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Choline infographic
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Choline is an essential nutrient which plays a role in weight and metabolism, muscle movement, anti-aging, energy, and good brain health [1].

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How to Do It

There are two ways to add Choline into your diet.

First, you can consume it from the foods you eat. Foods high in choline include:

  • Eggs
  • Meat
  • Oily Fish
  • Beans
  • Dairy
  • Nuts
  • Seeds

The second way to increase your intake is through taking supplementation. The supplements CDP-choline and alpha-GPC tend to be higher in choline content, and are easier on the stomach.

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  • Anti-aging [2]
  • Liver function [3]
  • Strong heart health [4]
  • Muscle movement [5]
  • Better memory and focus [5]
  • Energy
  • Healthy metabolism and weight
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Time Commitment

Only time commitment is in planning meals which include foods higher in choline.

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Why it works

Choline helps convert the amino acid homocysteine to methionine. Homocysteine is linked to increased risk of cardiovascular disease and stroke. So logically being deficient in Choline means there is a potential for homocysteine to build up in your blood, increasing your risk factors.

Choline also helps to produce Acetylcholine, which is involved in brain health. Additionally Choline plays a role in synthesizing DNA, also impacting the health of the body [6].

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Suggested Frequency

Eat foods high in Choline daily. It is recommended to avoid deficiency women eat approximately 425mg and for men it is 550mg daily.

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Side Effects

Very high levels would have to be consumed to produce side effects - the equivalent of 24 eggs a day!

These side effects include low blood pressure, sweating, body odor, and bowel problems [7].

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Required Equipment

None, unless you want to use supplements.

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Gurus/Celebrities/Doing it

Jennifer Aniston (big fan of eggs)

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Category Health/Productivity/Focus:

  • Health
  • Productivity
  • Mood
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  • Choline is important during pregnancy (AI 450mg) as deficiency has been linked to neural tube defects.
  • Also note that breastfeeding women, elderly, and children have different requirements for Choline.
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 AntiAging  Fitness  Energy  Productivity  Focus  Memory
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