Variants this may be helpful for: PEMT, MTHFD1, BHMT, SLC44A1
What is choline?
Choline, also previously known as vitamin B4 is an essential dietary nutrient that must be obtained via foods or supplementation as the body cannot produce it. Choline is a structural part of phospholipids and a methyl donor that plays a key role in methylation.
Choline is critical for a variety of functions including:
● Cell structure and messaging: Choline is needed to support the structural integrity of cell
membranes and is involved in the production of chemicals that act as cell messengers.
● Fat transport and metabolism: It is involved in removing cholesterol from the liver
Inadequate choline may result in fat and cholesterol buildup in the liver
● DNA synthesis: Choline and other vitamins, such as B12 and folate play a key role here
● Healthy nervous system function: Choline is needed for the synthesis of the neurotransmitter, acetylcholine which is involved in memory, muscle movement, regulating heartbeat and other basic functions.
Why is choline important for methylation?
Choline and folate have a closely linked relationship. They play crucial roles in methylation as they are both involved in converting homocysteine to methionine via two different pathways: one using folate and vitamin B12, and another using choline and betaine.
Reduced MTHFD1 activity (a gene responsible for folate metabolism) also forces the body to use more choline for homocysteine methylation. When the intake of choline and folate is low, this effect may become significant and contribute to signs of deficiency.
In addition, PEMT is an essential enzyme that synthesises choline in the liver. Those with variants of the PEMT gene are at a higher risk of experiencing clinical signs of choline deficiency, if choline intake is low. SNPs on this gene can negatively impact the synthesis of endogenous phosphatidylcholine. So optimal choline intake is important if you have a risk variant on this gene.
The BHMT gene converts homocysteine into methionine using choline. A variant on this gene can affect homocysteine metabolism SLC44A1 gene transports choline across the cell membrane so that it can be utilised.
What are the signs and symptoms of choline deficiency?
● Low energy or fatigue.
● Memory issues or loss.
● Cognitive decline.
● Learning disabilities.
● Muscle aches.
● Nerve damage.
● Mood changes or disorders.
● Nutrient deficiency - as nutrients cannot enter the cells to be utilised by the body
Who is at risk of choline deficiency?
Pregnant women: Choline requirements increase during pregnancy to support the development of the unborn baby and reduce the risk of complications such as neural tube defects and preeclampsia.
Postmenopausal women: Oestrogen and choline have a closely linked relationship. Oestrogen plays a key role in choline production via the PEMT gene. As oestrogen declines during perimenopause, choline intake becomes particularly important as it is supportive of brain health including memory and cognition and liver function. Oestrogen also stimulates the breakdown of phosphatidylcholine so those with low oestrogen require more choline.
High alcohol intake: Alcohol can deplete the body’s supply of choline. Lower choline levels in the left prefrontal cortex which is involved in memory and verbal communication are linked to high levels of alcohol use.
Endurance athletes: Choline levels decrease during long-distance exercise such as marathons which may impact performance and recovery.
Food sources of choline include:
● In addition to the foods included in your results report, choline can also be found in salmon, pork chops and broccoli.
How much choline do I need?
The recommended daily intake of choline for men is 550 mg and for women 425 mg a day to prevent deficiency. However, this varies depending on a person's age, pregnancy status, and breastfeeding status.
Supplemental Choline:
Choline supplementation can be found in different forms including choline bitartrate,
phosphatidylcholine and lecithin:
Choline bitartrate is a synthetic form of choline. Some research has shown that it may have
favourable effects on cognitive function and memory, however, it is thought to raise TMAO which is linked to atherosclerosis and cardiovascular disease.
- Buy Choline Bitartrate supplement HERE
Lecithin is a mixture of fats that contains phospholipids, including phosphatidylcholine which the body converts into choline. While this can be beneficial for lowering cholesterol and supporting heart health, it may not be suitable for individuals with soy or egg allergies.
- Buy Lecithin supplement HERE
Phosphatidylcholine is the main form that the body uses as it is found naturally in choline-rich foods. Therefore supplementing directly with phosphatidylcholine can be easily absorbed and utilised by the body, helping to support healthy choline levels.
- Buy Phosphatidylcholine supplement HERE
Further support at Body Fabulous
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