Latest news with #choline
Health Line
2 days ago
- Health
- Health Line
What Is Choline? An Essential Nutrient With Many Benefits
Choline is a vital nutrient, but many people do not consume the recommended intake. Beef and chicken liver, salmon, and eggs are among the richest dietary sources of choline. Choline was only acknowledged as a required nutrient by the Institute of Medicine in 1998. Although your body makes some choline naturally, you need to get it from your diet to avoid a deficiency. Many people are not meeting the recommended intake for this nutrient. This article provides everything you need to know about choline, including what it is and why you need it. What is choline? Choline is an essential nutrient. This means it's required for normal bodily function and human health. Though your liver can make small amounts, you must obtain the majority through your diet. Choline is an organic, water-soluble compound. It is neither a vitamin nor a mineral. However, it is often grouped with the vitamin B complex due to its similarities. In fact, this nutrient affects a number of vital bodily functions. It impacts liver function, healthy brain development, muscle movement, your nervous system and metabolism. Therefore, adequate amounts are needed for optimal health. Serves many functions in your body Choline plays an important part in many processes in your body, including: Cell structure: It is needed to make fats that support the structural integrity of cell membranes. Cell messaging: It is involved in the production of compounds that act as cell messengers. Fat transport and metabolism: It is essential for making a substance required for removing cholesterol from your liver. Inadequate choline may result in fat and cholesterol buildup in your liver. DNA synthesis: Choline and other vitamins, such as B12 and folate, help with a process that's important for DNA synthesis. A healthy nervous system: This nutrient is required to make acetylcholine, an important neurotransmitter. It's involved in memory, muscle movement, regulating heartbeat and other basic functions. How much do you need? Due to a lack of available evidence, a Reference Daily Allowance (RDA) for choline has not been determined. However, the Institute of Medicine has set a value for adequate intake (AI). This value is intended to be sufficient for most healthy people, helping them avoid negative consequences of deficiency, such as liver damage. Nevertheless, requirements differ according to age, gender, and genetic makeup. In addition, determining choline intake is difficult because its presence in various foods is relatively unknown. Here are the recommended AI values of choline for different age groups: 0–6 months: 125 mg per day 7–12 months: 150 mg per day 1–3 years: 200 mg per day 4–8 years: 250 mg per day 9–13 years: 375 mg per day 14–18 years: 400 mg per day for females and 550 mg per day for males Adult females: 425 mg per day Adult males: 550 mg per day People breastfeeding: 550 mg per day Pregnant people: 430 mg per day Deficiency is unhealthy but rare Choline deficiency can cause harm, especially for your liver. One small, older study in 57 adults found that 77% of men, 80% of postmenopausal women and 44% of premenopausal women developed fatty liver and/or muscle damage after going on a choline-deficient diet. Another older study noted that when postmenopausal women consumed a diet deficient in choline, 73% developed liver or muscle dysfunction. However, these symptoms disappeared once they began getting enough choline. Choline is especially important during pregnancy, as a low intake may raise the risk of neural tube defects in unborn babies. Another older study determined that a higher dietary intake around the time of conception was associated with a lower risk of neural tube defects. In addition, low choline intake may raise your risk of other pregnancy complications. These include preeclampsia, premature birth and low birth weight. Top dietary sources Choline can be obtained from a variety of foods and supplements. Food sources Dietary sources are generally in the form of phosphatidylcholine from lecithin, a type of fat-like molecule found in lecithin. The richest dietary sources of choline include: Food Portion Amount of choline contained (mg) Pan-fried beef liver 1 slice (3 ounces or 85 grams) 356 Hardboiled eggs 1 large egg 147 Lean braised beef top round 3 ounces or 85 grams 117 Roasted soybeans Half a cup 107 Roasted chicken breast 3 ounces or 85 grams 72 Cooked fresh cod 3 ounces or 85 grams 71 Baked red potatoes with skin 1 large potato 57 Canned kidney beans Half a cup 45 Additives and supplements Soy lecithin is a widely used food additive that contains choline. Therefore, it is likely that extra choline is consumed through the diet via food additives. Some additive and supplemental forms of chlorine include: lecithin phosphatidylcholine choline chloride CDP-choline alpha-GPC betaine Some sources claim that choline in nutritional supplements may reduce body fat, but there is little to no evidence supporting these claims. Impact on heart health Elevated levels of homocysteine in your blood have been linked to an increased risk of heart disease and strokes, as well as lower blood