| Choline
Choline, which is needed for cell membrane integrity
and to facilitate the movement of fats in and out of cells, is also
a component of the neurotransmitter acetylcholine and is needed
for normal brain functioning, particularly in infants.
What is it? When medical researchers use the term
“lecithin,” they are referring to a purified substance called phosphatidyl
choline (PC). Supplements labeled as “lecithin” usually contain
10–20% PC. Relatively pure PC supplements are generally labeled
as “phosphatidylcholine.” PC best duplicates supplements used in
medical research.
Choline by itself (without the “phosphatidyl” group) is also available
in foods and supplements. In high amounts, however, pure choline
can make people smell like fish, so it’s rarely used, except in
the small amounts found in multivitamin supplements.
What does it do? PC acts as a supplier
of choline, which is needed for cell membrane integrity and to facilitate
the movement of fats in and out of cells. It is also a component
of the neurotransmitter acetylcholine and is needed for normal brain
functioning, particularly in infants. Although the human body can
synthesize choline, additional amounts from the diet are considered
essential under certain circumstances. For this reason, PC has been
used in a number of preliminary studies for a wide variety of neurological
and psychiatric disorders, though not every study suggests that
supplemental choline is capable of reaching the brain.1
Choline participates in many functions involving cellular components
called phospholipids.
Where is it found? Choline, the major constituent
of PC, is found in soybeans, liver, oatmeal, cabbage, and cauliflower.
Soybeans, egg yolks, meat, and some vegetables contain PC. Lecithin
(containing 10–20% PC) is added to many processed foods in small
amounts for the purpose of maintaining texture consistency.
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