Daily Dose of Choline: 425mg for women and 550mg for men
Choline is an essential nutrient that is important in most of our body’s basic functions. It is important for the normal functioning of all the body’s cells, the liver, brain and nervous system, metabolism, and transportation of nutrients. It is apparent that Choline is vital for health and disease prevention.
Choline is a very important nutrient for pregnant and breastfeeding women because it has an important role in fetal brain development. Pregnant women who take supplements may have a lower risk of having children with birth defects compared to women who do not supplement. But choline isn’t only for mothers; there are many other benefits and uses for the entire population. It has positive effects in the brain and is being studied for treating Alzheimer’s, memory loss, and dementia. Individuals who suffer from Asthma take choline to lessen symptoms and preemptively control their attacks. Another thing that it is effective for is liver disease, like chronic hepatitis and cirrhosis. Having low levels can cause liver damage and a problem called fatty liver disease.
The best natural sources of choline are eggs, meats and liver. A single serving of these can provide 20% or more of the adequate amount we need daily. One large egg for example contains about 225mg, which is about half of the daily Adequate Intake (AI) for adults. Vegans might have a higher risk of low choline levels because of the lower amount found in vegetables compared to meats. Some vegetables that contain choline are spinach and cauliflower, the latter having about 47mg per cup. The recommended daily dose for adult women is 425mg per day and for pregnant women it is a bit higher with 450mg. For men and breastfeeding women it is 550mg.
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