Page 39 - Healthy (March - April 2020)

theCLINIC

S P O T L I G H T O N S U P P S This recently discovered
nutrient is thought
C H O L I N E to aid liver health,

cognitive function and

foetal development.
Here’s what to know

WHAT IS IT?
Only recognised as a required nutrient in 1998,
choline is a water-soluble compound, which the
body produces in small amounts. Initially, it was
identified as a B vitamin, as they have similar
functions in the body, and it’s still sometimes
referred to as vitamin B4. Choline supports liver
function, metabolism, the nervous system and
muscle movement, while it’s critical for normal
brain development. It’s thought to be important
for pregnant women, too, as it may help to reduce
the risk of neural tube defects in babies, along
with complications such as preeclampsia and
premature birth.
Although the liver produces small amounts,
dietary sources are required to achieve adequate
levels. In the UK, there’s no recommended daily
intake, but in the US, ‘adequate intake’ levels are
set at 425mg per day for women and 550mg per
day for men. Generally, it’s found in the diet from
lecithin, a type of fat. For this reason, animal-
derived foods including liver, eggs, fresh cod and
salmon are a good source. It’s also in cauliflower,
broccoli, soybean oil and wheatgerm. Soy lecithin
– a food additive commonly found in ice cream,
dairy products, breads and margarine – also
contains choline. If you’re not achieving adequate
levels, you can take a dietary supplement.

HOW DOES IT WORK?
Choline plays a number of roles in the body. It’s
needed to make the membrane that surrounds
your cells, and compounds that act as messengers
between cells. Choline also supports DNA
synthesis, and is required to make the
neurotransmitter acetylcholine, which is involved
in functions such as muscle movement, memory
and regulating heartbeat. It also helps the body
produce a substance that is required to remove
cholesterol from the liver. For this reason, healthy
choline levels could reduce the build-up of fat in
the liver. Additionally, choline helps convert the
amino acid homocysteine to another one called
methionine. High blood levels of homocysteine
can increase the risk of heart disease and stroke,
so it’s believed adequate levels of choline might
help to prevent them.

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