Colina: what it is, what it is for and rich foods

Choline is a nutrient directly related to brain function, as it is a precursor to acetylcholine, helping to improve memory and facilitating learning. Furthermore, it also helps detoxify the body and improves liver function.

Choline is produced in small quantities by the body, however it is important to obtain this nutrient through food, and it is mainly found in egg yolk.

Choline can also be consumed in the form of a supplement that can be purchased in pharmacies, health food stores or online stores, and should always be used under the guidance of a doctor or nutritionist.

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Choline helps with several complex body functions, such as:

• Precursor of neurotransmitter synthesissuch as acetylcholine, a chemical substance that intervenes in the transmission of nerve impulses, accelerating their production and release by neurons;
• Precursor of the synthesis of essential components for the cell membrane, such as phospholipids, phosphatidylcholine and sphingomyelin, which form part of the cell’s structure and influence its actions, such as intracellular signaling and hepatic export of low-density lipoproteins;
• Reduces homocysteine ​​concentrations, a substance that is linked to brain damage and other chronic diseases. Studies have shown that this compound (homocysteine) is elevated in degenerative diseases such as Alzheimer’s, dementia, Parkinson’s disease, epilepsy, cardiovascular diseases and cancer;
• Can reduce inflammation in the bodydue to the decrease in inflammation markers such as C-reactive protein, interleukins and tumor necrosis factor;
• Lipid synthesis, regulation of metabolic pathways and detoxification of the bodyimpacting liver function and preventing diseases such as fatty liver.

Furthermore, choline could play important roles in the neuronal development of the fetus, preventing the development of neural tube defects, making its consumption important during pregnancy.

List of foods rich in choline

The following table lists foods rich in choline per 100 grams of food:

Soy lecithin also contains choline and, therefore, can be used as a food additive or as a food supplement. See more about soy lecithin.

choline supplement

Choline supplements are recommended by your doctor or healthcare professional when you cannot obtain sufficient amounts through your diet. It can also be indicated in some specific situations, such as pregnancy, vegetarian or vegan people, people with some genetic changes and people who eat intravenously.

Choline can be present in multivitamins, as an isolated supplement or combined with a B complex vitamin.

How to use: In general, a dose between 250 and 500 mg is recommended. However, the dose can be adapted from person to person. Normally, it is recommended that the doctor initially recommend 50 and 100 mg daily so that it can then be adjusted according to the person’s tolerance.

Possible side effects

The use of choline in excess, that is, above the recommended dose and for prolonged periods, can cause adverse changes such as excessive sweating and/or salivation, stronger body odor, vomiting, decreased blood pressure, liver changes and heart attack.

Recommended daily amount

The recommended dose of choline varies according to gender and age:

The recommended doses of choline used in this table are for healthy people and, therefore, recommendations may vary according to each person and their medical history. Therefore, it is advisable to consult a nutritionist or doctor.

Choline deficiency can cause muscle and liver damage, as well as non-alcoholic fatty liver disease.