pressure. However, evidence is mixed, and more studies are needed to confirm any positive link. Choline helps convert the amino acid homocysteine to methionine. Therefore, a deficiency of choline can result in an accumulation of homocysteine in your blood. Impact on your brain Choline is required to produce acetylcholine, a neurotransmitter that plays an important role in regulating memory, mood and intelligence. It's also needed for the process that synthesizes DNA, which is important for brain function and development. Therefore, choline intake is associated with improvements in brain function and cognitive performance. Observational studies link higher choline intake to better brain function and a lower risk of dementia and Alzheimer's disease. However, further studies on this subject are needed to better understand whether choline supplementation would affect cognitive function. Too much can be harmful Consuming too much choline has been associated with unpleasant and potentially harmful side effects. These include drops in blood pressure, sweating, fishy body odor, diarrhea, nausea and vomiting. The daily upper limit for adults is 3,500 mg per day. This is the highest level of intake that is unlikely to cause harm. It is very unlikely that someone could ingest this amount from food alone. It would be almost impossible to reach this level without taking supplements in large doses.
Medscape
22-05-2025
- Health
- Medscape
Urine Metabolites Could Forecast Renal Outcomes in T2D
Increased levels of urine metabolites choline and dimethylglycine were independently associated with an increased risk for renal events and all-cause mortality in patients with type 2 diabetes (T2D), with evidence suggesting that tubular stress partly mediated the link between disrupted choline metabolism and the gradual decline in kidney function in this population. METHODOLOGY: Although elevated plasma choline levels are linked to a greater risk for kidney disease progression in patients with T2D, the relationship between choline metabolism in the kidneys and the progression of kidney disease is not well understood. Researchers analyzed data of 1894 patients with T2D (mean age, 57.4 years; 51.1% men) from a regional hospital and a primary care facility in Singapore to study the role of urine metabolites of the choline oxidation pathway in the progression of chronic kidney disease (CKD). Urine metabolites (choline, betaine, dimethylglycine, and sarcosine) were quantified or semiquantified using liquid chromatography-mass spectrometry. Variables such as heart conditions, blood pressure, tubulopathy biomarkers, and estimated glomerular filtration rate (eGFR) were either self-reported or measured, with patients being followed-up using electronic medical records and in-person research visits. The primary outcome was a composite of incident end-stage kidney disease (defined as having a sustained eGFR < 15 mL/min/1.73 m2, undergoing maintenance dialysis, or death from renal causes) or the doubling of serum creatinine levels. TAKEAWAY: Overall, 263 participants experienced renal events over a median follow-up of 9.2 years. Those who experienced renal events had higher baseline levels of urine choline (median, 32.1 vs 16.9 µM) and dimethylglycine (median, 1.25 vs 0.74 units) than those who did not. Each SD increase in levels of urine choline (adjusted hazard ratio [aHR], 1.33) and dimethylglycine (aHR, 1.30) was associated with an increased risk for the composite renal outcome ( P < .001 for both). < .001 for both). Researchers postulated that tubular stress may partly mediate the link between urine choline, dimethylglycine, and the risk for adverse renal outcome. After adjusting for clinical risk factors, each SD increase in levels of urine choline and dimethylglycine was associated with a 1.2-fold and 1.17-fold increase in the risk for all-cause death, respectively ( P < .05 for both). IN PRACTICE: 'High levels of urine choline and dimethylglycine in the choline oxidation pathway were strongly associated with a high risk for CKD progression independent of traditional risk factors in individuals with type 2 diabetes. Dysregulation of choline metabolism in the kidney may be involved in pathogenesis of tubulopathy and plays a role in progressive loss of kidney disease,' the authors wrote. SOURCE: This study was led by Jian-Jun Liu, Clinical Research Unit, Khoo Teck Puat Hospital (KTPH) in Singapore. It was published online on May 13, 2025, in Journal of Clinical Endocrinology & Metabolism . LIMITATIONS: It could not be inferred whether urine metabolites caused kidney disease progression. Residual confounding could not be ruled out due to observational nature of this study. Some of the urine metabolites were semiquantified with relatively high technical differences. DISCLOSURES: This study received grants from KTPH STAR and Singapore National Medical Research Council. The authors reported having no relevant conflicts of interest. This article was created using several editorial tools, including AI, as part of the process. Human editors reviewed this content before publication. Medscape Medical News © 2025 WebMD, LLC Cite this: Urine Metabolites Could Forecast Renal Outcomes in T2D - Medscape - May 22, 2025.
