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Choline (vitamin B4)

Basic Information

  • Choline is a precursor for acetylcholine.
  • Available from natural sources.
  • Available from synthetic sources.

Natural sources: cabbage, calf liver, cauliflower, egg yolk, garbanzo beans (chickpeas), kale, lentils, oatmeal, peanuts, soybeans, soy lecithin, wheat germ.

Benefits

  • Maintains cell membrane integrity.
  • Choline is a component of lecithin, a structural component of cell walls.
  • Acetylcholine functions as a neurotransmitter.

Possible Additional Benefits

  • May prevent some diseases of the nervous system, such as Alzheimer’s disease, Huntington’s disease and tardive dyskinesia.
  • May reduce symptoms of Alzheimer’s disease.
  • May reduce liver damage caused by alcoholism and hepatitis.
  • May lower cholesterole level in human serum.

Miscellaneous information

  • Choline is involved in production of acetylcholine. Acetylcholine must be present in the body for proper function of the nervous system, including mood, behaviour, orientation, personality traits, judgement.
  • The major source for choline is lecithin. It is used as a thickener in several foods, including mayonnaise, margarine, ice cream.
  • Humans can synthesize choline from ethanolamine and methyl groups derived from methionine.

Available as

Capsules: Swallow whole with full glass of liquid. Don’t chew or crush. Take with of 1 to 1 1/2 hours after meals unless otherwise directed by your doctor.

Pregnancy

Don’t take if you are healthy.

Breastfeeding

Don’t take of you are healthy.

Others

Don’t take more than 1 gram per day.

Signs and symptoms of overdose/toxicity

Nausea, vomiting, dizziness, “fishy” body odor.

Interaction with medicine, vitamins or minerals

Nicotinic acid (nicotinamide, vitamin B-3) decreases choline effectiveness.

Phenobarbital (used in sleeping pills) decreases choline absorbtion.

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About the Author

Posted by

Olga Salimova is a personal trainer with figuring competition experience and a soul founder of Wild West Fit Tours. She enjoys sport, art, poetry, cooking.

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