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Choline is a phospholipid (a compound that contains both fatty
acids and water-soluble components). Choline is produced in the
liver and it is found in the brain. Dietary sources of Choline
include animal foods such as beef and eggs, as well as plant foods,
particularly soybeans and wheat germ. Choline is a necessary part of
human cell membranes, and it is also involved in the movement of
cholesterol in the body - possibly helping to keep cholesterol
deposits from forming in blood vessels. Additionally, it plays a
role in the production of acetylcholine, which is a neurotransmitter
required for memory, other brain functions, and muscle control.
Neurotransmitters are chemicals that carry signals from nerve cells
to other cells.
Based on several studies, possible health
benefits of Choline include the prevention and treatment dementia, a
serious cognition impairment in the brain. Individuals who suffer
from demential many times also have lower than normal levels of a
neurotransmitter know as acetycholine, which affects both memory and
muscles. It is believed that choline supplementation many improves
symptoms associated with dementia by helping the body to increase
and maintain levels of acetylcholine. However, no human studies have
tested whether choline may actually prevent dementia.
Choline
deficiencies may cause the development of liver
damage.
Choline Dosage
The U.S.
Department of Agriculture has determined dietary reference intakes
(DRIs) for choline. DRIs represent estimated average daily
requirements for nutrients. DRIs for choline are:
- Infants up to 6 months old: 125 mg for males, 125 mg for
females
- Infants from 7 to 12 months old: 150 mg for males, 150 mg for
females
- Children from one to 3 years old: 200 mg for males, 200 mg for
females
- Children from 4 to 8 years old: 250 mg for males, 250 mg for
females
- Children from 9 to 13 years old: 375 mg for males, 375 mg for
females
- Individuals from 14 to 18 years old: 550 mg for males, 400 mg
for females
- Individuals from 19 to 70 years old: 550 mg for males, 425 mg
for females
- Pregnant women: N/A 450 mg
- Breast-feeding women: N/A 550 mg
For choline, the
tolerable upper limit (TLU) for adults - including pregnant and
breast-feeding women -- is 3,500 mg (3.5 grams) per day. For
individuals between 9 and 13 years old, the maximum intake is 3,000
mg (3 grams) per day. The TUL for children between one and 8 years
old is 1,000 mg (one gram) per day.
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