Daily Mail
15-05-2025
- Health
- Daily Mail
Tired all the time? You might be suffering a little-known nutritional deficiency, warn experts
There could be a quick fix to the dreaded feeling of constant exhaustion. A nutrition expert has suggested that many of those who suffer fatigue despite getting adequate sleep may be suffering a deficiency in a little-known nutrient — choline. Choline is an essential nutrient that is made in the liver, but we get the majority of our intake from foods like beef, chicken, eggs, fish and milk. The compound is vital for liver function, brain development, muscle strength, metabolism, and the processes of the nervous system. Maintaining the right levels of choline can help you feel more energetic and improve cognitive function, experts argue. 'Choline plays a big role in our brain health, mood, memory, and liver function,' Hanieh Vidmar, nutritional therapist and naturopathic chef, told The Standard. 'People with low intake or deficiency may notice things like low energy, trouble concentrating, or even signs of a fatty liver, since choline helps move fat out of the liver.' She added the nutrient is also good for brain health: 'Many studies suggest it may help reduce anxiety and lower the risk of depression. 'Low levels in pregnancy have also been linked to attention issues and a higher risk of ADHD in children.' A choline deficiency is relatively rare but the ailment could have significant health implications. It is a major nutrient in creating fats that support the strength of cells, as well as producing compounds that act as messengers between cells. In the liver, it helps to remove cholesterol, which is important for warding off heart attacks and strokes. It also plays a significant part in the production of acetylcholine, a neurotransmitter that's involved in muscle memory, cognitive functions, heartbeat regulation. Ms Vidmar advises eating animal-based food like beef, chicken, eggs, fish and milk to make sure you get enough of the nutrient. But for those who are vegan, choline can also be found in plant foods like broccoli, peanuts, kidney beans, and mushrooms. However, animal sources tend to have much more, she warned. One recent YouGov study found that one in eight people in the UK report feeling tired 'all the time' and a quarter of us are tired 'most of the time'. There's even a medical acronym for it: TATT or 'tired all the time'. While it is estimated more than 400,000 people in the UK suffer from chronic fatigue syndrome. Symptoms include waking up exhausted despite sleeping well, headaches, mood swings and lack of motivation. Common causes can include iron deficiency, vitamin B12 and folate deficiency, diabetes and hypothyroidism, which is when the thyroid gland doesn't produce enough hormones leading to slow metabolism. Another common cause may also be depression.
