Acetyl Choline Benefits, Deficiency and Coline Side Effects
Choline benefits the body by working closely with inositol and the B complex vitamins. Choline is
actually a fatty acid which is a water-soluble vitamin, not able to be stored by the body, needing to be regularly
replenished through the diet to avoid depletion and deficiency symptoms.
Effects of Choline
Choline is associated with mobiliazation of fats and prevents fat accumulation in the liver through cholesterol
metabolism, facilitating the movement of fats into cells.
It is a neurotransmitter precursor which is metabolized to acetyl choline which is essential for the
proper transmission of nerve impulses from the brain through the central nervous system.
Choline also assists the formation of myelin, the fatty sheath protecting nerve fibers. It helps to regulate the
kidneys and gallbladder, helps with inositol in the production of lecithin, and is vital for maintaining properly
functioning membranes.
Acetyl Choline Benefits
Thanks to its role in the utilization of fats, choline is essential for controlling weight and cholesterol
levels.
Being a precursor to the neurotransmitter, acetyl choline, it is known to play an important part in
memory and learning processes. Choline benefits cognitive performance, memory and learning, concentration
and alertness, and can help nervous system disorders like Parkinson's disease.
As a precursor of lecithin, choline benefits the body helping it to recover rapidly from athletic exertion. It
can help prevent gallstones and may help fight infections.
Choline Deficiency
Factors that may increase choline deficiency include alcohol consumption, refined sugar, and heavy
exercise.
Deficiency of choline is rare but may lead to liver and kidney problems, high cholesterol, high blood pressure
and arteriosclerosis (hardening of the arteries). Other symptoms may include stunted growth, poor memory and
concentration, poor digestion of fats and fatty deposits in the liver.
Choline Side Effects
There's no official recommended dietary allowance for choline but supplements often provide a daily dose of
500mg.
Taking much more than the higher recommended limit of 3.5g per day may lead to such choline side effects
as depression, nausea, high blood pressure, diarrhea, and excess sweating and saliva production.
Good Choline Foods
Here are examples of where to find animal food sources of choline and good plant foods rich in
choline:
Animal food sources of choline : Beef and other meats, egg yolk, dairy products.
Plant foods rich in choline : Wholegrain products, oats, soy foods, nuts, legumes.
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