Foods High in Choline | Health Benefits of Choline

Choline

Water Soluble

Health benefits of Choline:

Contributes to the normal function of your liver, enables your body to process fats effectively and may contribute to cardiovascular health

The Worlds Science

See the bottom of this page for the ingredients highest in choline

What is choline?

Choline is an essential nutrient that is naturally present in some foods, especially liver, meat and eggs. It is also present in fish, beans, nuts and dairy products.

We can produce our own choline in the liver but the amount that the body naturally produces is not enough to meet our needs1.

Why does it matter to me?

There is evidence to suggest that choline may be important for ensuring normal brain development in the developing foetus and in small children3
Choline reduces the levels of a chemical called homocysteine which circulates in the blood. High levels of homocysteine can cause heart problems. Therefore, some researchers have claimed that choline can improve cardiac health. However, these claims are controversial and more studies are required4
Numerous animal and human studies have shown that choline is involved in making sure that you have only a small amount of lipid (fat) in your liver. Having high levels of fat in your liver is also associated with an increased risk of serious health problems, such as diabetes, high blood pressure and kidney disease5.

Choline research

A recent study showed that a significant majority of pregnant women consume less choline than their ‘adequate intake (AI)’2.

There is a great deal of research investigating other possible health benefits of choline. Although this research is currently based on animal studies it holds great promise for the future.

For example, recent studies suggest that choline may play a role in reducing the risk of certain forms of cancer6 and improving the memory of elderly patients suffering from dementia7.

What if I don’t get enough?

Choline deficiency can lead to liver and muscle damage, these ailments are rectified by increasing the intake of choline.
Studies show that up to 90% of Americans don’t get enough choline, which can lead to fatigue, insomnia, poor kidney function, memory problems and nerve-muscle imbalances.

How much do I need?

The RDA (average daily intake to protect health for 98% of the population) for choline is an AI (adequate intake) this is due to a lack of comprehensive data to arrive at an RDA. An AI is assumed to be at the level of an RDA or above it.

Review date: 1/12/2024

Next review date: 1/10/2025