What is choline?When medical researchers use the term “lecithin,” they are referring to a purified substance called phosphatidyl choline (PC). Supplements labeled as “lecithin” usually contain 10–20% PC. Relatively pure PC supplements are generally labeled as “phosphatidyl choline.” PC best duplicates supplements used in medical research. Choline by itself (without the “phosphatidyl” group) is also available in food and supplements. In high amounts, however, pure choline can make people smell like fish, so it’s rarely used, except in the small amounts found in multivitamin supplements. What does choline do?PC acts as a supplier of choline. Choline is now considered an essential nutrient, needed for cell membrane integrity and to facilitate the movement of fats in and out of cells. It is also a component of the neurotransmitter acetylcholine and is needed for normal brain functioning, particularly in infants. For this reason, PC has been used in a number of preliminary studies for a wide variety of neurological and psychiatric disorders. Choline participates in many functions involving cellular components called phospholipids. Where is choline found?Choline, the major constituent of PC, is found in soybeans, liver, oatmeal, cabbage, and cauliflower. Egg yolks, meat, and some vegetables contain PC. Lecithin (containing 10–20% PC) is added to many processed foods in small amounts, for the purpose of maintaining texture consistency. Who is likely to be choline deficient?Although choline deficiencies have been artificially induced in people, little is known about human deficiency in the real world. How much choline is usually taken?Small amounts of choline are present in most B-complex and multivitamin supplements. Are there any side effects or interactions? At several grams per day, some people will experience abdominal discomfort, diarrhea, or nausea. Supplementing straight choline (as opposed to phosphatidyl choline) in large amounts (over 1,000 mg per day) can lead to a fishy odor; PC does not have this effect. |
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