Choline: why do we need vitamin B4, where is it found?

Choline (also known as vitamin B4) is a lipotropic factor that acts as a factor that activates the rate of fat breakdown. An organic compound is synthesized in the body with the help of methionine, a specific amino acid. The name “choline” comes from the Greek word choly – bile. The origin of the definition is explained by the fact that for the first time choline was obtained from bile.

Without the participation of choline, the formation of phosphatidylcholine and sphingomyelin, the main components necessary for cell membranes for full life, is impossible. Choline provides the cell with structural integrity, regardless of its animal or plant origin.

Choline is a necessary element in the mechanism of formation of acetylcholine. This substance provides a person with a good memory, emotional mood, muscle control, and maintenance of the basic functions of the central nervous system. Through choline, impulse transmission across cell membranes, lipid metabolism and early brain development occur. ^{[-1 2]}. As part of food additives, it is marked with the number E1001.

The active compound is extremely unstable to high temperatures. Any heat treatment causes a complete loss of the beneficial qualities of choline.

Foods-record holders for the content of choline

The human liver is able to independently synthesize choline in the form of phosphatidylcholine. Natural choline is not enough for the body. To meet the need for the vitamin, you should take foods that include choline.

The leader in the content of choline are egg yolks, any animals. For example, 1 piece of chicken yolk contains 172 mg of choline (34% of the daily value). Also, a lot of choline is found in the liver (and other offal), chicken breast, and fish. From vegetable products beans are in the lead.

Egg yolkPowder: 2403 mg Raw: 820 mg

beef kidney513 mg

LiverBeef: 426 mg Chicken: 326 mg Turkey: 220 mg

EggsChicken: 293 mg Goose: 263 mg Quail: 263 mg Duck: 263 mg

Shrimps135 mg

Chicken breast117 mg

Soy116 mg

FishPink salmon: 113 mg Salmon: 112 mg Sockeye salmon: 112 mg Coho salmon: 109 mg Herring: 104 mg Mackerel: 101 mg

beans97 mg

Lentil96 mg

Daily value of choline for women, men and children

The norm of choline (vitamin B4) is 550 mg for men, and 425 mg for women over 18 years of age.

* Recommendations are given in milligrams (mg/day). The European Food Safety Authority (EFSA) has made general recommendations for EU countries. The National Academy of Medicine (NAM) has made recommendations that apply in the United States, Australia, and New Zealand.

Source: en.wikipedia.org ^[3]

Why do we need choline?

Choline ensures normal metabolism, optimal functioning of the intestines and other internal organs. Without vitamin B4, the full transmission of nerve impulses is impossible.

In addition, choline is involved in a number of important physiological processes:

• Renewal of the cellular structure of tissues after toxic damage by both toxic substances and pharmaceuticals, drugs.

• Control of metabolism, elimination of fats, lowering cholesterol parameters.

• Prevents the destruction of nerve fiber cells.

• Activates the regeneration of the liver structure.

• Suppresses the formation of intraorgan stones.

• Reduces fatty acids.

• Participates in the production of methionine.

• Favorably affects the functions of the myocardium.

• Strengthens pancreatic cells responsible for insulin production.

• Stimulates reproductive function.

• Favorably affects the condition of patients with diabetes mellitus.

[Video] Medical consultant of NCRHR, geneticist, Ph.D. Irina Yurievna Saburova, talks about the mechanisms of action of choline: