Choline
An essential nutrient (close to the B vitamins) that is crucial for the brain, memory, liver and the structure of cell membranes, often lacking in the diet and little known.
Choline is an essential nutrient that was long neglected and was officially recognised as such in 1998. The body makes a little, but not enough, so dietary intake is necessary.
Major roles:
- Precursor of acetylcholine, a key neurotransmitter for memory, learning and muscle control
- A component of membrane phospholipids (phosphatidylcholine)
- Essential for the liver: it carries fat out of the liver. A deficiency promotes steatosis (fatty liver)
- Provides methyl groups (epigenetics, homocysteine metabolism)
The original angle (the forgotten nutrient of pregnancy and the brain): choline is crucial for the foetus’s brain development, on a par with folate (B9), but far less well known. Needs rise sharply during pregnancy and breastfeeding. Studies suggest that an optimal choline intake during pregnancy improves the child’s cognitive function. Yet many pregnant women fall short, and many prenatal supplements do not contain enough.
The widespread shortfall: most of the population is thought not to reach the recommended intakes. This shortfall is made worse by certain trends: cutting back on eggs (a major source, long wrongly avoided because of cholesterol) and vegan diets (the sources are mainly animal).
The microbiota link (a nuance): choline can be turned by certain gut bacteria into TMAO, a molecule associated (in some studies) with cardiovascular risk. This point is debated and depends on the individual microbiota. It does not call into question the importance of choline, but illustrates the complexity of the interactions.
Sources: egg yolk (the champion), liver, meat, fish, soya, cruciferous vegetables (broccoli, cabbage), pulses, nuts. Two eggs cover a good share of daily needs.