Choline is an essential, water-soluble compound. While the liver produces small amounts, humans must obtain most choline from their diet. It supports numerous bodily processes, including liver function, brain development, muscle movement, and metabolism.
Choline’s Metabolic Functions
Choline plays multiple roles in metabolic processes. It is a precursor for phospholipids like phosphatidylcholine and sphingomyelin, major components of cell membranes. It also participates in fat transport and metabolism by aiding in the formation of very-low-density lipoproteins (VLDL), which transport triglycerides from the liver. This helps prevent fat accumulation in the liver.
Choline is involved in the synthesis of acetylcholine, a neurotransmitter influencing muscle control, memory, and nervous system functions. It also serves as a source of methyl groups after being oxidized to betaine, contributing to the biosynthesis of S-adenosylmethionine (SAM), a universal methyl donor involved in many metabolic steps. These roles highlight choline’s broad impact on cellular health and physiological balance.
Choline’s Impact on Weight Loss
While choline is recognized for its role in fat metabolism and liver health, direct scientific evidence linking it to significant weight loss in healthy individuals remains limited. Some studies suggest that choline’s ability to metabolize fats and prevent their accumulation could theoretically support weight management. For instance, research in mice indicates that a choline-deficient diet can lead to substantial weight gain.
One study involving female taekwondo and judo athletes found that choline supplementation rapidly reduced body mass, body fat percentage, and BMI before a competition. This study proposed that choline’s role in fat breakdown for energy and its potential to increase satiety might contribute to decreased calorie consumption. However, a broader systematic review concluded that results are inconsistent, emphasizing the need for more high-quality studies to confirm any direct effects on weight. Therefore, choline supports overall metabolic health but should not be viewed as a standalone “weight loss supplement.”
Getting Choline and Safety
Choline can be obtained from various natural dietary sources. Rich sources include egg yolks, beef and chicken liver, salmon, cod, and shrimp. Plant-based options like tofu, soybeans, broccoli, Brussels sprouts, cauliflower, beans, lentils, peanuts, wheat germ, and quinoa also provide choline.
Most people get enough choline from their diet, though some individuals might not meet the recommended intake. The Adequate Intake (AI) for choline, based on preventing liver damage, is 550 mg daily for men and 425 mg daily for women aged 19 and older. For pregnant women, the AI is 450 mg daily, increasing to 550 mg daily during lactation.
While choline is safe when consumed through food, excessive intake, often from high-dose supplements, can lead to side effects. These include a fishy body odor, excessive sweating, vomiting, diarrhea, and low blood pressure. The Tolerable Upper Intake Level (UL) for adults 19 years and older is 3,500 mg daily; exceeding this amount is more likely with supplements. It is advisable to consult a healthcare professional before taking choline supplements, as they should complement a balanced diet and healthy lifestyle.