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Benefits to the Brain from Choline

Choline, often referred to as a B vitamin, is an essential nutrient known to perform many important functions in the body, especially related to brain function and development.

  1. Function

    • Choline is a vital part of the cell membrane and is needed for proper transmission of nerve impulses. Health care officials say 10 grams of choline improves memory.

    Deficiency

    • Choline deficiency has been linked to impaired memory and brain function, fatty buildup in the liver, gastric ulcers, high blood pressure, inability to digest fats, impaired kidney function and stunted growth.

    Sources

    • Egg yolks, lecithin, legumes, soybeans and whole grains contain significant amounts of choline. Other sources include fish, leafy greens, beans, peas, brewer's yeast and wheat germ.

    Expert Insight

    • According to the national Food and Nutrition Board, the recommended daily choline dosage for adults is 550mg for males and 425mg for females.

    Risks/Warnings

    • Choline is generally safe, however, if you have a medical condition or take any medications it is best to use supplements only under the guidance of a health-care provider.

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