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4 science-backed choline benefits

Choline is an essential nutrient that was recently discovered. Research indicates that choline has a wide range of benefits and roles in metabolism, neurotransmitter synthesis, and cell structure. Studies have shown that choline can, in fact, play many beneficial roles in human health, relating to liver health, brain function, and heart health. We will discuss the benefits of choline and how this essential nutrient can positively affect your health.

What is choline

Choline is an essential nutrient, endorsed as recently as 1998 by the Institute of Medicine. It is a water-soluble organic compound that is neither a vitamin nor a mineral and is often grouped with a vitamin B complex due to similarities. Although your body produces some choline on its own, you need to get it from your diet and nutrition. Choline is found in a wide variety of foods, including chicken liver, salmon, eggs, milk, bacon, and quinoa. Like I said – a wide range.

The health benefits of choline

1. Memory development

Recent studies show that choline supplementation during newborn development can have long-term effects on memory. Animal studies reveal that choline supplementation during late pregnancy may actually alter the hippocampus – the memory center of the brain. [R]. Multiple alterations in gene expression that affect memory and learning also develop. There are currently no human studies examining whether choline supplementation enhances memory performance of offspring during pregnancy [R].

2. Heart health

When choline levels are low, the ability to methylate homocysteine ​​to methionine is diminished, increasing plasma homocysteine ​​levels. High levels of homocysteine ​​have been associated with an increased risk of several chronic conditions, including cardiovascular disease [R]. Studies have shown that daily choline supplementation can lower homocysteine ​​levels.

Study published in American Journal of Clinical Nutrition 2.6 grams of choline in the form of phosphatidylcholine was given to a group of men aged 51-70 and found that choline supplementation was as effective as folic acid, and that choline intake may be associated with a lower risk of cardiovascular disease. [R].

3. It may reduce the risk of breast cancer

Choline deficiency is associated with DNA damage and apoptosis. Clinical trials in humans have shown that choline deficiency led to increased DNA damage in lymphocytes and that increased dietary choline intake is associated with a decrease in breast cancer. In the first study to examine the link between choline and breast cancer, it found that breast cancer was reduced by 24% among women with high choline intakes. [R].

4. May reduce the risk of liver disease

Choline has also been shown to benefit the liver, as its deficiency has been linked to liver disease. An observational study published in Nutrition Journal Including more than 56,000 people, it was found that high choline intake was associated with a lower risk of fatty liver disease after adjusting participants for prior history of alcohol consumption, hepatitis, cardiovascular disease, and cancer. [R].

Choline Benefits:

The average choline intake is well below the recommended daily intake. Eating foods such as eggs, chicken, tuna, milk, salmon, quinoa, and turkey can help provide more choline, support optimal bodily function, reduce the risk of chronic disease, and improve cognitive performance.

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