Choline and lecithin.
Choline is water-soluble and it has been classified as a member of vitamin B complex,  although it is produced in the human body. This is, because the synthesized amount of choline may not be adequate to prevent deficiency, under certain circumstances. Thus, choline supplementation is considered very important.
Unlike other members of vitamin B complex, choline does not have coenzyme properties.
The vitamin contributes to cell membrane integrity. Choline as a lipotropic factor, otherwise a fat burner, helps in cholesterol and fat transfer and it is responsible for good function of liver and gallbladder. It also accelerates the flow of fats and cholesterol through the liver and prevents the accumulation of fat into the organ. The vitamin can eliminate the causes of gallstones.
In combination with phosphate and glycerol, choline is used for the synthesis of a phospholipid enzyme called lecithin. The latest is a cellular component with similar B vitamin biochemical properties and a significant cholesterol and fat emulsifier. Lecithin is an important component of cell membranes and, apart from choline and phosphate, it contains equal amounts of saturated and monounsaturated fatty acids. When the term "lecithin" is used, it has to be determined, whether this applies to a biochemical form or to a commercial preparation. Chemically, lecithin is phosphatidylcholine. The concentration of phosphatidylcholine is nearly 20% in the majority of the commercial lecithin products.
Although it has not been proved yet, there is a perception among the scientists that choline can prevent cirrhosis and perhaps liver complications due to hepatitis.
Choline is a crucial factor for the metabolism of brain and neurotransmission. The enzyme is used for the synthesis of the important neurotransmitter acetylcholine. In elderly, choline may delay or reverse memory deterioration or loss.
Sources of lecithin or choline.
Choline is a substance of lecithin which can be found in egg yolk and soybeans. Lecithin can also be obtained from processed foods, such as ice cream, margarine and salad dressings, where it is used as an emulsive additive. Choline is contained in liver, oatmeal, peanuts, cucumber, cabbage, wheat germ, brewer's yeast, grape juice, cauliflower, beef heart, meat and fish.
There are relevant food supplements available in the market. Try the  button to find choline preparations online.
For lecithin or phosphatidylcholine supplements you can use the button.
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Deficiency and toxicity of choline or lecithin.
Choline deficiency can lead to impaired fat metabolism, fat accumulation in the liver, damage of the myelin sheaths, atherosclerosis, high blood pressure, liver cancer, increased blood bad cholesterol level and thrombosis.
Excessive dose of choline or lecithin may cause arrhythmias, palpitations, hypotension, vomiting, abdominal discomfort, sweating, nausea, salivation, bloating and diarrhea. More than one gram of choline per day can result in a fishy body odor.
Recommended dose for choline or lecithin.
The recommended daily dose of choline in adults is 425mg for females and 550mg for males. However the tolerable upper intake levels (UL) has been set at 3.5 grams per day.
For lecithin intake, 1,200mg/day seem to be adequate and safe. |
