 – 1,000 mg per day
Safety:
Rated Likely Safe


How Does Choline Work?

cholinergic effects on the body

Cholinergic effects on the body

Choline is a chemical substance that has similar properties like a vitamin. When consumed inside the body by any means it also works like a vitamin however the functions of choline are quite different. Choline is known to boost energy levels of the body by getting rid of the fatigue and eliminating all the low energy causing signals. It does that by traveling through the bloodstream and entering the brain to make it feel well rested and fresh again.

Along with feeling energetic, choline also makes sure you stay focused on your daily tasks. It does that by also triggering parts of your brain to maximize the cognitive senses. Choline is also known for boosting the memory cells inside the brain which helps you develop sharper memory after consuming choline for a long time.
Choline is also known for improving mood and disorder which is really helpful for your social life. It also cures muscle aches by carrying healthy fats around the body through the bloodstream.

Why is choline so important?

Although choline was discovered quite recently in comparison to the other essential nutrients, it still holds equal importance in the matters of body functioning. The nutrient is a core part of the liver bile’s chemical make-up and plays a vital role in the conversion of acetylcholine which is crucial for the operations of the nervous system.

It is interesting to note that choline is made in the liver but influences the brain more. This is why the supplements that are taken to maintain the choline-level in the body are also called smart drugs.

Some of the functions of choline are:

  • Decreasing the storage of fat in the liver
  • Building brain cells
  • Increasing synaptic plasticity
  • Helping produce the neurotransmitter acetylcholine
  • Preventing chronic heart diseases

If you do not have the optimal level of choline, it may cause severe health problems. As seen above, choline is important for the brain, which means its deficiency will have a severe effect on the nervous system and the functioning of the brain.

What is Acetylcholine?

The acetylcholine is a chemical produced when choline reacts with the acetyl group; the latter compound attaches itself to the oxygen hanging in the choline group. The whole chemical reaction is called an acetylation reaction.

Why is this Acetylcholine Neurotransmitter so important?

Acetylcholine Neurotransmitter

Acetylcholine Neurotransmitter

This chemical reaction is vital for our body to function. The product acetylcholine neurotransmitter is that this means that it controls the function of the automatic nervous systems that connect the muscles with the brain. It is the chemical that makes the communication between the neurons and the muscles easier and smoother.

For example:

Without the presence of acetylcholine, your hand will not move when it feels the burn of a hot stove. Nor will your hand move when a fly sits on you. This is because the motor neurons will not be able to send the required signals to the brain.

Moreover, the chemical helps in the voluntary skeletal movements like standing, sitting and running. It also helps in memory retention and buildup.

The benefits of acetylcholine are strongly linked with choline as without the primary choline nutrient, the body is not able to create the complex acetylcholine.

What is Cholinergic?

Cholinergic is basically a subcomponent of neurotransmitter acetylcholine which is mostly found in the tissues of animal bodies. The main purpose of cholinergic is to prevent fat from getting deposited inside the liver and other vital organs. Its main purpose is to facilitate and control the movement of fat inside the body. Sources that contain the most amount of choline are egg yolks, kidney, wheat germ, yeast, liver and brain.

Cholinergic is very similar to vitamin B when it comes to nutritional properties. To consume it naturally, you just have to eat foods that are extremely rich with cholinergic. These foods also include fish, beans, spinach and peas. Cholinergic is often recommended to people with a heart condition and high blood because it is known for significantly lowering the cholesterol level of the body. It is also recommended for pregnant women as it reduces the risk of neural tube defects in their babies.

How Cholinergic Effects the Body?

Cholinergic is many health benefits which is why so many doctors normally recommend a cholinergic rich diet to stay fit and healthy. One of the main benefits of cholinergic is that helps the body in creating DNA and cell structures. It does that by helping the body absorb all the fats which are then broken down to produce the structure and membrane for the new cells. This means that if you are suffering from a cholinergic deficiency then your body will have problems in creating new cells or at least won’t be able to produce a lot of them.

Similarly cholinergic also helps the body create new DNA inside the cells. DNA is a very important ingredient in building the entire structure. So it really shows how important cholinergic is for the body and you should definitely consume it in a decent amount in order to have a healthy DNA.

Cholinergic is also known to support the nervous system of the body in a fairly positive way. It assures that all the crucial functions of the nervous system keep on working properly. These functions include maintenance of the brain cells and important signaling to all the vital organs of the body.

Cholinergic is also known to affect the liver to ensure it functions healthily. It makes sure that all the fat is properly transported from the liver to all the cells that are located in every area of the human body. A cholinergic deficiency in your body can also put your body to a possible liver damage.

8 Major Benefits of Choline:

The essential nutrient choline is beneficial for both the liver and the brain in many ways. This is why it is said to help reduce liver cancer, cirrhosis, dementia, Alzheimer, some types of seizures and many other brain-related diseases that are caused by a problem in the connection between the neurons.

Some of the benefits of choline include:

  1. Improve memory and concentration
  2. Enhances cognition and process of interpretation and perception
  3. Increases attention span and concentration
  4. The reflexes and motor skills improve
  5. Good communication between the brain and muscles
  6. It results in better logical reasoning
  7. Enhances creative thinking
  8. It is also known to influence a positive mood

Due to its multiple benefits on the brain, choline supplements like choline bitartrate are known in the medicinal world as a Nootropic drug, which is a scientific term that means smart drug. These smart drugs are known to make users smarter by increasing brain activity, cognitive functions, the ability to learn new things and to make new memories while keeping the old ones intact.

