Vitamin B4 (choline) - effects on the body, benefits, harm, description.

Choline is a substance that belongs to the B vitamin group, which is produced in small quantities in the human body. Choline , one of the components of lecithin, is an antioxidant without which the normal functioning of the liver, nervous system and brain cells is impossible. choline deficiency, it is recommended to take it additionally. Regular consumption of choline in case of liver dysfunction can activate the metabolism of fatty acids and significantly slow down the destruction of the liver.

Choline: in foods

Choline is found in plant and animal products. To compensate for the lack of vitamin B4 in the body, you can use foods that contain choline .

Choline is found in the following foods:

egg yolks,
spinach,
oatmeal,
animal liver,
Brewer's yeast,
milk products,
rice
soybeans

They all contain choline in varying amounts, so it is difficult to calculate how much you need to eat, for example, oatmeal, to replenish your supply of vitamin B4. For this purpose, there is a food supplement choline , taking which you can get the required amount of the vitamin.

Breast milk contains a daily dose of vitamin B4, this element is so important for the formation of new brain cells. With age, you have to additionally compensate for the deficiency of B4.

Also, choline is added to products in the form of an additive under the number E1001, as an emulsifier for the production of emulsions.

Function of Vitamin B4

For the first time, complete concepts of choline, what it is and where it is found appeared in the 40-50s of the last century. It was then that the physiological functions of choline were discovered for the first time.

Physiological functions of vitamin

Choline has many functions from a physiological point of view. Vitamin B4 is part of the cell wall, stimulates the mobilization of fatty acids in the liver, and acts as a donor of the methyl (CH3-) group. And the most important function of the vitamin is the biosynthesis of acetylcholine and platelet activating factor.

Choline as a vitamin component of the cell membrane

B4 is part of such phospholipids as lecithin, as well as mitochondrial proteins (plasmalogens) and proteins of the nervous tissue of the brain (sphingomyelins). Vitamin B4, like choline, is essential for the functioning of the nervous system and is a structural component of almost all cell membranes.

The ability of the substance choline to heal the liver

Vitamin B4 may reduce liver fat. This property is called lipotropic. In addition to vitamin B4, that is, choline, methionine, vitamin B12, inositol and folic acid have such properties. As a result, substances are formed that stimulate the movement of fatty residues from liver cells into the blood.

Providing methyl groups

The provision of the CH3- group leads to the synthesis of vitamin B12 with the participation of choline. Which is also responsible for maintaining the normal functioning of nerve tissue.

Acetylcholine synthesis

Most nerve impulses are transmitted with the participation of the neurotransmitter acetylcholine. Its properties are varied - from inhibition to stimulation of functions, it all depends on the organ. Acetylcholine is formed as a result of choline synthesis.

Formation of platelet activating factor

Choline combines with phospholipase A2 to form platelet activating factor (PAF). It is responsible for the development of inflammatory reactions, anaphylactic shock, and the formation of blood clots when platelets stick together. The most important factor in the development of bronchospasm. The central link in the blood coagulation cascade.

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What diseases does it help with?

Based on its physiological functions, it can be determined that the main diseases for which vitamin B4 is used:

fatty hepatosis (liver disease);
atherosclerosis.

Also its properties are:

restoration of destroyed hepatocytes (liver cells);
reduction in the amount of fatty acids;
strengthening the myocardium;
stabilization of pancreatic cells responsible for the release of insulin;
restoration of the reproductive system;
reduces the destruction of cells of the nervous system, and therefore reduces the risk of developing Alzheimer's disease;
helps improve memory and cognitive function.

Various salts are used for treatment, most often choline chloride.

Used as a food additive E1001 as an emulsifier.

Vitamin B4: metabolic features

The mammalian body can independently synthesize this vitamin from methionine with the participation of cofactors. But the vitamin supplied with food also undergoes biosynthesis.

When consumed with food, choline undergoes partial breakdown in the intestinal cavity. The route of absorption into cells depends on the amount of the substance. After this, free choline particles “migrate” to the tissues and are included in the cell wall and metabolic processes of the cell.

Excreted through the kidneys or sweat. Kidney diseases stimulate excessive accumulation of nitrogen atoms (azotemia), which are released from the choline structure.

Watch the video:

Choline: composition

Choline is a vitamin-like substance that dissolves in water, alcohol, acetone and other liquids. It is called vitamin-like because the body can synthesize it independently from methionine. The chemical formula of choline is C5H15NO2. The vitamin contains three groups of nitrogen atoms. The substance is stable and is destroyed when heated above 180 degrees. The compound is presented in the form of colorless hygroscopic crystals with the odor of trimethylamine.