Medical News Today
13-05-2025
- Health
- Medical News Today
Glaucoma: Vitamin B, choline supplements may slow down progression
Two supplements may help slow down the progression of glaucoma, according to a new study. Design by MNT; Photography by& Halfdark/Getty Images Glaucoma is a type of eye disease that can injure the optic nerve and lead to blindness. Past studies show there are several ways a person can help lower their risk for glaucoma, including eating a healthy diet rich in certain nutrients. A new study has found that supplementation with B vitamins and choline may help slow the progression of glaucoma, via a mouse model. There is currently no cure for glaucoma. Medications, surgery, and laser treatments are currently used to help treat and slow the progression of the condition. Now, a new study recently published in the journal Cell Reports Medicine adds to this body of knowledge by reporting that supplementation with B vitamins and the essential nutrient choline may help slow the progression of glaucoma, via a mouse model. For this study, researchers focused on an amino acid that naturally occurs in the body called homocysteine. Homocysteine plays a crucial role in protein synthesis. Past studies have linked high homocysteine levels to the development and progression of glaucoma. However, in this current study, researchers found when mice with glaucoma were given higher levels of homocysteine, it did not make their glaucoma worse. They also discovered that increased amounts of homocysteine in the blood were not linked to how fast the disease progressed. 'Our conclusion is that homocysteine is a bystander in the disease process, not a player,' James Tribble, researcher and assistant professor at the Department of Clinical Neuroscience at the Karolinska Institutet in Sweden and co-lead author of this study said in a press release. 'Altered homocysteine levels may reveal that the retina has lost its ability to use certain vitamins that are necessary to maintain healthy metabolism. That's why we wanted to investigate whether supplements of these vitamins could protect the retina,' he said. Researchers then provided supplements of B vitamins — including B6, B9 (folate), and B12 — as well as the essential nutrient choline to the glaucoma mouse model. Scientists discovered that in mice with slow development of glaucoma, the optic nerve damage was completely stopped. And in mice with a more aggressive form of glaucoma, the supplementation helped slow down the disease's progression. The researchers mentioned that in all experiments with the mouse glaucoma model, eye pressure was not treated. Glaucoma is normally associated with elevated eye pressure or intraocular pressure (IOP). A primary treatment for glaucoma is lowering the eye's IOP through the use of medications, laser treatments, or surgery. Scientists believe this shows that the vitamin supplementation may impact glaucoma in a different way than lower eye pressure. Researchers are now reportedly beginning a clinical trial to test their findings on humans. Medical News Today had the opportunity to speak with David I. Geffen, OD, FAAO, director of optometric and refractive services at the Gordon Schanzlin New Vision in La Jolla, CA, about this study. 'Any new method of decreasing the damage from glaucoma is a welcome addition to our ability to save eyesight,' Geffen commented. 'This could be revolutionary in, it is one of the first studies to show supplements will help control glaucoma. As our population is aging, we are seeing a large increase of glaucoma patients in our practice.' 'Because glaucoma is a progressive disease and we do not have a cure, any new treatment is a welcome addition,' he continued. 'We know glaucoma medications seem to be less effective over time. Therefore, we need to keep finding more new ways to help control this process and eventually cure the disease. This treatment may be an important way to look at new ways to control glaucoma.' 'In the future I would like to see some longer-term studies with glaucoma patients,' Geffen added. 'I would also like to see investigations on similar types of treatments utilizing other supplements.' MNT also spoke with Benjamin Bert, MD, a board certified ophthalmologist at MemorialCare Orange Coast Medical Center in Fountain Valley, CA, about this research. Bert commented that anytime we make any discoveries that show the potential to slow or prevent any damage from diseases like glaucoma is always a good thing. 'There have been other nutrition studies that have been done in the past that have shown some benefit, and so anything that we can add to what we can do on a daily basis is, of course, of great importance and great interest,' he added. 'Right now, the only treatments that we have for glaucoma specifically are eye drops and surgeries to lower the eye pressure, but we're discovering more and more that there's other things that are happening that can actually cause the progression of the glaucoma. So continuing to explore the actual background of why this damage is happening is very important to be able to develop other treatments for it, and also ways to prevent it from happening in the first place.' — Benjamin Bert, MD 'And this study, in particular, kind of identified homocysteine as one of the metabolic components that was causing some of the damage, which had been thought of before but not directly treated,' he added. 'And with the vitamin supplements showing some prevention benefit, that's an exciting thing for us to be able to have on the horizon.' Supplements Eye Health / Blindness Nutrition / Diet
