{"id":14561,"date":"2019-12-06T01:34:00","date_gmt":"2019-12-06T01:34:00","guid":{"rendered":"https:\/\/www.healthymale.com\/squad\/?p=14561"},"modified":"2019-12-06T01:34:00","modified_gmt":"2019-12-06T01:34:00","slug":"the-health-benefits-of-choline","status":"publish","type":"post","link":"https:\/\/www.healthymale.com\/blog\/nutrition\/the-health-benefits-of-choline\/","title":{"rendered":"The Health Benefits of Choline"},"content":{"rendered":"<p><span style=\"font-weight: 400\">As a nutrient, choline supports a variety of functions, including metabolism and cellular growth. Although your body can produce some choline, most of it needs to come from your diet. Depending on your sex and age, your adequate intake for choline can vary. For adult men, your ideal intake is about 550 mg per day.<\/span><\/p>\n<p><span style=\"font-weight: 400\">\u00a0<\/span><b>Types of choline<\/b><\/p>\n<p><span style=\"font-weight: 400\">There are two types of choline: water-soluble and fat-soluble molecules. These are transported differently throughout your body. Fat-soluble choline\u2014which typically comes from what you eat\u2014is absorbed through your gastrointestinal tract. Water-soluble choline goes to the liver to be converted into lecithin, a type of fat.<\/span><\/p>\n<p><span style=\"font-weight: 400\">\u00a0<\/span><b>Why you need choline<\/b><\/p>\n<p><span style=\"font-weight: 400\">Our bodies use choline to metabolize fats, synthesize DNA, produce fats that make up our cell membranes and keep our nerve regulating important automatic functions, such as heart rate and breathing. It\u2019s also essential for brain development.<\/span><\/p>\n<p><span style=\"font-weight: 400\">\u00a0<\/span><span style=\"font-weight: 400\">If you don\u2019t get enough choline, a deficiency can contribute to a variety of health problems, including muscle damage, cardiovascular disease, fatty liver disease, Alzheimer\u2019s and neural tube irregularities.<\/span><\/p>\n<p><span style=\"font-weight: 400\">\u00a0<\/span><span style=\"font-weight: 400\">One 2019 study found that a deficiency in choline, zinc and vitamin C were linked to decreased working memory in men.<\/span><\/p>\n<p><span style=\"font-weight: 400\">\u00a0<\/span><span style=\"font-weight: 400\">On the flip side, too much choline can lead to liver toxicity, sweating, vomiting, hypotension, excessive salivation and a fishy body odor.<\/span><\/p>\n<p><span style=\"font-weight: 400\">\u00a0<\/span><b>Foods with high choline content<\/b><\/p>\n<p><span style=\"font-weight: 400\">Unlike foods like iron, choline is easy to get from a vegan and vegetarian diet. Mushrooms, potatoes and soybeans all have plenty of the nutrient.<\/span><\/p>\n<p><span style=\"font-weight: 400\">\u00a0<\/span><span style=\"font-weight: 400\">Other good sources of choline include:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400\"> proteins, such as fish, poultry, beef and eggs<\/span><\/li>\n<li><span style=\"font-weight: 400\"> nuts and seeds<\/span><\/li>\n<li><span style=\"font-weight: 400\"> whole grades (e.g., rice, quinoa, whole wheat bread)<\/span><\/li>\n<li><span style=\"font-weight: 400\"> broccoli<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">\u00a0<\/span><span style=\"font-weight: 400\">You can also buy choline supplements or dietary supplements that contain choline combined with other multivitamins and minerals.<\/span><\/p>\n<p><span style=\"font-weight: 400\">\u00a0<\/span><b>Measuring choline<\/b><\/p>\n<p><span style=\"font-weight: 400\">Although a blood sample may be able to tell you if you have a choline deficiency, some procedures can affect the concentration of choline in your blood, making them unreliable.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>As a nutrient, choline supports a variety of functions, including metabolism and cellular growth. Although your body can produce some choline, most of it needs to come from your diet. Depending on your sex and age, your adequate intake for choline can vary. For adult men, your ideal intake is about 550 mg per day. [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_exactmetrics_skip_tracking":false,"footnotes":""},"categories":[453],"tags":[1118,732],"class_list":["post-14561","post","type-post","status-publish","format-standard","hentry","category-nutrition","tag-choline","tag-nutrition"],"_links":{"self":[{"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/posts\/14561","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/comments?post=14561"}],"version-history":[{"count":0,"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/posts\/14561\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/media?parent=14561"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/categories?post=14561"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/tags?post=14561"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}