Physicochemical characteristics

Chemical formula of the substance: C5H14NOX, or [ (CH3)3N+CH2CH2OH ] X−.

The structural formula of choline is presented below:

Although choline chloride is used for medical purposes, its structural formula is:

Another name for vitamin B4 is trimethylethanolamine. It is a colorless substance with a strong odor. It is highly soluble in water, therefore it is classified as a water-soluble compound. Vitamin B4 destruction occurs at temperatures above 180C. Reacts with many acids to form salts.

This video explains the properties of choline better:

Choline: properties

The main property of choline is to maintain the balance of cholesterol in the blood.

The following main properties of choline have been identified:

Participates in the prevention of heart and vascular diseases.
Reduces insulin levels.
Protects liver cells from destruction due to: alcohol, antibiotics and poor nutrition.
Helps prevent the formation of gallstones.
Organizes the functioning of the nervous system, increases brain activity.
Helps in reducing cholesterol plaques.
Helps to better absorb fat-soluble vitamins: and and , .
Stimulates sperm activity, thereby improving human reproductive function.
Slows down the aging process.
Reduces the possibility of diabetes mellitus.

Choline prevents the occurrence of cholelithiasis and is actively involved in cellular metabolism.

Choline and human health.

Choline is involved in processes that often overlap with the functions of folate and B vitamins for the body.

Many studies did not take this fact into account and did not track levels of B vitamins, so the percentage of benefit from choline or B vitamin intake cannot be accurately stated.

Cardiovascular system and peripheral artery.

Some studies have suggested that choline may help reduce the risks of developing cardiovascular disease by lowering blood pressure, changing lipid profiles, and reducing plasma homocestin levels.

Other studies have shown that high levels of dietary choline may increase the risk of cardiovascular disease because some types of choline and some other dietary ingredients, such as carnitine, are converted into trimethylamine by intestinal bacteria. Trimethylamine TMA is then absorbed and converted by the liver into trimethylamine N-oxide (TMAO), a substance that is associated with more serious risks of cardiovascular disease.

Despite hypotheses about the potential for choline to influence heart health, several large observational studies have found no significant associations between choline supplementation and heart disease. An analysis of 72,348 women in the Nurses' Health Study and 44,504 men in the Specialists' Follow-up Study found no association between choline intake and the risk of peripheral artery disease in men or women.

Similarly, a prospective study of 14,430 middle-aged adults in the Atherosclerosis Study found that over 14 years, the risk of developing coronary heart disease was not significantly different in the highest quartile of intake compared with the lowest quartile.

A more recent analysis of data on 80,978 women from the Nurses' Health Study and 39,434 men from the Healthcare Workers' Prevention Study found increased mortality risks in those consuming higher levels of choline. The authors suggest that the increased risk may be due to increased production of TMAO, although this parameter was not measured directly.

More research is needed in this area

Neurological conditions.

People with Alzheimer's disease have lower levels of the enzyme that converts choline into acetylcholine in the brain. Additionally, since phosphatidylcholine can serve as a phospholipid precursor, it may maintain the structural integrity of neurons and thus promote cognitive function in older adults.

Therefore, some experts have suggested that consuming higher levels of phosphatidylcholine may reduce the progression of dementia in people with Alzheimer's disease.

Several observational studies have shown an association between cognitive performance in adults and higher plasma choline concentration requirements.

In one observational study of 2,195 adults aged 70–74 years in Norway, participants with plasma free choline concentrations below 8.4 µmol/L (20 percent of the concentration in the study population) had lower sensorimotor speed, perceptual speed , executive function than those whose choline concentration was higher than 8.4 mmol/L. A second study of 1,391 adults aged 36-83 found that patients with higher levels of choline intake had better verbal and visual memory scores.

In addition, higher levels of choline intake during an earlier period were associated with less volume of white matter hyperintensity (large volume is a sign of small vessel disease in the brain). Some small randomized intervention studies have shown that choline supplementation improves cognitive performance in adults.

However, a 2020 systematic review of 13 studies on the relationship between choline levels and neurological outcomes in adults found that choline supplements did not lead to clear improvements in cognition in healthy people. Similarly, a 2003 Cochrane review of 12 randomized trials in 265 patients with Alzheimer's disease, 21 with parkinsonian dementia, and 90 with self-identified memory problems found no clear clinical benefit of lecithin for the treatment of Alzheimer's disease or parkinsonian dementia.