Telegraph
12-05-2025
- Health
- Telegraph
Tired all the time? You could have a choline deficiency
The humble egg has undergone a renaissance of late. It was once relegated to flimsy meal deal sandwiches and eaten reluctantly for breakfast when more appealing options were gone, yet it's now touted as a wonder food by nutritionists and athletes alike. And for good reason – we know that eggs are high in protein, low in calories, and rich in vitamins D and B12. Yet, there's another major health benefit of your morning omelette which many of us know little about. Eggs are rich in choline, an essential (yet underappreciated) nutrient which is vital for brain health and liver function. It is recognised as such in the US and by the European Food Safety Authority (EFSA), and both bodies have established recommended daily values – yet, this is still not the case in the UK. It means many of us aren't consuming enough of it – despite it being important for our health. So, what is choline, why do we need it, and how can we tell if we are in a deficit? What is choline? The benefits Signs of deficiency How to get more choline FAQs What is choline? Choline is an 'essential nutrient' says Dr Emma Derbyshire, a science writer and the founder of Nutritional Insight. Whilst every cell in our body contains it, and we produce some in the liver, this isn't enough which means we need to supplement it with our diet. It's neither a vitamin or mineral, Dr Derbyshire explains, but is closely related to the B vitamin family and shares several important functions, particularly related to the brain. 'Because we only produce small amounts and need to consume it from other sources, I'd also liken it to an omega-3 fatty acid,' she adds. It impacts brain development, liver function, and cell maintenance, says Marie Cherrett, a registered functional nutritional therapist at The Forbes Clinic. It's particularly important for mothers to get enough choline during pregnancy and breastfeeding as it plays a key role in building and maintaining a healthy brain. Key sources of choline include eggs, beef, chicken, and soybeans. The benefits of choline 1. It's important for brain function Choline is needed to produce a neurotransmitter called acetylcholine, which carries messages from the brain to the body and is crucially involved in memory, mood, and muscle control and contraction, Cherrett explains. DNA synthesis is another of its important functions. It contributes to the methylation process which impacts brain development, and is important for 'managing inflammation and supporting DNA expression,' Cherrett says. It's therefore vital for pregnant women and babies, Dr Derbyshire explains, as 'in busy phases of the life cycle, like pregnancy, our cells are replicating, growing, and developing at a quicker pace'. One study published in the American Journal of Clinical Nutrition found that choline intake during midlife may help to protect our brains, and that people with a higher choline intake tended to have better memories. Meanwhile, 2022 research published in the same journal found that low intake of choline was associated with increased risk of dementia and Alzheimer's disease, however more research is needed to confirm this relationship. Some studies have also uncovered a possible link between choline intake and mental health with researchers at the University of Bergen finding that a choline deficiency may be associated with higher levels of anxiety. 2. It's key to a healthy liver Choline is excellent for liver health, Cherrett says, as it plays a key role in transporting fats out of the liver. When a person is deficient in choline, this may contribute to non-alcoholic fatty liver disease. One review by researchers at University of North Carolina found that non-alcoholic fatty liver disease can lead to liver injury and hepatocarcinoma (the most common type of primary liver cancer). This highlights the importance of adequate choline intake alongside other measures to improve fat metabolism in the liver, including diet and exercise. Emerging evidence suggests that choline can also affect the liver health of a foetus too, Dr Derbyshire explains. A 2024 study in Nutrients found that during pregnancy and breastfeeding, the liver of the mother becomes depleted of choline, and at the same time, it accumulates in the placenta and liver of the foetus. Therefore, sufficient choline intake during this time is vital to ensure normal liver functioning of the mother, foetus and baby in its early life. 3. It protects heart health Higher choline intake is associated with a reduced risk of heart disease. It plays an important role in converting the amino acid homocysteine to methionine. 