Choline is an essential micronutrient. It was added by the National Academy of Sciences (NAS) to the list of required nutrients in 1998. While your body does make a small amount, it is essential to consume choline in your daily diet to ensure you are getting adequate amounts.

Choline is often grouped together with the b vitamins as it has many similar properties and supports related functions in the body. Just like the b vitamins, choline is water soluble and also helps to support metabolism and energy production. Some of choline’s primary functions include brain and nervous system support as well as maintaining healthy liver function.

Choline is a necessary nutrient in the formation of acetylcholine, an important neurotransmitter in healthy nerve and muscle function. It also plays a major role in regulating skeletal muscle movement, smooth muscle (intestines, bladder function, etc.), peripheral nerves, and cardiac muscle. Acetylcholine is also important in memory and learning. Therefore, a choline deficiency can lead to problems with concentration, memory, changes in mood, or other cognitive issues, especially as a person ages.

A study was performed in which 1,391 men and women, average age of 60, were monitored for a decade, comparing choline intake to memory and cognitive performance. Those with the highest choline intake performed the best.

Choline also plays an important role in supporting liver health. Choline plays an important role in cleansing the liver by properly transporting fat, in the form of cholesterol and triglycerides, from the liver to other parts of the body where they are needed. Studies have been performed in which individuals with lower levels of choline are more at risk for liver damage.

Choline is an important nutrient to some pretty crucial functions in the body. Therefore, it is important to make sure you’re getting enough on a daily basis. Dietary sources of choline include beef liver, beef, chicken breast, wheat germ, eggs, shrimp, salmon, cod, Brussels sprouts, and broccoli, among others. Incorporating these foods into your diet on a regular basis can help support fundamental needs, but if you have additional health concerns, especially with brain and/or liver function, consider supplementing choline for additional protection.

Many high quality multiple vitamins contain choline to cover your basic nutrients needs. Supplementing with Alpha GPC choline is specifically helpful for brain health.*