Why Choline Matters So Much and Best Sources Of Choline From Food and Supplements
Choline is one essential macronutrient, which enables your nerves, metabolism and liver to function rightly. It is very important for the normal brain growth in young kids, maintaining right energy levels as well as supporting your health. This helps to maintain the integrity and structure of the cell membranes will help to reduce any inflammation, and supports development of fetus in the pregnant women. Without enough choline, the energy levels will falter, metabolism might not work rightly, and nerve signaling might become very faulty. It must be noted that USDA has not established Daily Value Recommendation of choline. With this, it is very important to avoid the choline deficiency. So here is an answer of our first question, what is choline? Now let us go further.
How Can We Get Choline?
Human body produces choline, but it is not sufficient to support necessary functions of the body. This means you have to make up this difference with the help of dietary support. Thus, how will you ensure that you get right amount of choline in the diet? There are some foods include:
- Brussel sprouts
- Raw milk products
- Split peas
- Chicken breasts
- Navy beans
Suppose you do not have these foods in the current diet, you certainly are not getting enough of choline and must consider changing your diet and taking the supplement.
How does acetylcholine work in your body?
In peripheral nervous system, acetylcholine plays the major part of our autonomic nervous system & works in activating the muscles. Within autonomic system, the acetylcholine also controls many functions just by acting on the preganglionic neurons in sympathetic & parasympathetic systems. In peripheral nervous system, the acetylcholine is neurotransmitter, which transmits the signals between skeletal muscles and motor nerves. This acts at the neuromuscular junctions and enables motor neurons that will activate the muscle action.
How Much Of Choline Is Healthy?
Like noted, choline was recently recognized as the essential nutrient, and, it is being studied. But, most of the experts think that following amounts can give you all benefits without even creating any kind of adverse effects:
- Babies: 125 to 150 mg
- Children above 1-8: 150 to 250 mg
- Teens above 8-13: 250 to 375 mg
- Women above 14: 425 to 550 mg
- Men above 14: 550mg
- Pregnant women: 450 to 550 mg
- Breastfeeding women: 550mg
It is necessary to note that for the pregnant women the need of choline increases. The higher choline levels ensure that fetus develops rightly and can minimize any risk of the birth defects.
What About the Supplements?
There’s a little debate of whether taking the higher choline levels will improve the overall memory and brain function, results from many studies appear very clear that right kind of choline will provide the solid boost. There are reports recommending that all choline in food cannot be processed by our body that in turn will lead to the choline deficiency.