'Homocysteine is considered to be toxic and can heighten cardiovascular risk,' Cherrett explains. Therefore a deficiency of choline can result in an accumulation of homocysteine in the blood and the formation of clots. This can be dangerous and is linked to an increased risk of heart disease and strokes. A 2023 study in the Nutrients journal investigated this link and indeed found that higher choline intake was associated with a lower cardiovascular disease risk, especially the risk of stroke. However, they noted that further clinical trials are needed to confirm this finding. How to tell if you're in a choline deficit Whilst most people don't consume enough choline in their diets, serious deficiency is relatively rare. However it can cause real harm – particularly for the liver. Whilst the UK doesn't have set recommendations on choline intake, European guidelines say adults should have 400mg a day, pregnant women require around 480mg a day, and breast-feeding women need 520mg a day. People on restrictive diets may be more at risk of a choline deficiency, Dr Derbyshire says, as well as pregnant and breastfeeding women as they require much more. Symptoms of choline deficiency include: 1. Liver dysfunction This is one of the key signs, Dr Derbyshire says. It could lead to fatty liver disease and early signs of this may include a loss of appetite, weakness, and unexplained weight loss. 2. Lack of focus or brain fog Choline is important for brain function, so cognitive or memory issues may hint at a deficiency. 3. Fatigue Choline's important role in producing the neurotransmitter acetylcholine means a deficiency could result in tiredness and fatigue. 4. Muscle aches Similarly, acetylcholine plays an important role in muscle contraction which means a choline deficiency could lead to impaired muscle function and soreness. How to fix a choline deficit 1. Diet Eating more choline-rich foods is the best way to resolve a deficit, with people on restrictive diets more at risk, Dr Derbyshire says. One study in the Nutrients journal found that people who eat eggs have almost twice the usual choline intake compared with those who don't. The researchers concluded it's therefore 'extremely difficult' for people to eat the right amount of choline without 'consuming eggs or taking a dietary supplement'. However, it is possible to reach that 400mg-per-day benchmark. Eggs, oily fish, beef, liver, and poultry are all rich in choline. Some plant-derived foods include it too, such as nuts, soybeans, shiitake mushrooms, and cruciferous vegetables like broccoli and Brussels sprouts. However, these tend to contain a smaller amount of the essential nutrient. 'It's therefore possible for people on restrictive diets to get enough choline, but they have to work harder for it,' Dr Derbyshire says. 2. Supplements Cherrett says vegans and vegetarians might consider opting for a choline supplement to help boost their daily intake. One of the most well-known choline supplements is phosphatidylcholine, she explains, which can be bought from most major health food shops. 'It supports cell membrane health and is often used by people who want to support their liver function.' A more common and affordable supplement is choline bitartrate, however this is less bioavailable which means the body can't use it quite as well, Cherrett explains. 'These supplements are really worthwhile,' she says. 'We need a significant amount of choline each day but it's not actually that easy, unless you're eating a lot of liver and eggs. Diet intake is quite significant but supplementation really covers all the bases.' FAQs How much choline should you have per day? According to the European Food Safety Authority, adults should have 400mg of choline a day, pregnant women require around 480mg a day, and breast-feeding women need 520mg a day. How much choline is in eggs? Eggs are an important source of choline, Dr Derbyshire says. One large hard-boiled egg contains around 150mg of choline, which is significantly less than a portion of beef liver (which contains around 350mg) but slightly more than a portion of soybeans (which has around 107mg). Is it safe to take choline if you're pregnant? Choline supplements are generally considered safe and beneficial to take during pregnancy, as long as they're within the recommended dosages. A 2023 review in the Cureus journal says pregnant women should follow the guidance of their healthcare provider or nutritionist when considering choline supplementation. The maximum daily intake for choline which is unlikely to cause adverse health effects is set at 3500mg for adults and most supplements contain far less than this, Dr Derbyshire says.
