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Choline is produced by the liver, but not in the amounts required, so choline must also be obtained from the diet[1]. This makes choline an essential micronutrient. It’s commonly referred to as vitamin B4 but, despite sharing similarities with the B vitamins, it is neither a vitamin or a mineral.
The US Institute of Medicine officially recognised choline as an essential nutrient in 1998[2]. It was determined that there was insufficient evidence to establish an estimated average requirement (EAR). As a result, adequate intakes (AI) of 550mg/day and 425mg/day were set for men and women respectively[2]. The AIs for pregnant women (450mg/day) and lactating women (550mg/day) are higher due to their increased needs and loss of choline through breast milk[3]. Similarly, the European Food Safety Authority (EFSA) established an AI of 400mg/day for adults with higher levels for pregnant and lactating women[4].
Interestingly, the UK does not recognise choline as an essential nutrient[5]. Consequently, choline is not included in UK dietary food bases or government recommendations and as such recent calls to the UK government have been made requesting the re-evaluation of their position[5].
Choline has several important functions in the body. It serves as a source of methyl groups which are needed for numerous steps in metabolism[6]. Choline is required for making acetylcholine, a neurotransmitter, and phosphatidylcholine which is a vital component of cell membranes[7]. So, more simply, choline’s functions are involved in nerve transmission, muscle movement and the structure of cells.
Choline is critical during fetal development, namely the brain and spinal cord[8]. Inadequate intake can result in impaired memory function and neural tube defects[9].
Folate, also known as vitamin B9, acts as a methyl donor, if a person’s folate intake is low then the requirement for choline increases to compensate[10]. Choline requirements are also affected by genetics, which is not taken into account by government recommendations[9].
Choline can be found in a wide variety of foods. The highest amounts are found in animal foods, particularly eggs, beef and salmon[7]. Choline can also be found in many plant foods, albeit at lower levels, such as soybeans, quinoa, nuts, cruciferous vegetables and wholegrains[7].
It has been found that only 11% of US adults meet the AI[11] – ie 550mg per day – and the same is true for Europe[7]. As those on a plant-based diet consume foods with a lower amount of choline per serving[5], it’s important that a balanced and varied diet is eaten to meet the AI.
Non-alcoholic fatty liver disease (NAFLD) is a disease associated with obesity[12]. It is characterised by an accumulation of fat in the liver which causes inflammation and can eventually lead to liver failure[13].
Choline is essential for lipid transport because it helps form the particles that are required for lipids to be carried in the blood[14]. Therefore, a lack of choline means less fat can be carried out of the liver which allows it to accumulate[15]. If food consumption is high, as is the case for those with obesity, then choline deficiency could exacerbate the problems that arise[16]. It’s still unclear the exact role of choline in NAFLD prevention and treatment, but it’s an interesting area of development[15].
Due to the brain being home to an estimated 86 billion neurons[17] choline plays a major role in the brain’s proper functioning. So, low choline levels have been implicated in neurological diseases such as Alzheimer’s disease[18]. Alzheimer patients appear to have at least one negative alteration related to choline metabolism[19]. Furthermore, because of choline’s role in the structural integrity of cells, it’s been suggested it can slow cognitive decline in older adults[20]. However, clinical trials involving supplementation in this field are mixed[21, 22].
Huel Powders, Hot & Savoury and Ready-to-drink contain between 110-120mg of choline per 400kcal serving or 550-600mg per 2,000kcal, in line with the higher US recommendation. All the choline in Huel products is naturally-occurring from the main ingredients except for Huel Ready-to-drink where additional choline is added in the form of L-choline bitartrate.
Since most people struggle to get enough choline in their diet, Huel is an easy way to ensure your meals contain an adequate amount of choline.
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