Choline! Essential brain nutrient. Do you get enough?

What is choline?

Choline is an essential micronutrient needed for brain development, brain function, liver function, nerve function, muscle movement, energy balance, and metabolic health. Choline exists in certain fats, such as the fatty tissue that makes up our brain, and fats in certain foods. Choline has a role in methylation and the creation of DNA, and is fundamental to the functions of neurotransmitter ‘acetylcholine’, which enables nerves to facilitate muscle movement. It’s importance in brain, muscle and metabolic activity has also deemed choline an ‘anti-aging neurotransmitter’. Human bodies can produce a small amount of choline, but most of it needs to be obtained through diet.

How much choline do I need?

Researchers debate how much choline is needed daily because the there is a very wide range, and some people require much more than others. Methylation is an important choline requiring process, and up to 50% of the population have genes that significantly change the dietary methyl needs, resulting in choline deficiency for many people.

What are signs of choline deficiency?

• Fatigue or brain fog

• Low energy levels

• Learning disabilities

• Decline in cognitive ability

• Mood disorders or changes

• Muscle fatigue or pains

• Nerve damage

*People with Fatty Liver Disease are at higher risk of choline deficiency.

*Choline deficiency may play a role in memory loss, age-related cognitive decline, and Alzheimer’s disease.

What foods contain choline?

• Breast milk

• Pasture raised eggs (particularly the yolk)

• Beef liver

• Salmon

• Grass-fed beef

• Goats milk

• Turkey

• Chicken

• Cauliflower

• Brussel sprouts

Choline is especially important for:

• Essential for children’s development and growth

• Healthy pregnancy support

• DNA and cell structure health and formation

• Central Nervous System

• Memory and brain cognition

• Liver function

• Muscle health and exercise

I love making frittata’s or ‘omelette muffins’ for my daughter and I, as pasture raised eggs are nature’s perfect little package with an awesome fat : protein ratio and are loaded with choline and brain loving B vitamins. Check out my gut-friendly-breakfasts resource here, which contains an easy omelette muffin recipe.

If you’d like more help getting nutrition (aka preventative medicine) right for you or your family, or with addressing any specific health complaints, please contact Sarah to enquire about a consultation.