Choline Rich Foods for Brain Health, Sleep, and Longevity

Choline Rich Foods: Choline is an essential nutrient for humans. It is required for the synthesis of the neurotransmitter, acetylcholine, the methyl group donor, betaine, and phospholipids. Choline is involved in a wide range of critical physiological functions across all stages of life [1].  Because of its wide-ranging roles in human metabolism, from cell structure to neurotransmitter synthesis, choline-deficiency may impact the liver, heart, and, brain. Choline is found in a wide variety of foods, particularly meat and eggs. Choline is imperative in a wide range of critical functions in the human body. With less-than-optimal intakes among the population, we need to increase our intake of choline-rich foods.

Choline is essential for:

• liver function
• brain development
• neurological function
• eye health
• muscle contraction
• Energy
• Metabolism
• Sleep
• Repair

Choline is a water-soluble compound found in fats, related to the B-vitamins and supporting similar functions. Choline is necessary for the normal function of all cells. As a critical component of the cell membrane, it ensures the structural integrity and signaling functions of the cell [2]. Choline supports our neurotransmitters, is a major source of methyl donors, and is required for fat transport from the liver [3].

Choline Rich Foods: What are the Health Benefits to Choline?

Choline and Brain and Neurological Health

Choline helps to support both the neurological system and our brain function. Choline aids in nerve signaling (supporting our neurotransmitters or “messengers”) and is also imperative for fetal brain development, supporting the structure and function of the neonatal brain [4]. Choline assists with the parts of our brain responsible for memory, concentration, and learning. Low choline is associated with poor memory, concentration, and mood issues as we age. We need choline for proper acetylcholine formation, so our brain can function properly [5].

 Choline and Metabolism

Choline plays a big role in generating your metabolism because it is a source of methyl groups that are required for metabolic activity. Choline is used to synthesize two major phospholipids called phosphatidylcholine and sphingomyelin, which are vital for cellular health. In a nutshell: choline helps metabolize fat  [6, 7].

Since choline assists in the metabolism of fats, it can help improve satiety levels, leading to more balanced calorie consumption, promoting proper functioning of metabolism.

Choline and Eye Health

Choline supports eye health, due to its ability to promote stem cell production. Stem cells form the nerve cells in your brain and the retinal cells in the eye, and similarly to their ability to promote better memory in the brain, these stem cells translate to improved vision for life. 

The retina is the part of the eye that transmits images to the brain and is integral to vision. Choline abundance in a mother’s body is directly related to the eye development of her fetus as well, so ensuring adequate choline consumption during pregnancy is important for eye health in developing babies. [8]

Choline and Liver Function

By playing a key role in fat metabolism, choline actually has a secondary impact on liver function. The liver produces very-low-density lipoproteins (VLDL) to help export fats from the liver and into the muscles for conversion into energy. Choline is a building block of VLDL, and without it, fat transportations slow down and can begin to build up in the liver. For this reason, a choline deficiency can contribute to nonalcoholic fatty liver disease. [5, 9]

Choline and Muscle Function

Choline is needed to produce acetylcholine, which is an important neurotransmitter for muscle control and nervous system functions. Since exercise takes a serious toll on the nervous system, choline is a supplement that has been used in the endurance and bodybuilding worlds, both to delay fatigue and to promote recovery. [10]

Choline and Heart Health

Higher intake of choline has been linked with a reduction in heart disease risk. [11] This is in part due to the fact that choline helps convert homocysteine (an amino acid) into methionine. When the conversion fails, an excess of homocysteine circulates in your blood, which increases the likelihood of strokes and heart disease. [12]

How Much Choline Do We Need?

The daily recommended intake of choline generally hovers around 425 mg for women, and 550 mg for men, but choline does not actually have a Reference Daily Intake (RDI) number, due to lack of evidence. It was only actually recognized as an essential nutrient in 1998, and although there is no RDI, studies suggest that most people don’t consume enough. [13] 

The suggestions above are the minimum generally required quantity, but your needs can increase significantly due to various variables like breastfeeding, genetic makeup, and current status of health. Even at its basal recommendation, over 90% of Americans do not meet the daily minimum for choline.

There are certain groups that require more choline intake. People who should be mindful of their higher choline needs include:

• Endurance athletes
• Postmenopausal women
• Pregnant and breastfeeding women
• Those who consume high amounts of alcohol

Since choline is still a fairly misunderstood nutrient but is definitely imperative to human health, your best bet is to load up your diet on choline-rich foods to ensure you give your body ample amounts of it.

