Choline - An Unofficial B Complex Vitamin

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Choline is an unofficial B complex vitamin that supports fat metabolism and protects your body from various health conditions. In this article I will be discussing this nutrient in greater detail and providing you with a summary of its main functions, the best food sources, the recommended daily allowances (RDAs) and the potentially adverse effects of consuming too much or too little.

1) DISCOVERY:

Adolph Strecker became the first person to discover choline in 1862. In 1998 it was officially classified as an essential nutrient in humans by the National Academy of Sciences.

2) FUNCTION:

Choline has many roles in the body. It keeps your cell membranes healthy, supports mental development in fetuses and newly born children and prevents homocysteine (a harmful compound that has been linked with heart disease and osteoporosis) from building up in your body. It also reduces your chances of developing nervous system disorders (such as Alzheimer's disease and Huntington's disease) and breast cancer. On top of this it helps your body metabolise fat and keeps your nervous system healthy.

3) RDA:

The RDA for choline increases with age. Children aged between 0 and 6 months need to consume 125 milligrams (mg) of this nutrient each day. This requirement increases to 150mg per day for children aged between 7 and 12 months, 200mg per day for children aged between 1 and 3 years, 250mg per day for children aged between 4 and 8 years and 375mg per day for children aged between 9 and 13 years. Men aged 14 years and older are advised to consume 550mg of this nutrient each day whilst women within the same age range are advised to consume 425mg each day. The tolerable upper limit (TUL) for this nutrient is 3.5 grams (g) per day.

4) FOOD SOURCES:

Protein rich foods such as meat, fish and eggs are the best source of choline. Beef liver (426mg per 100g), chicken breast (85mg per 100g), cod (84mg per 100g) and egg (172mg per 100g) are all excellent choices for getting the RDA of this nutrient.

5) OVERDOSE SYMPTOMS:

Consuming more than 3.5g per day of choline can lead to a number of negative overdose symptoms which include dizziness, faintness, nausea, reduced blood pressure and vomiting.

6) DEFICIENCY SYMPTOMS:

Not getting enough choline can be just as harmful as consuming too much. Failing to stick to the RDAs in this article can cause anemia (a low red blood cell count), fatigue, high blood pressure, insomnia, kidney failure, memory problems, poor kidney and liver function and vitamin B9 deficiency.


About the Author:
Tom Parker owns Free Fitness Tips - a fantastic source of free, impartial fitness advice. You can learn more about choline and the B complex vitamins by visiting his website.



Article Originally Published On: http://www.articlesnatch.com


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