Choline is an essential water-soluble micronutrient that is grouped with the B-vitamin complex. While the body can synthesize some choline, it typically does not produce enough to meet its needs, making dietary intake important.
Sources of Dietary Choline:
- Eggs
- Cruciferous vegetables (e.g., broccoli)
- Spinach
- Peanuts
- Liver
- Brown rice
The daily requirement for choline varies by age, sex, and during pregnancy and lactation:
- Pregnant women: 450 mg/day
- Lactating mothers: 550 mg/day
- Females (19 years and older): 450 mg/day
- Males (19 years and older): 550 mg/day
- Children (1-3 years): 200 mg/day
- Children (4-8 years): 250 mg/day
Health Benefits of Choline
During Pregnancy
The demand for choline increases significantly during pregnancy, as it is crucial for both maternal health and fetal development. Choline is necessary for:
- Preventing neural tube defects: Adequate choline intake can help reduce the risk of serious conditions such as anencephaly and spina bifida, which can be life-threatening.
- Supporting cognitive function: Choline contributes to the development of the hippocampus, the brain's memory center, particularly during the late stages of pregnancy and early childhood (up to age 4), when brain growth is rapid.
- Reducing pregnancy complications: Adequate levels of choline may lower the risks of preeclampsia, premature birth, and very low birth weight infants.
Slowing Neurodegeneration with Age
Choline deficiency can exacerbate cognitive deficits related to memory, processing speed, and executive function. Animal studies suggest that choline supplementation may enhance cognitive health and alleviate symptoms of memory deficits. While more research is needed in humans, these findings indicate that choline supplementation could potentially help mitigate the effects of neurodegenerative diseases, such as cognitive decline and dementia.
Conclusion
Choline is a vital nutrient that supports brain health, particularly during critical periods such as pregnancy and early childhood. Ensuring adequate dietary intake can have significant health benefits throughout life.
References.
1. Choline: An Essential Nutrient for Public Health -
By Steven H. Zeisel, M.D., Ph.D and Kerry Ann da Costa, Ph.D. Viewed at:
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2782876. Viewed on
14/06/2015.
2. Choline -wikipedia,the free encyclopedia. Last
edited on 25th May, 2015 by Anonymous. Viewed at:
https://www.en.m.wikipedia.org/wiki/choline. Viewed on: 15/06/2015.
3. Choline|Linus Pauline Institute|Orego State
University. Address:
http://www.lpi.oregonstate.edu/mic/other-nutrients/choline. Viewed on
15/06/2015