Choline Rich Foods: What are the Best Food Sources of Choline?

Although your body does produce small quantities of choline (mostly as phosphatidylcholine) in the liver, this quantity is not enough to meet your body’s daily requirements. Choline can be found in an array of foods, most abundantly in animal products. It can, however, also be found in vegetables (especially cruciferous veggies), grains, fruits, and dairy products.

Some of the top choline-rich foods include: [14]

• Beef liver: 2.4 ounces or 68 grams contains 290 mg 
• Fresh cod: 3 ounces 85 grams contains 248 mg
• Chicken breast: 3 ounces contains 100 mg
• Eggs: 1 large hard-boiled egg contains 113 mg
• Navy beans: ½ cup contains 40.5 mg
• Green peas: ½ cup contains 50 mg 
• Broccoli: ½  cup contains 31.3 mg.
• Cauliflower: ½  cup contains 24.2 mg

Summary

Although there is a lot we don’t yet understand about the choline dietary requirements, we do know it plays a crucial role in a variety of bodily functions, including fat metabolism. Choline plays a role in metabolism, brain, and neurological development, as well as eye, liver, muscle, and heart health. Since the body only produces a small amount of endogenous choline in the liver, it’s important to consume the rest through our diet. Some of the foods richest in choline are animal products, like organ meat, muscle meat, and eggs. Choline can also be found in beans, grains, vegetables, and fruits. Some of the population, including athletes, pregnant and breastfeeding women, and postmenopausal women, require a larger intake of choline.

 

References:

[1] Wiedeman, Alejandra M et al. “Dietary Choline Intake: Current State of Knowledge Across the Life Cycle.” Nutrients vol. 10,10 1513. 16 Oct. 2018, doi:10.3390/nu10101513

[2] Sanders, Lisa M, and Steven H Zeisel. “Choline: Dietary Requirements and Role in Brain Development.” Nutrition today vol. 42,4 (2007): 181-186. doi:10.1097/01.NT.0000286155.55343.fa

[3] Sanders, Lisa M, and Steven H Zeisel. “Choline: Dietary Requirements and Role in Brain Development.” Nutrition today vol. 42,4 (2007): 181-186. doi:10.1097/01.NT.0000286155.55343.fa

[4] Poly C, Massaro JM, Seshadri S, et al. The relation of dietary choline to cognitive performance and white-matter hyperintensity in the Framingham Offspring Cohort. Am J Clin Nutr. 2011;94(6):1584-1591. doi:10.3945/ajcn.110.008938

[5] Zeisel SH, Blusztajn JK. Choline and human nutrition. Annu Rev Nutr. 1994;14:269-296. doi:10.1146/annurev.nu.14.070194.001413

[6] Zeisel SH, Corbin KD. Choline. In: Erdman JW, Macdonald IA, Zeisel SH, eds. Present Knowledge in Nutrition. 10th ed. Washington, DC: Wiley-Blackwell; 2012:405-18.

[7] Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes: Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. Washington, DC: National Academy Press; 1998.

[8] Mun, Jonathan G., et al. “Choline and DHA in Maternal and Infant Nutrition: Synergistic Implications in Brain and Eye Health.” Nutrients, vol. 11, no. 5, 2019, p. 1125., doi:10.3390/nu11051125.

[9] “Obesity and Overweight.” World Health Organization, World Health Organization, www.who.int/mediacentre/factsheets/fs311/en/.

[10]  Zeisel SH. Choline. In: Coates PM, Betz JM, Blackman MR, et al., eds. Encyclopedia of Dietary Supplements. 2nd ed. London and New York: Informa Healthcare; 2010:136-43.

[11] Rajaie, Somayeh, and Ahmad Esmaillzadeh. “Dietary choline and betaine intakes and risk of cardiovascular diseases: review of epidemiological evidence.” ARYA atherosclerosis vol. 7,2 (2011): 78-86.

[12] Homocysteine Studies Collaboration. Homocysteine and Risk of Ischemic Heart Disease and Stroke: A Meta-analysis. JAMA. 2002;288(16):2015–2022. doi:10.1001/jama.288.16.2015

[13] Wallace, Taylor C et al. “Choline: The Underconsumed and Underappreciated Essential Nutrient.” Nutrition today vol. 53,6 (2018): 240-253. doi:10.1097/NT.0000000000000302

[14] “Choline Nutritional Facts.” Nutrition Data , nutritiondata.self.com/foods-000144000000000000000-1w.html.