Choline: effect, foods, daily requirement & supplements

Choline: What is it exactly and why is it important?

Cholin ist ein lebensnotwendiger, vitaminähnlicher Nährstoff. Es wurde 1849 erstmals in tierischer Galle entdeckt und zeitweise als Vitamin B4 bezeichnet. Heute gilt Cholin nicht mehr als Vitamin, da der Körper es selbst herstellen kann. Ob unser Körper selbst genügend Cholin produzieren kann, hängt unter anderem von der Ernährungsweise, dem Alter, Geschlecht und anderen Faktoren ab. Daher ist wichtig, dass wir Cholin ausreichend über unsere Lebensmittel aufnehmen.

What does choline do in the body?

Choline is less well known than other vitamins and minerals, even though it occurs in the body in a range of different compounds and performs several important functions: In the form of phosphatidylcholine, commonly known as lecithin, it’s a key component of the membranes surrounding every cell in the body. The body also uses choline to produce the neurotransmitter acetylcholine. This plays an important role in nerve transmission, memory, attention and muscle control.

Choline is an important building block for liver health

Choline contributes to fat metabolism by helping transport fat away from the liver. A pronounced choline deficiency can therefore cause fat to build up in the liver. The body’s ability to use and produce choline also depends on other nutrients. Vitamin B12 and folate are particularly important in this regard. A deficiency in either nutrient may impair the body’s own choline production.

Which foods are particularly high in choline?

Choline is found in a wide range of foods. Particularly rich sources are animal products such as eggs (especially the yolk), liver, meat and fish. Milk and dairy products also contribute to our overall intake.

Good plant-based sources of choline are:

• peanuts
• soybeans
• edamame
• tofu
• flaxseed
• beans and other pulses
• wholegrain products
• all types of nuts and seeds
• cruciferous vegetables
  

Foods containing smaller amounts can still make an important contribution when eaten regularly over several days.

How much choline do we need?

Because there isn’t enough data to establish an exact choline requirement, the European Food Safety Authority (EFSA) has set an “adequate intake” of choline per day for adults aged 15 and over at 400 mg. The recommended daily intake during pregnancy is 480 mg and 520 mg while breastfeeding. These figures are intended as guidance. Consuming less choline on a particular day doesn’t automatically result in a deficiency. What matters is your overall diet and choline intake over a longer period. Severe choline deficiency is rare in healthy people.

Why do pregnant women need more choline?

Choline requirements increase during pregnancy because nutrients must support not only the mother’s body but also the placenta and the unborn baby. Choline is needed to build new cell membranes and support the development of the baby’s brain and nervous system. Studies suggest that an adequate supply of choline before and during pregnancy as well as while breastfeeding may support the child’s brain development. Ensuring an adequate intake of choline-rich foods is therefore particularly important during this stage of life. 

When might a choline supplement be worthwhile?

During periods of increased demand – such as childhood and adolescence, pregnancy, breastfeeding or intensive physical activity – the body’s own production and dietary intake may not always be enough to meet requirements. Pregnant women should take particular care to obtain sufficient choline from their diet. People who don’t eat eggs and consume few or no animal products may wish to review their choline intake with a nutritionist or doctor and discuss whether a supplement would be sensible. At present, there’s no general recommendation to take choline supplements during pregnancy. Nevertheless, choline supplements for pregnant women are already available.

When should choline supplements be viewed critically?

Ensuring an adequate choline intake is particularly important during pregnancy. In this situation, taking a choline supplement may be worthwhile after discussing it with a doctor or nutritionist. At the same time, choline supplements are marketed for weight loss, mental well-being and improved cognitive performance. But which claims are supported by evidence, and what actually makes sense?Choline is often promoted as a “fat burner” because the nutrient is involved in the transport and metabolism of fat. This doesn’t mean, however, that taking extra choline will reduce body fat. Nor is there convincing evidence that choline supplements improve mood, mental well-being or sleep problems. Similarly, research into choline’s effects on dementia and cognitive performance has so far provided insufficient evidence for any general or higher intake recommendations. 

What happens if I take too much choline?

It’s very unlikely that a normal diet will result in excessive choline intake. Critical situations arise mainly when high-dose supplements are taken in excess. More choline isn’t automatically better for the body: Very high intakes – above 3.5 g per day, upper level, UL – can cause, among other things, a fishy body odour, gastrointestinal problems, heavy sweating and low blood pressure. High intakes can also damage the liver.