The Dangerous Effects of a Choline Deficiency

Are you experiencing difficulty focusing, memory problems, lack of energy, and persistent brain fog?

These are all signs of a choline deficiency –- a condition which threatens up to 90% of the population.

Being deficient in choline can be a serious health problem that may markedly impair your cognitive faculties while also putting your body at risk.

Choline is a water-soluble vitamin-like nutrient that is considered essential to the body’s functions. We can synthesize small amounts of this nutrient internally, but not enough to keep up with our extensive needs. Most of our choline is found in the foods we eat, but as many as 90% of the population does not get enough choline from their diet.

What is the role of this natural compound in the body and what are some of the symptoms of a choline deficiency?

Choline

Cholinergic Supplement

Memory

Brain Health

Cognition

How It Works:

• Supports memory and synaptic plasticity
• Raises acetylcholine levels
• Promotes brain health and focus

Dosage:

Between 250 - 1,000 mg per day

Safety:

Rated Likely Safe

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Why is Choline important?

Choline and its metabolites are vital to many of the basic neurological and physiological processes in your body.

Choline acts as a chemical precursor for Acetylcholine, which is a neurotransmitter involved in muscle control and memory function.

Choline is also involved in the synthesis of cell membrane components, ensuring their fluidity and integrity. Properly maintained membranes in your neurons are vital for the electrical signaling capacity of the brain.

Choline is further used to metabolize fats and protect the liver from an unhealthy accumulation of lipids. Finally, this nutrient also has some anti-inflammatory properties and can reduce homocysteine levels in the body.

Because Choline is water soluble, the body cannot store it in the way it can store fat soluble nutrients. You need a constant supply of choline-rich foods or supplements in your diet to prevent a deficiency in this compound.

While food like eggs, chicken, dairy, fish, and wheat germ are good sources of this nutrient, studies have found that most diets do not provide the recommended daily amount.

Some groups are especially susceptible to a deficiency, such as post-menopausal women where only 2% are reported to reach suggested daily choline intake levels.

Signs of a Choline Deficiency

There are different degrees of deficiency for choline and different symptoms have been reported depending on where you fall on the scale.

Signs indicative of mild cases include inability to pay attention or concentrate for periods of time, poor learning skills, slow information processing, and poor memory formation and recall.

Acetylcholine (which is made from choline) is involved in all of these abilities and if you are not getting enough choline sources in your diet, it can lead to low levels of this neurotransmitter.

Your brain may also start to cannibalize cell walls to free up additional choline which can cause long-term problems. Both of these factors have been associated with a higher risk of Alzheimer’s and other mental disorders in the elderly.

In more serious cases, a fatty liver, as well as kidney necrosis that can result in hemorrhaging, are the most frequently seen signs of a choline deficiency. There are also other warning signs that can be prevalent, as well. These include an increase in fatigue levels, trouble sleeping, muscle and nerve problems, and lipids accumulating in the blood.

Having a healthy level of Choline in your diet can help to prevent these, as it keeps cell membranes functioning properly. It will also help with the communication of nerves and muscles together, as well as reducing chronic inflammation.

Long distance runners and other high stamina athletes are particularly at risk of a Choline deficiency. Another group that commonly suffers from deficiency is individuals that drink alcohol frequently. Vegetarians and especially vegans are prone to not getting enough in their diet and may benefit from using supplements.

While these individuals may have higher needs for this nutrient than the general population, anyone can become deficient quickly if they are not eating the right foods.

Recommended Choline Intake

The FDA has established a suggested amount of Choline that people should be getting each day.

The recommended intake for adult women is 425 mg daily and 550 mg daily for adult men. This is considered a minimum dietary intake, but most people who want to boost their memory and brainpower find that they need much more than this amount for best mental performance.

Soy Lecithin, tofu, chicken, milk, broccoli, liver, eggs, and certain types of fish can help you get the right amount. But research studies in the past have demonstrated that for most people supplementation is necessary.

Choline is available only as a health supplement in the USA, and the FDA has not approved choline as a drug to prevent or treat any conditions.

Using Choline Supplements

Lecithin is the most commonly used supplement form of Choline. It is derived from soy, and is usually added to food.

There are also pill and/or powder forms such as Choline Bitartrate and Phosphatidylcholine that can be taken daily.

Liquid supplements are available as well like Choline chloride which has hydrophilic properties.

Many prefer the liquid form as the pills and powder can result in minor side effects in the stomach, including nausea and diarrhea.

There are also some specially formulated types of choline that are designed for individuals to use as memory boosters or brain supplements. These compounds – Alpha GPC and Citicoline – are known as “nootropics” because they may have a positive impact on intelligence and cognitive function.

Alpha GPC in particular is a very high quality source of choline, known to be transported directly to the brain. This leads to a more efficient conversion into Acetylcholine and a greater net improvement in mental processing.

Safety Considerations

When used appropriately, Choline is very safe for adults, and even children.

High doses, however, can be unsafe and can bring out some unwanted side effects. These side effects are not known to be life threatening or dangerous, and typically consist of unpleasant or annoying outcomes.

The most common side effects of an overdose in Choline can result in nausea, vomiting, diarrhea, sweating, and a fishy odor produced by the body. There is much more research that needs to be done, but there is minor concern that a dramatic increase in daily Choline intake could possibly increase the risk of colon and rectal cancer, especially in women.

Women that are pregnant or breastfeeding can certainly take Choline if used appropriately and in the right dosage. Needs for this nutrient are especially high when breastfeeding and women should be getting at least 550 mg per day.

Choline deficiency when pregnant increases the rate of neural tube defects in the child and may lead to impaired memory capacity. Some studies have even found that giving choline to pregnant animals resulted in more intelligent offspring, however research on this has not been done in humans.

To prevent developing a choline deficiency, you can buy Choline from a number of online retailers, but make sure to read reviews so you know you are purchasing a high quality product.

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