Choline is a relatively newly discovered essential nutrient that is directly responsible for boosting cognitive health. Choline is classified as neither a vitamin or a mineral and is an organic and water-soluble compound. Our own liver produces small amounts of Choline in the body but it is widely believed that the majority of this nutrient can be obtained from diet or supplementation. This naturally-occurring compound is grouped among the Vitamin B complex due to its similar effects. It is related to how to increase brain power by increasing the production of the neurotransmitter acetylcholine, a vital neurotransmitter that is involved in memory, muscle movement, and many involuntary muscle functions.
Choline Natural Sources:
- Broccoli: 1 half cup (118 ml) contains 31.3 mg.
- Fresh cod: 3 oz (85 grams) contain 248 mg.
- Eggs: 1 large hard-boiled egg contains 113 mg.
- Salmon: A 3.9-oz (110-gram) fillet contains 62.7 mg.
- Cauliflower: 1 half cup (118 ml) contains 24.2 mg.
- Soybean oil: 1 tablespoon (15 ml) contains 47.3 mg.
- Chicken liver: 1 slice (2.4 oz or 68 grams) contains 222 mg.
- Beef liver: 1 slice (2.4 oz or 68 grams) contains 290 mg.
Choline in Supplements
In addition to getting your choline from natural sources mentioned above, you can also take over the counter supplements such as choline chloride, CDP-choline, alpha-GPC, and betaine. The recommended would be CDP choline and Alpha GPC as they tend to be higher in choline content per weight. This is aside from the fact that they are more easily absorbed by the body than the others.
Overdosing is Possible
Choline, although it is a naturally occurring substance in the body, can be harmful in large doses. The highest dose possible would be 3500 mg and any higher will be causing damage. However, it is unlikely that this amount would come from food alone. Remember that taking large doses will not help in any way at all, so stick to the recommended dosage for adults. The side effects include drops in blood pressure, fishy odor, diarrhea, nausea, and vomiting. As to how much choline per day is recommended, the average is that for an adult woman, it is 425mg per day and 550mg per day for adult men.
The Takeaway
It is best to obtain Choline from natural sources, incorporating the Choline daily allowance in your diet with the amounts provided in each food type above will certainly boost your Choline intake for optimal benefits.