An estimated 90% of the U.S. population is deficient in this vital nutrient. Generally, the recommended intake is 425 milligrams (mg) a day for women and 550 mg/day for men, but some people have a genetically-acquired need for more. In addition, women who are pregnant, nursing, or postmenopausal need more, as do endurance athletes and alcoholics.
Choline, also known as Vitamin B4, plays a significant role in human health, from neurotransmitter synthesis to cell structures, and may be involved in the development of nonalcoholic fatty liver disease (NAFLD), atherosclerosis, and neurological disorders. It has also been shown to relieve pain without negative side effects.
Unfortunately, it is difficult to get enough just from food and, since the best sources are animal foods, vegetarians and vegans can not get enough unless they take a supplement. Good food sources include grass-fed beef liver, cauliflower, codfish, salmon, kidney beans, quinoa, Brussels sprouts, broccoli, and shiitake mushrooms. The best source is eggs (147 mg each), but even then, you need to eat them frequently.
Consumer Lab recommends the phosphatidyl choline form, as this is better absorbed than other forms. N.b., this is the form primarily present in eggs. Unfortunately, CL’s Top Pick for this form – Puritan’s Pride Ultra Concentrated Lecithin – seems to be sold out even at the Puritan’s Pride web site. Other brands that CL approved cost more, but at least they’re available. These include NOW Sunflower Lecithin (360 mg of phosphatidyl choline in 2 soft gels) and Natural Factors Phosphatidyl Choline (420 mg in 1 soft gel).
I’ve been using Vitacost Choline & Inositol, which contains choline bitartrate. Consumer Lab links to studies showing this form elevates blood levels of TMAO, which is linked to increased risk of heart attack and stroke. Choline bitartrate can also contribute to the formation of kidney stones. Vitacost carries both of the two shown above. Note: Natural Factors contains soy lecithin which Dr. Axe says may cause “negative reactions including nausea, bloating, constipation, rashes on the skin, abdominal pain and other digestive problems.” I’m going to switch to the NOW Sunflower Lecithin and see how it goes.
I found the powder at Amazon and it appears to be the authentic product. It’s said to be tasteless and I like that it’s cheaper per dose and that I can adjust the dose more easily than with a gelcap. I ordered a bottle.
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