Vitamin B4 (Choline)

What is Choline?

Choline is a chemical compound of Vitamin B4, which is no longer classified as a true vitamin. Vitamin B4 also consists of two other compounds known as adenine and carnitine. Many scientific research is revealing the health benefits and requirement of choline for bodily functions.

The name choline has been adopted from the Greek word kholē which means ‘bile’.

Choline is a component of lecithin (phosphatidylcholine) which is a fatty substance found in the cells of the body essential for various functions. Lecithin is also found in plants and food sources such as soy.

Like many of the B vitamins choline is water soluble which means the body needs to constantly synthesize or replenish this nutrient and plays an important role in the synthesis of acetylcholine (neurotransmitter), cell-membrane signaling (phospholipids), lipid transport (lipoproteins) and lowering homocysteine levels.

The body is able to synthesize choline, although the amounts may not be sufficient amounts for maintaining health and wellbeing requiring additional choline through diet or if necessary supplementation.

Choline functions like many of the B vitamins. One of the main functions of all the B vitamins is converting carbohydrates into glucose which helps the body produce energy. B-complex vitamins are needed for healthy skin, hair, eyes, and liver. Many of the B-complex vitamins also play an important role in keeping the nervous system healthy and the brain functioning properly. [1]

Health benefits of Choline

Promotes brain health

Choline has been used for treating mental health conditions such as depression and schizophrenia. Most conditions linked to impaired brain functions such as Alzheimer’s disease and dementia have also been studies to determine the impact of choline with positive results.

It has also been used for Huntington’s chorea however with some positive effects although without lasting improvement. [2]

Choline has also been used for seizures.[3]

Reduces homocysteine levels

Low levels of choline, in addition to vitamin B9 (Folate) an vitamin B12 deficiency has been linked to high homocysteine levels which increases the risk of cardiovascular disease and osteoporosis. High homocysteine levels have also been associated with neurodegenerative and psychological conditions such as Alzheimer’s and schizophrenia. [4] [5]

Reduces gallstones

A deficiency of choline has been linked to gallstones with some studies showing signs of gallstones dissolving when on a diet rich in phosphatidylcholine, another form of choline and found in lecithin. [6]

Promotes health of liver and kidneys

Many studies are showing a link between choline deficiency and fatty liver as well as kidney necrosis. Choline intake has shown to relieve a deficiency and improve liver diseases such as cirrhosis and chronic hepatitis. Having sufficient levels of choline may also prevent kidney necrosis.

Agonist / Synergist

Vitamins: B9, B8 (Inositol)

Vitamin B9 (Folate) is important for the body as it has in important role in the synthesis and utilization of choline and both vitamins are dependent on each other for their functions.

Higher folate intake requires less choline.

One research has found that folate intake determines the requirement of choline. Those who have adequate folate levels from leafy green vegetables and some grains have a lower requirement for choline than those who are getting less folate. [7]

Choline and Inositol function in a very similar way. When paired together it can help to synthesize acetylcholine and other neurotransmitters to enhancing and improving cognitive function.

Antagonists

Vitamins: B7

Choline may inactivate vitamin B7 (Biotin) suggesting choline intake may require adequate intake of Biotin. [8]

Other: Alcohol

Food sources of Choline

Choline food sources include beef, liver, oysters, caviar, chicken, turkey, pork, salmon, cod, egg yolk, milk, kidney beans, chickpeas, lentils, lecithin, soy, brewer’s yeast, cauliflower, rice, wheat germ.

*High amounts of choline can be found in soy products and soy lecithin. Soy lecithin from and organic and Non-GMO source are best for consumption. When consuming soy products fermented soy is a better choice for healthy digestion and these include, tempeh, natto and miso.

Fruits, vegetables and grains contain minimal amounts of choline.

Recommended Dietary Allowance

The amounts recommended for vitamins and minerals are different for each country which can be found on the government website of host country. The nutritional data for each country are based on scientific research which are presented by the scientific academies in each country to help advise governmental departments for food and human nutrition.

Below is a list of some of the countries and the EU for which nutritional guidelines are available found on corresponding official government website (including the national academy of science website for the USA).

Choline Supplementation

Choline is available as tablets, capsules, softgels, powder and liquid. Choline can be found in lecithin supplements or as phosphatidylcholine.

Deficiency symptoms of Choline

The following are symptoms linked to a deficiency of choline:

Fatigue
Memory loss
Cognitive decline
Difficulty concentating
Nerve damage
Oxidative cell damage
Learning disabilities
High homocysteine (risk of hyperhomocysteinaemia)
Cardiovascular disease
Mood changes or disorders
Muscle aches
Fatty liver (Liver disease)
Hemorrhagic kidney necrosis
Kidney stones
Mental disorders
Sleeping difficulties
Increased cholesterol
Neurodegenerative diseases
Alzheimer’s disease
Schizophrenia
Osteoporosis

Toxicity symptoms of Choline

The following are signs and symptoms of excess choline:

Diarrhea
Nausea
Fatigue
Vomiting
Dizziness
Excessive sweating
Excess salivation
Body odor (fishy smell)
Low or high blood pressure
Liver disease
Kidney disease
Cardiovascular disease
Increases need for magnesium
Possibly increases need for potassium
Skin rash (appears as acne)

Some studies are revealing a link between high choline and risk of heart disease.

Precautions and warnings

Research on the safety of taking choline in high doses is limited. It is always important to check with your doctor if you are pregnant, on any medications or have any health conditions before supplementing.