Non-alcoholic fatty liver disease.NAFLD

It is characterized by the accumulation of lipids in the liver of people who consume less than 20 g/day of ethanol and who have no other known causes of steatosis. One drink (for example, 350 ml of beer or 140 ml of wine or 40 ml of strong alcohol) contains about 12-14 g of alcohol. It is the most common chronic liver disease, present in 65% of overweight people and 90% of obese patients.

Although the disease is mostly benign, it can lead to steatohepatitis, fibrosis, cirrhosis, kidney failure, and liver cancer. Choline, especially phosphatidylchloroline, is essential for the transport of lipids from the liver.

Therefore, when there is a deficiency of choline, fat accumulates in the liver, which can lead to non-alcoholic fatty disease. Most women of childbearing age are quite resistant to this disease due to high levels of estrogen, but 40% have a polymorphism that makes them insensitive to gene activation by estrogen.

Adequate intake of dietary choline is especially important for this class. Data from a large observational study support an association between choline deficiency and the risk of developing NAFLD. Adequate choline intake is essential for proper liver function and prevention of NAFLD. However, additional data is needed.

Choline: application

When applied, choline These and other qualities are used in the treatment of a number of diseases.

Doctors prescribe choline along with folic acid for the full development of the fetus.
It is included in the complex of therapy for weight loss, since a lack of vitamin can lead to obesity.
In heart pathology, the ability of the substance to dissolve atherosclerotic plaques is used.
Oncology. European nutritionists have identified a positive effect of B4 and lecithin on the dissolution of malignant tumors.
For normal brain function: with decreased learning ability, memory impairment and lack of concentration.
To prevent age-related changes in the skin and hair - injections for rejuvenation. Hyaluronic acid has a similar effect.

It must be remembered that choline to avoid disorders of the cardiovascular and nervous systems, as well as the liver.

Choline: for memory

It has been proven that choline helps activate the brain, maintain the ability to remember the material being studied longer - improves memory. Vitamin B4 helps brain cells function normally. A significant lack of it can even lead to Alzheimer's disease, which manifests itself in older people.

When a person engages in mental activity, choline is converted to acetylcholine . This substance stimulates the functioning of the brain and central nervous system.

Experiments conducted on rats are indicative. Rats that received choline in the womb were much smarter than their counterparts and were better trained. Moreover, as they aged, they remained more energetic than others.

What is choline?

Choline is an essential nutrient. ()

This means that it is necessary for the normal functioning of the body and maintenance of health. Even though our liver is capable of producing some choline, most of it must still be obtained from food.

Choline is an organic, water-soluble substance. It cannot be classified as either a vitamin or a mineral.

However, due to similar characteristics, choline is often classified as a B vitamin. By the way, this nutrient affects a large number of vital functions of the body.

Choline is essential for maintaining liver function, healthy brain development, muscle movement, the nervous system and metabolism.

For this reason, adequate choline intake is key to good health. ()

Conclusion:

Choline is an essential nutrient that must be present in sufficient quantities in our diet as it affects a number of vital body functions.

Choline: for the liver

Choline is very important for the liver, it helps the liver convert phospholipids (lecithin) and remove excess fat, thereby protecting the liver from obesity. Without choline , the liver will not be able to convert fats. Vitamin B4 is also involved in the processes of regeneration of liver cells.

choline for 30 days . As a result, they were found to have increased levels of liver enzymes, which means a disruption in the functioning of this important organ.

Summarize

Choline is an essential nutrient needed for optimal health.
It may play a key role in healthy brain function, heart health, liver health, and a healthy pregnancy.
Although actual deficiency is rare, many people do not get enough of this nutrient.
To increase your intake, consider eating more choline-rich animal and plant foods such as organ meats, fish, eggs, broccoli and cauliflower.

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Choline: Inositol

Now Foods offers Choline & Inositol (500 mg, 100 vegetable capsules). Contains choline and inositol. Inositol is vitamin B8, it protects the body from atherosclerosis, obesity and hypertension. A vitamin food supplement made from these two elements promotes the delivery of nerve impulses and activates the metabolism of fatty acids. It is essential for brain and nervous system health.

Recommendations for use: take one capsule per day with meals. Do not use during exacerbation of diseases, keep away from children.

Choline: Omega-3

Nature 's Way offers Choline (500 mg, 100 tablets). The substance is presented in the form of choline bitartrate , which is responsible for neural connections and supports healthy brain function. The drug has passed clinical trials and meets the highest quality standards. Suitable for vegetarians.

