What it is:
Choline is an essential nutrient but neither a vitamin nor a mineral, as it is a coenzyme that assists many cellular functions. It is the precursor to molecules such as phosphatidylcholine (PC) and acetylcholine (AC).
Acetylcholine is a neurotransmitter that is needed for muscle control, memory, mood, circadian rhythm, and other neurologic functions.
Phosphatidylcholine is a phospholipid that makes up the cell membranes in each cell of the human body.
Choline is, therefore, a vital nutrient to maintain multiple areas in our system. Choline deficiency can lead to an increased risk of nonalcoholic fatty liver disease (NAFLD), nonalcoholic steatohepatitis (NASH), and cardiovascular disease (CVD). If enough choline is unavailable, it can cause brain cell degradation and overall cell membrane breakdown.
Although synthesized in the liver, for adequate PC levels, adults should also intake choline-rich food items. The Mediterranean eating pattern is high in foods containing choline, but some choline-rich foods are:
Beef kidney, liver
Eggs (specifically the yolk)
Peas, Soybeans, Chickpeas
Shrimp, oysters
Sunflower seeds
Wheat germ (toasted)
Lecithin is a mixture of fats found in foods such as egg yolks or liver as a yellow-brownish fatty substance. Lecithin contains phosphatidylcholine (PC) and other phospholipids, but in medical terminology, it is sometimes interchanged. However, PC is a vital phospholipid that can be extracted from lecithin for commercial production.
What the science says:
The brain-boosting claims of PC have potential, but the evidence that extraction of this one phospholipid has benefits beyond the combinations it naturally exists in has not come to fruition yet. There are a few studies performed on mice, but no studies that support the idea a PC supplement regime is beneficial to healthy human cognition.
Phosphatidylcholine supplementation research on memory loss and cognitive health does not have enough evidence to support the claims of dementia reduction. However, it has shown benefits to mice with dementia who are considered deficient in choline but not to mice who are choline sufficient.
The research is promising in those deficient in choline, such as pregnant women and their unborn children's brains. However, choline deficiency is rare. In those who are deficient, it can cause damage to muscles, liver, and nerves. Certain groups are prone to choline deficiency, including:
Pregnant women
Postmenopausal women
Genetically prone individuals
Lacking the PEMT enzyme
Those of European descent on a low-choline diet
Those with Alzheimer's disease or cognitive decline
Research shows those with the APOE4 gene
Endurance athletes who have depleted their choline stores
Chronically high alcohol consumers
In particular, athletes who have depleted their choline concentrations through exercise may benefit from PC oral supplementation (~0.2g PC per kg body mass) or in a natural form (e.g. an egg yolk phospholipid drink). But the main focus here is on maintaining choline levels.
The process of methylation relies on both B vitamins and PC. The methylation cycle is essential for all cellular functions in the body as each cell depends on the exchange of methyl groups. Without this process, all systems, from our neurons to our gene expression, can not function. However, although our body can form PC, the production process requires copious amounts of methyl donors. Therefore, sourcing the materials from intake can support your methylation needs.
Although, isolated nutrients rarely work. A multi-angled approach may be best, as combining whole food items with supplements can cover all the bases required for a healthy system. By consuming whole foods possessing both PC and B vitamins alongside a balanced supplement containing PC/B vitamins, research has shown to assist in desirable changes to areas such as liver function and memory impairment.
Our take:
Supplementation does not guarantee the body will utilize the molecules in the same way as consistent, naturally derived whole-food intake. For healthy older adults that do not have gene impairments, aiming to get your choline intake first from whole foods is highly recommended. Aim for quality, organic foods such as:
Free-range, omega-3-rich eggs
Grass-fed, PFLA-certified beef liver
Speak with a Dietitian to form a choline-rich diet at the correct intake for your needs.
However, if you are prone to choline deficiency, whether genetically or due to other circumstances, supplements may assist you alongside a well-rounded diet. Let your Client Advocate know if you’re interested in our supplement program so we can further discuss phosphatidylcholine with you.
Will this benefit you?
Phosphatidylcholine is a crucial component in the body. But as of now, no substantial evidence suggests that taking PC alone supplements will benefit a healthy, non-deficient adult. Aim to combine with a balanced diet.
Still curious to try it? If you do, here’s what to keep an eye on:
Choline adequate intake (AI) is set at 425 mg/day for women and 550 mg/day for men.
Currently, there is no recommended amount for phosphatidylcholine supplementation, but the amounts utilized in studies were ~5000 mg/day. These incredibly high amounts need to be monitored as excess phosphatidylcholine can cause symptoms such as diarrhea, sweating, vomiting, and nausea and has been linked to increased cardiovascular disease risk. There are no studies that indicate optimal doses of phosphatidylcholine supplementation.
References and additional reading:
Mahan, L K, and Raymond, J L. Krause's Food & the Nutrition Care Process. Elsevier Inc, 2017. Print.
Institute of Medicine: Food and nutrition board: dietary reference intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline, Washington DC, 1998, National Academies.
Oregon State University: Linus Pauling Institute Micronutrient Information Center: Choline (website), January 2015. https://lpi.oregonstate.edu/mic/other-nutrients/choline#reference82.
U.S. Department of Agriculture: Food Data Central, Released April 1, 2019. Available at: https://fdc.nal.usda.gov.
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