You’ve probably heard of choline before, but you might be wondering what it actually is and what it does. Choline is a nutrient that’s essential for human health, but many people’s diets are far from getting a sufficient amount of choline into their body.
Choline is found in many foods, but it can also be taken as a supplement. In this blog post, we’ll explore the health benefits of choline and what show what we have determined to be the 3 best choline supplements to take.
What is choline?
Choline is a water-soluble nutrient that is related to the B-vitamin family. It is found in many foods, including meats, dairy products, eggs, fish, and some vegetables. Choline plays an important role in many bodily functions, including liver function, brain development, muscle movement, and metabolism.
The Health Benefits of Choline
There are many health benefits associated with choline intake. These benefits include:
- Improve memory and cognitive function
- Promote healthy nerve function
- Support cardiovascular health
- Aid in pregnant women & fetal brain development
- Help prevent birth defects
- Lower inflammation levels throughout the body
The body needs choline to make acetylcholine, a neurotransmitter that helps with muscle movement, memory, and other brain functions. Choline also helps to protect the liver and aids in the absorption of fat.
Frequently Asked Questions
Does choline help brain development? (in utero)
Pregnant women have long been advised to take a daily multivitamin to ensure that their baby gets the essential nutrients needed for healthy development. One of these nutrients is choline, which is found in foods like eggs and fatty fish. Choline is important for brain development, and some research suggests that it may also help to prevent birth defects.
While the jury is still out on whether choline supplements are truly effective, there’s no harm in including choline-rich foods in your diet during pregnancy. So go ahead and enjoy that morning omelet-your baby’s brain is counting on it!
What are the symptoms of low choline?
A lack of choline can lead to:
- low energy levels
- difficulty concentrating
- memory problems
- muscle weakness and stiffness
- In severe cases, a choline deficiency can lead to liver damage.
Therefore, it is important to ensure that you are getting enough choline in your diet. If you are experiencing any of the above symptoms, ask your doctor about whether you might need to supplement your diet with choline.
If you are pregnant, it is often recommended by doctors to supplement choline during pregnancy and after while breastfeeding.
Getting Enough Choline
The best way to get enough choline is through dieting. However, some people may not be able to get enough choline through diet alone, and may need to take a supplement. The recommended daily intake (RDI) for choline is 425 mg for women and 550 mg for men.
Pregnant women need even more choline because it aids in fetal brain development. The RDI for pregnant women is 450 mg per day and 550 mg per day for breastfeeding women.
Choline-rich foods
You can get choline from food by eating
- Meat (especially liver)
- Fish (such as salmon)
- Vegetables (such as broccoli)
- Eggs
- Organic soybeans (avoid genetically modified soy)
- Nuts and whole grains.
You can also take a supplement to ensure you’re getting enough choline.
New mothers who are nursing are often advised to take a choline supplement. We’ve spent the time and researched the best 3 choline supplements so you don’t have to. We chose the best for you based on bioavailability, potency, quality of ingredients, and no unwanted added ingredients or fillers. Here are the best 3 choline supplements to choose from:
1. Choline Bitartrate 500mg | Supports Cognitive Function 100% Vegan & Non-GMO Choline
What we love about Nested Naturals Choline:
- 500 mg of choline per serving
- 45 servings per bottle
- Excellent for breastfeeding mothers
- Promotes normal prenatal development during pregnancy
- Non-GMO
- Gluten Free
- Vegan
- Highly rated on Amazon
2.NOW Supplements, Choline & Inositol 500 mg
What we love about Now Choline & Inositol:
- Supports healthy brain development and maintenance
- Supports healthy nerve transmission
- Packaged by a USA company, family owned since 1968
- Quality assured
- 3rd party tested
- 500 mg per serving
- Highly rated on Amazon
3. Solgar Choline 350 mg, 100 Vegetable Capsules – Supports Healthy Brain & Cellular Function
Why we love Solgar Choline:
- Solgar, trusted supplements since 1947
- Carefully selected global suppliers
- 3rd party tested
- Quality ingredients
- No unwanted or unnatural ingredients
- Highly rated on Amazon
Concluding Points
Choline is an important nutrient with a variety of health benefits. It’s found naturally in many foods or can be taken as a supplement. Getting enough choline is important for pregnant women’s and fetal brain development, memory and cognitive function, healthy nerve function, and metabolism, amongst other things. You should consult with a doctor if you think you need a supplement; otherwise, incorporating foods high in choline into your diet is the best way to consume this nutrient. We wish you well on your continuing journey to optimum health.
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