Recommendations for use: take one tablet per day with meals. Keep away from children.

Solgar presents Omega-3 Fish Oil Concentrate (240 capsules) . It contains a concentrated extract of Omega-3 fatty acids. Supports immunity and cardiovascular health. Fish oil of optimal purity. It has been molecularly tested for mercury and other toxic compounds.

Recommendation for use: for adults, take 2 capsules three times a day with meals. It is not recommended for children and pregnant women, or without consulting a doctor.

Choline and fish oil complement and enhance each other's properties. Together they: promote weight loss, improve the health of skin and hair, free blood arteries from cholesterol.

Deficiency Symptoms

Most people do not get enough B4, despite the presence of sources in their diet. This happens because some types of choline are hardly absorbed by the body. Research shows that the average person does not have the levels of B4 they need on a daily basis (1).

Most likely, this is due to genetic factors - when people have an increased need for choline. Researchers are still debating how much B4 you should consume daily. So far they have not come to an agreement, since the needs are too individual. Therefore, the recommendations for use given in the table below are rather arbitrary.

Symptoms of element B4 deficiency:

fatigue, low energy level;
memory loss, decreased cognitive abilities;
muscle pain;
nerve damage;
mood swings, frequent disorders;
sleep disorders.

With age, with B4 deficiency, cognitive abilities decrease. This is manifested by memory loss, Alzheimer's disease and dementia. Adequate levels of choline support neurotransmitters (2).

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Choline: Solgar

Solgar offers Choline (350 mg, 100 vegetable capsules) . Contains the active substance choline , which is a component for the construction of cell membranes. Normalizes fat metabolism.

Recommendations for use: Take 1 to 3 vegetable capsules per day with meals, as recommended by a physician. Limit use during pregnancy and while taking other strong medications.

Choline: in the pharmacy

For full health, it is necessary to maintain an adequate balance of choline in the body. It is important to buy a quality substance. Pharmacists in pharmacies offer domestic samples at considerable prices. But bright stickers and an unknown manufacturer inspire little confidence. There are domestic analogues, but their disadvantage is that the concentration of choline in them is low, due to the large number of additional ingredients.

Reputable companies sell their products through trusted online stores, which have already earned the trust of consumers through their work. The main principle of their work is guaranteed quality of drugs and affordable prices. A link to one of these stores is given below.

Some people are at risk of deficiency

Although choline deficiency is rare, some people are at increased risk ():

Long-term endurance athletes : Choline levels decrease during long-term endurance exercise, such as marathon running. It is unclear whether supplementation improves athletic performance (, ).
High Alcohol Intake : Alcohol can increase your choline requirement and your risk of deficiency, especially at low intake (, ).
Postmenopausal women : Estrogen helps produce choline in the body. Because postmenopausal women tend to have lower estrogen levels, they may be at greater risk of deficiency (, ).
Pregnant women : The need for choline increases during pregnancy. Most likely, this is due to the fact that the unborn child needs choline () for development.

Summary:
People at increased risk of choline deficiency include athletes, those who drink a lot of alcohol, postmenopausal women and pregnant women.

Choline: instructions

To get a positive effect from taking a dietary supplement with choline , you must strictly follow the instructions that come with the drug.

Choline: how to take

To enhance the positive effects of taking choline, it is important to know how to take it - it is better to combine it with other group B nutrients. Typically, take 1-2 capsules or tablets per day with meals. It all depends on the destination.

According to scientists, the daily requirement of choline for children is 200-375 mg. For adults, an average of 3.5 g per day. The main thing is no more than 10 g to avoid overdose.

Potential Side Effects

Large doses of choline can lead to vomiting and sweating, and cause a fishy body odor. Overuse of choline can lower your blood pressure enough to make you feel dizzy.

Recommendation from the American Institute of Medicine. To avoid side effects, do not consume more than 3,500 milligrams of choline per day.

Inositol is generally safe. However, it is known to cause nausea, fatigue, dizziness and headaches.

It is not known how inositol and choline interact with medications. But, if you are taking prescription medications or have liver or kidney disease, consult your doctor before taking dietary supplements.

Choline: price

Below is a link to a site where you can buy a quality choline at a low price. Prices for drugs here are 2-5 times cheaper compared to Russian online stores. In addition, the concentration of choline in domestic analogues is lower. Also on this site you can purchase much-needed drugs such as: coenzyme Q10, L-carnitine, royal jelly, caprylic acid, artemisinin and others.