Other benefits of choline include:

  • Prevention of fat storage in the liver
  • Anti-inflammation
  • Lowers risk of heart disease caused by the production of toxins like homocysteine
  • Gets rid of the toxins produced in the liver

Top 12 Foods Highest in Choline

Nutritionists have long recommended choline-rich diet so that we can keep the choline levels in our systems balanced.

High Foods In Choline

High Foods In Choline

Since choline is an essential nutrient, it is found in almost all edible plants and meat of animals. This is because all living things require choline. The plants require it to build their cell membranes, and the animals need it for their brains to function properly.

Some of the choline-rich food includes:

  • Fish
  • Egg yolks
  • Beef
  • Cheese
  • Yogurt

Vegetarians can get their daily intake of choline through:

  • Spinach
  • Wheat germs
  • Beans
  • Oats
  • Bananas
  • Soymilk
  • Nuts

The Choline consume level for men and women slightly vary with age, as choline is essential in the fetal development; therefore the women who are pregnant must intake more choline than men their age.

Furthermore, most people find it easy to maintain a proper choline level through natural foods and diet. Still, many have to take the help of dietary supplements like bitartrate choline to help prevent choline deficiency.

What is Choline Bitartrate?

Choline Bitartrate is a highly soluble salt compound that has improved the memory and mental function of the brain, at a faster rate than its pure counterpart choline. This is why it is highly recommended to people who want to benefit from the nootropic effects of the essential nutrient.

In choline bitartrate, the choline compound is attached to a bitartrate which is a form of tartaric salt. This salt is the reason why the compound has a higher absorption rate than the naturally occurring choline.

The choline bitartrate supplements are easily available in the pharmacy and shops in the form of capsules and tablets. They are usually used by people with low choline levels and those looking for the smart drug benefits.

The supplements have usually been added with other minerals and salts so that they can increase the effectiveness of choline on the body.

Top 12 Scientific Benefits of Choline Bitartrate

Choline Bitartrate works as a nootropic drug that is medically proved to make its users smarter and more intellectual than the people who do not take in the extra choline supplement.

Some of its benefits include:

  • Easy recollection of the memory
  • Stimulating brain activity
  • Improvement in synaptic plasticity
  • Enhanced verbal and motor processing
  • Better mental power
  • Better focus and concentration in daily tasks
  • Improved hand-eye coordination
  • Good learning power

It also helps prevent:

  • Insomnia
  • ADHD symptoms
  • Alzheimer’s disease
  • Migraine

The benefits of choline show that it is important for an average man and more important for people who work in professions that require a lot of brain power like doctors, engineers, writers, researchers, and physicians.

How Much Choline Should Take in Daily?

Choline is an essential substance required for maintaining a healthy body; therefore nutritionists have formed a proper chart to guide you for in taking choline.

These are the recommended dosage for each age group per day:

  • 550 mg for males ages 18 and above
  • 550 mg for women who are breastfeeding
  • 425 mg for women aged 18 and above
  • 450 mg for pregnant women
  • 125-200 mg for babies
  • 250 mg for children below 10
  • 375 mg for children above 10

Statistics show that an average the human being needs to take 200-600 mg of choline per day.

Is There Any Side Effects for Choline Bitartrate?

Like any other over the counter drug and supplement prescribed, choline bitartrate too has some side effects that may cause some problem.

6 Common Side Effect of Choline:

  • Sweating
  • Fish like body odor
  • Diarrhea
  • Nausea
  • Vomiting
  • Gastro-intestinal problems like colon disease

The side effects of choline bitartrate are very mild in comparison to the many benefits it possesses. Apart from people who suffer from choline deficiency, those people who suffer from memory loss or complain of absentmindedness may also benefit from it.

References

  1. Importance of choline as essential nutrient and its role in prevention of various toxicities.
  2. Higher dietary choline intake is associated with lower risk of nonalcoholic fatty liver in normal-weight Chinese women.
  3. Estimation of choline intake from 24 h dietary intake recalls and contribution of egg and milk consumption to intake among pregnant and lactating women in Alberta.
  4. Measurement of concentrations of whole blood levels of choline, betaine, and dimethylglycine and their relations to plasma levels.
  5. Choline inadequacy impairs trophoblast function and vascularization in cultured human placental trophoblasts.
  6. Choline-deficiency fatty liver: impaired release of hepatic triglycerides.
  7. Formation of methylamines from ingested choline and lecithin.
  8. Choline supplementation and measures of choline and betaine status: a randomised, controlled trial in postmenopausal women.
  9. MTHFR C677T genotype influences the isotopic enrichment of one-carbon metabolites in folate-compromised men consuming d9-choline.
  10. Choline and betaine in health and disease.
  11. Choline in infant formula and adult nutritionals by ion chromatography and suppressed conductivity: First Action 2012.20.
  12. Choline supplementation in children with fetal alcohol spectrum disorders has high feasibility and tolerability.
  13. Pregnancy alters choline dynamics: results of a randomized trial using stable isotope methodology in pregnant and nonpregnant women.
  14. Low plasma vitamin B-12 is associated with a lower pregnancy-associated rise in plasma free choline in Canadian pregnant women and lower postnatal growth rates in their male infants.
  15. Choline alphoscerate (alpha-glyceryl-phosphoryl-choline) an old choline- containing phospholipid with a still interesting profile as cognition enhancing agent.

 

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