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Choline is a nutrient that contributes to your general functioning in multiple ways. It is only produced by the human body in small amounts, so you need to ensure that you take sufficient levels of choline as a result of your diet or supplementation. Below, we explain what choline is, why it’s important, and how you can increase your daily consumption.
Choline is a nutrient that was only discovered by the Institute of Medicine in 1998. It’s regarded as an essential nutrient, however, research shows that many people are in fact, choline-deficient. While our liver naturally produces small amounts of choline, you still need to obtain sufficient amounts of the nutrient from your diet. Choline influences healthy brain development, the movement of your muscles, the functioning of your liver, and your nervous system, highlighting just how important it is for your general health and wellbeing.
What is the role of choline in the human body?
As an organic, water-soluble compound, choline plays a number of important roles in your body’s cells. For instance, it is required to produce fats that contribute to the structural integrity of your cell’s membranes, and it is involved in the compounds that serve as your body’s cell messengers.
Choline is also integral for removing cholesterol from your liver, and choline deficiency could lead to a build-up of fat and cholesterol in your liver. On top of all this, it also contributes to the health of your nervous system as it produces acetylcholine - an essential neurotransmitter that is responsible for many of the body’s basic functions.
How do you know if you’re taking enough choline?
Unfortunately, there is no RDI for choline, as there isn’t currently sufficient evidence for scientists to draw conclusions. However, the Institute of Medicine set adequate intake guidelines for choline, which suggests men should take 550mg while women should take 425mg per day. One thing about choline consumption to note is that some people will be okay with less, while others will need more. For instance, one study found that six out of 26 men developed choline deficiency, even though they were taking the AI as stipulated by the Institute.
How to increase your choline consumption
The good news is that many foods are rich in choline, including beef and chicken liver, eggs, cod, salmon, cauliflower, broccoli, and soybean oil. Therefore, you can increase your choline intake by following a healthy and balanced diet.
Another way of increasing your choline consumption is by taking our brain health supplement. Developed using a variety of ingredients, our nootropic supplement consists of choline as well as a number of other nootropics, which combine to stimulate motivation and improve your cognitive function. Alongside the likes of L-Tyrosine, Korean Ginseng, and Lions Mane, the Choline in our brain health supplement could help to sharpen your focus and improve your cognitive abilities.