The average American diet is high in calories but low in nutrients, as a result vitamin and mineral deficiencies are extremely common. Some of these nutrient deficiencies have been commonly reported on, including:
- Vitamin E: 80% don’t get enough
- Calcium and Vitamin D: 70% are deficient
- Vitamin A, C, and Magnesium: 50% of Americans are deficient
Deficiencies in all the above nutrients can easily be addressed by taking a daily multi-vitamin, but there is another crucial nutrient not found in multi-vitamins that over 90% of Americans aren’t getting enough of: Choline. [1]
What is Choline?
Choline is classified as an essential nutrient, meaning it is both required for many key bodily functions and that the body cannot make it on its own – it must be ingested through diet or as a supplement. Choline is key to many biological processes, including the structural integrity of cell membranes, the synthesis of methyl groups, and the creation of the neurotransmitter acetylcholine.
Acetylcholine is an extremely important neurotransmitter that plays a key role in nearly every cognitive process including the ability to focus, the ability to get proper sleep, and the ability to learn and remember information. This is particularly vital, because if you aren’t getting enough choline in your diet, your brain won’t be able to make enough acetylcholine to work at its best. The effects of this can be felt especially hard as one ages.
What Health Problems Are Associated with Choline Deficiency?
Choline deficiency has been linked to a variety of diseases and health problems including:
- Fatty liver disease
- Chronic fatigue
- Memory loss
- Learning disabilities
- Muscle aches
- Nerve damage
- Mood swings
- Liver disease
While having a choline deficiency isn’t a guarantee you will develop these conditions, it can increase your likelihood. For example, someone who is already at risk of developing liver disease from drinking too much will be that much more likely if they are also deficient in choline.
People suffering from age-related cognitive decline are especially vulnerable to choline deficiencies. Acetylcholine, the neurotransmitter made from choline, plays a key role in learning and memory. The ability of the brain to produce it already declines with age even with enough choline, but take away too much of the raw material needed to make it and brain acetylcholine levels will drop rapidly.
In fact, some studies have suggested that low acetylcholine levels can even be a direct cause of Alzheimer’s disease and dementia. [2]
{% include 'lead-form-choline' %}How Can I Get Enough Choline?
Adults are recommended to get 550 mg of Choline per day, and you can get to this point by either eating a high-choline diet, or by taking supplements.
Dietary Choline
If you aren’t making a concentrated effort to eat foods high in Choline, there is a strong chance you may not be getting enough in your diet.
Some foods high in Choline include:
- Egg Yolk – Every egg yolk contains 115 mg of choline, so having a few eggs for breakfast can get you well on your way to meeting your daily requirement.
- Beef Liver – One of the best choline sources, 5 oz of beef liver contains 423 mg of Choline. While the liver has the highest concentration, red meat in general is a great choline source.
- Nuts and Legumes – Lima beans and lentils have about 70 mg of Choline per cup, while nuts such as sunflower seeds and almonds have 60 mg.
- Cruciferous Vegetables – Vegetables such as cauliflower, cabbage, and broccoli have about 65 mg of Choline per cooked cup.
Choline Supplements
If you have a busy schedule and find it difficult to craft a diet that ensures you’re getting enough choline, a good alternative is to take a choline supplement. Unlike many of the other nutrients that people can have a hard time getting enough of, choline is not found in most multivitamins. Luckily choline supplements are easily available and affordable.
- Alpha GPC – Alpha GPC is the most effective choline supplement, as it is more bio-available than other forms of choline. (This means that more of the choline you ingest will be absorbed and utilized by the body.) Our Alpha GPC supplement has 300 mg of Choline per capsule, so by taking just two capsules per day you can meet your daily requirement without having to stress about getting enough from your diet.
- CDP Choline - Another solid form of Choline is CDP Choline. While it is less bioavailable than Alpha GPC, it is preferred by some people as there is less chance of side effects. It is another effective way to meet your daily choline requirement.
Try One of Our Choline Supplements for Free
For a limited time, you can try one of our choline supplements free of charge. (Just pay $1 for shipping.) Simply enter your email address below, and we will send you a link where you can get your first bottle of either Alpha GPC or CDP Choline completely free of charge!
Cited Sources