Choline information, FAQ and product listing page. This page contains information and frequently asked questions about choline as well as a complete list of products containing choline.
Quick jump to the sub-sections on this page:
What is choline and what does it do?
Choline is an organic compound, classified as an essential nutrient and usually grouped within the Vitamin B complex. This natural amine is found in the lipids that make up cell membranes and in the neurotransmitter acetylcholine. It’s function is of that of a cell-signaling molecule, adding structural integrity to cell membranes and working as an acetylcholine precursor.
Choline in the lecithin form can be found as a basic dietary compound in eggs, meats, soybeans, and peanuts to name a few. This component located in food is usually found in the fatty portion of the cell membrane known as the phospholipids.
What are the benefits of taking choline?
Very similar to tyrosine, dietary choline is a fairly effective neurotransmitter precursor. Choline is responsible for the production of acetylcholine, another neurotransmitter. Acetylcholine is released at the neuromuscular junction and in our brains, making it responsible for many important physiologically important events in our body.
With athletes, concentrations of plasma choline can possibly be reduced by nearly 40% during intense training exercises or competition. This reduced level of choline could lead to a reduction of acetylcholine synthesis and have a negative effect on focus, memory, and performance.
Who can benefit from taking choline?
Strength and endurance athletes could benefit in particular from taking choline. Those looking to lose weight may also benefit from supplementing with choline.
How much choline should I take?
During intense training, 1g of choline per day is recommended. Although, you should always strictly adhere to the label directions found on the supplement.
Does choline have any side effects?
No known side effects at this time. However, for drug interactions, since lecithin has the ability to increase aceylcholine synthesis, it could possibly act synergistically with the supplement known as policosanal that increases acetylcholine action at our neuromuscular junction.
References:
Sources used:Conlay L, et al. Int J Sports Med. 13 Suppl 1:S141-2, 1992. Groff, J and Gropper, S. Advanced Nutrition and Human Metabolism. 541-543, 2000.http://en.wikipedia.org/wiki/Choline
