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What happens if I don't get enough choline?

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RAVI Kr. Jha
What happens if I don't get enough choline?

Choline is a vitamin-like compound that’s necessary for brain health, muscle movement, liver function and a healthy metabolism. It’s also essential during pregnancy to help prevent neural tube defects in babies.

In both normal and transgenic mice with Alzheimer’s, a choline-deficient diet accelerated disease progression. The choline deficiency also caused damage to the liver and affected glucose metabolism.

1. Nausea

Choline is an important nutrient for healthy cell function, fat transport and metabolism, DNA synthesis and nervous system health. It plays an essential role in the production of acetylcholine, a chemical messenger that transmits signals from nerves to muscles for movement and regulates heartbeat.

It is also needed for making a compound that helps the liver remove cholesterol and other fats from the bloodstream, which can accumulate if not enough choline is consumed. In one study, doctors were able to reverse fatty liver disease in patients receiving total parenteral nutrition by adding 2g of choline per day to their feeding formula.

Eggs are a good source of choline, as well as wild salmon, chicken, turkey and lean meat. It’s also available as a supplement in pill form, usually as choline bitartrate or citicoline.

2. Diarrhea

Choline is found in foods like liver, egg yolks and beef. However, many people don’t get enough choline from their diet. In one study, 77% of men and 80% of postmenopausal women developed signs of organ dysfunction when they consumed a low-choline diet.

Choline plays a critical role in fat transport. Without it, fat can stagnate in the liver. This can lead to fatty liver disease which causes pain, enlargement of the liver and extreme fatigue. Choline is also a building block for the neurotransmitter acetylcholine. Without it, you experience muscle spasms and tremors.

People who eat a varied diet should be able to get enough choline from food. However, some people may need to take a choline supplement. This includes pregnant women, people who drink a lot of alcohol, and people with certain diseases that affect fat metabolism.

3. Fever

Choline is a vitamin-like substance that plays an important role in gene expression and the formation of DNA. It also helps maintain the membranes of brain cells and aids nerve functioning. It is necessary for metabolising fat in the liver and helps transport it elsewhere in the body, and it also acts as a precursor to acetylcholine, a neurotransmitter that regulates automatic bodily functions.

The body can make choline but it is also found in foods such as liver, eggs, muscle meats, nuts and beans. Some groups are at risk of deficiency including athletes, heavy drinkers, postmenopausal women and pregnant women. Choline is water-soluble but can also be stored in the liver as a fat called lecithin. Choline deficiency can lead to liver damage and affect nerve development.

4. Vomiting

Choline is essential for many functions, including the production of fats that make up cell membranes. It is also important for DNA synthesis and plays a role in the nervous system.

Choline also helps form the neurotransmitter acetylcholine, which facilitates communication between neurons and is the primary neurotransmitter at neuromuscular junctions. It also plays an important role in regulating automatic body processes such as breathing and heart rate.

People may experience a choline deficiency when their diet is lacking in foods rich in nutrient. Eggs, liver, salmon, cauliflower, Brussels sprouts and breast milk are all excellent sources of choline. Choline supplementation is safe in doses of up to 3.5 grams per day and is likely to be safe during pregnancy and breastfeeding. However, dietary changes may be needed to meet the increased demand for choline during these times.

5. Fatigue

Choline is important for the production of acetylcholine, a neurotransmitter that plays a role in healthy nerve and muscle function. It is also a precursor to other key metabolites that play roles in transporting fats, including cholesterol and triglycerides, from the liver to cells throughout the body, according to a National Center for Biotechnology Information publication.

Studies have linked choline intake with heart health, as it helps reduce levels of homocysteine, an amino acid that can increase your risk for cardiovascular disease. The nutrient also helps regulate blood glucose, maintain normal liver functioning and protect against neurodegeneration.

If you are feeling tired, talk with your healthcare practitioner to find out the cause and treat it. Fatigue management includes getting enough rest and managing stress, exercising regularly, improving your diet, reducing caffeine consumption and practising relaxation techniques.

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RAVI Kr. Jha
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