Choline is an essential nutrient that is vitamin-like and important in a variety of physiological processes, including synthesis of neurotransmitters, methylation reactions, and the normal transportation and breakdown of lipids and fats. In broader terms, choline is involved in healthy liver function, movement in muscles, brain development, and supporting energy.
Choline can be produced in your body in the form of phophatidylcholine, a phospholipid, which is a type of specialized fat molecule. The compound also appears in various foods, particularly eggs, poultry, fish, meat, peanuts and other legumes, dairy products, and cruciferous vegetables. However, many researchers suggest that the average person does not get enough choline. Experts recommend 425 millgrams of choline per day in women while men should take 550 milligrams of choline per day.
Along with food sources, choline can be obtained through supplementation, ensuring that you get enough choline for a healthy body and mind. Popular choline sources include:
Choline plays an important role in the process called methylation, a reaction that results in the addition of a methyl group to a molecule.
Choline is most important as a precursor to acetylcholine. Acetylcholine is one of the most abundant neurotransmitters in the body. Acetylcholine is often nicknamed the learning neurotransmitter.
Choline Powder Uses and Benefits
Choline works synergistically with vitamins in the B vitamin complex family, particularly vitamin B12 (cyanocobalamin) and vitamin B9 (folic acid).
Choline benefits often center on its support of acetylcholine. The increased storage and creation of acetylcholine may increase communication and stimulation in the brain. Choline may also improve mental fluidity, which is involved in thinking, writing, and holding conversations.
Choline may also be important to physical performance. Choline supplementation may contribute to increased physical endurance.