What does choline do?
Choline is an important nutrient that has received widespread attention in recent years for its potential benefits to health and cognitive function. This article will detail the role, sources, and relevant research data of choline to help you fully understand this key nutrient.
1. Basic introduction to choline
Choline is an essential vitamin-like nutrient that is a water-soluble compound. Although the human body can synthesize choline in small amounts, most of it must be obtained through diet. In 1998, choline was recognized as an essential nutrient by the Institute of Medicine.
2. The main function of choline
| Area of action | Specific functions | Related research |
|---|---|---|
| brain health | Supports neurotransmitter synthesis and enhances memory | A 2023 Journal of Nutrition study showed that choline intake is positively correlated with cognitive function |
| liver function | Prevent fatty liver and promote fat metabolism | A 2022 study in Hepatology points out that choline deficiency is associated with an increased risk of fatty liver disease |
| Pregnancy health | Promote fetal brain development and prevent neural tube defects | In 2023, the American College of Obstetricians and Gynecologists recommends that pregnant women increase choline intake |
| cardiovascular health | Regulates homocysteine levels and reduces cardiovascular disease risk | A 2021 study in the journal Circulation shows that moderate choline intake can reduce the risk of coronary heart disease |
3. Recommended intake of choline
| crowd | Recommended intake (mg/day) | maximum tolerated dose |
|---|---|---|
| adult male | 550 | 3500 |
| adult women | 425 | 3500 |
| pregnant woman | 450 | 3500 |
| lactating women | 550 | 3500 |
4. Food sources of choline
Choline is widely found in various foods. The following is the choline content in common foods:
| food | Choline content (mg/100g) | Proportion of daily recommended volume |
|---|---|---|
| eggs | 251 | 45.6%(male) |
| beef liver | 418 | 76%(male) |
| chicken | 78 | 14.2%(male) |
| salmon | 94 | 17.1%(male) |
| Broccoli | 40 | 7.3%(male) |
5. Effects of Choline Deficiency and Excess
Choline deficiency can lead to a variety of health problems, including fatty liver disease, muscle damage, and cognitive dysfunction. A 2023 study published in the journal Nutrients noted that about 90% of the U.S. population does not consume enough choline.
On the other hand, excessive intake of choline may lead to side effects such as fishy body odor syndrome, low blood pressure, and gastrointestinal upset. Therefore, the recommended intake should be followed.
6. Latest research progress
Research published in "Frontiers of Aging Neuroscience" in May 2023 found that increasing choline intake may delay the progression of Alzheimer's disease. The research team conducted a 3-year follow-up survey on 1,000 elderly people and found that the cognitive decline rate of the high choline intake group was 40% slower than that of the low intake group.
Another animal study released in June 2023 suggests that choline supplementation may help repair neurological function after traumatic brain injury. While this finding still needs to be verified in human trials, it opens new directions for potential therapeutic applications of choline.
7. Expert advice
Nutritionists recommend getting choline through a balanced diet, preferring natural food sources. For special groups such as pregnant women, strict vegetarians or those with abnormal liver function, supplements can be considered under the guidance of a doctor.
Dr. Emily Chen, a nutrition expert at the Harvard School of Public Health, emphasized at a recent health summit: "Choline is an underrated nutrient that is critical to health at all stages of life, from fetal development to cognitive protection in old age."
8. Summary
As an essential nutrient for the human body, choline plays a key role in multiple physiological processes. Maintaining adequate choline intake is critical to maintaining brain health, liver function, and overall health. By understanding the role and sources of choline, we can better plan our diet and optimize our nutrient intake.
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