Choline – The Fitness Vitamin

Choline, along with inositol and PABA, are part of the vitamin-b complex family but are unique because they are produced in the body so they're not considered essential vitamins. Although they are not essential, they are involved in many important body processes.

Choline seems to have a controlling effect on both weight and cholesterol levels, and it shows some promise as a weight loss supplement. Of course diet and exercise are still the primary keys to getting and staying fit.

In addition, choline is important to keeping cell membranes in good repair, and it seems to be a critical element to the structure and function of those membranes. Studies with choline have suggested that it may be effective at preventing gallstones, assisting in memory functions, and even an effective element at treating infections such as hepatitis and AIDS.
 

Food Sources
Egg yolks, beef, nuts, oats and liver.

Recommended Dosage
The Reference Daily Intake (RDI) for this nutrient has not been established. Average needs are about 500 mg per day.

Supplements
Choline is most often taken in 500 mg to 1000 mg supplements. For those taking B-complex supplements, it is important to note that most do not supply adequate levels of choline. Most B-complex supplements contain only 50-100 mg of it.

It combines well with vitamin A and with the B-complex vitamins.

Side Effects & Toxicity
None known.

Symptoms of Deficiency
Signs of deficiency include liver damage, high cholesterol, high blood pressure, kidney problems, stunted growth and an inability to digest dietary fats. Fortunately, choline deficiency is rare.