Acetylcholine: Function, Benefits, Dosage and Side Effects

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By Jillian Levy, CHHC

July 4, 2021

If you’re familiar with nootropics supplements — supplements that are capable of helping increase alertness, attention, learning and memory — then you may have come across the compound called acetylcholine (or ACh). What is acetylcholine exactly?

As one of the most abundant and important neurotransmitters (or chemical messengers) in the body, acetylcholine plays a role in helping us focus, learn and memorize information. It’s also needed to support muscle contractions, help with arousal and sleep, and facilitate the release of other important chemicals, such as dopamine and serotonin.

While acetylcholine supplements are not available (similarly to how you can’t take dopamine supplements), there are certain nutrients you can take in supplement form to boost synthesis of ACh, as well as foods to include more of in your diet.

What Is Acetylcholine?

Acetylcholine (ACh) is a neurotransmitter and neuromodulator. This means it works by sending signals between nerves.

It’s made up of acetic acid and choline and is a part of the cholinergic system.

ACh is most well-known for supporting cognitive function, especially memory and attention. It was actually one of the first neurotransmitter scientists discovered.

Where is acetylcholine found? In humans it’s found in the central nervous system, which includes the brain and spinal cord, and the peripheral nervous system, which is the network of nerves located outside the brain and spinal cord.

Like other neurotransmitters (or chemicals that are released by neurons to send signals to other neurons), ACh is specifically found between nerve synapses (gaps between nerve cells).

Acetylcholine is synthesized in nerve terminals from acetyl coenzyme A (which comes from a form of glucose) and choline. Choline is a compound that you consume when you eat eggs, beef liver, poultry and some beans and nuts.

The more you consume of it, the easier it is for you body to produce enough acetylcholine.

Related: What Is Phosphatidylcholine? Benefits, Uses, Forms & Side Effects

How It Functions in the Body

What is the main role of acetylcholine? As a key neurotransmitter, it helps send signals to other cells, including neurons, muscle cells and gland cells.

It also modulates the release of other neurotransmitters, including dopamine, norepinephrine, and serotonin.

The network of nerve cells that use the neurotransmitter acetylcholine is referred to as the cholinergic system.

Some of the functions that acetylcholine has include:

• Stimulating skeletal muscles to contract.
• Inhibiting activation of the cholinergic system.
• Supporting neuroplasticity, specifically in the hippocampal and cortical regions. Neuroplasticity is defined as “the ability of the brain to form and reorganize synaptic connections in response to learning or experience. ”
• Protecting against age-related declines in memory, including decline associated with Alzheimer’s disease.
• Supporting “executive functions,” which are considered higher-order cognitive processes. These processes are related to impulse control, planning, attention, decision-making and so on.
• Helping to guide vision-related attention.
• Regulating motivation, arousal and certain stages of sleep.

Health Benefits

1. Helps with Learning and Attention

Studies show that ACh is important for alertness, sustaining attention and mediating changes in the brain (including in the hippocampus and forebrain) that lead to learning and memory formation. One way it does this is by affecting the way that synapses send and receive feedback, enhancing different types of “encoding” in different cortical structures of the brain.

2. Supports Memory

Emerging evidence also links cholinergic signaling with improved memory and even anti-inflammatory effects that impact how the brain creates and stores memories.

Research suggests that in people with Alzheimer’s disease, cholinesterase breaks down and destroys acetylcholine, leading to ACh dysfunction, which negatively impacts cognitive function in a number of ways.

According to Harvard Health Publishing:

the brains of people with Alzheimer’s disease have lower levels of acetylcholine than people without the disease, and the medications used to treat the early stages of the disease — donepezil (Aricept), galantamine (Reminyl), and rivastigmine (Exelon) — work by blocking an enzyme, cholinesterase, that dismantles acetylcholine.

3. Facilitates Muscle Contractions

ACh acts as a chemical that motor neurons in the nervous system release in order to activate muscles. At neuromuscular junctions, it allows for skeletal muscle contractions, which is essential for many functions, such as movement and coordination.

It can help promote contractions of smooth muscles, dilation of blood vessels, increased body secretions and a slower heart rate.

4. Helps Control Arousal and Sleep

Because it functions as a neuromodulator and impacts release of other calming and stimulating neurotransmitters, ACh is known to impact motivation, arousal, attention and energy levels.

ACh is believed to be involved in promoting REM sleep (rapid eye movement sleep cycles, which are necessary for restoration and learning and memory formation). And because it impacts our sleep cycles, it’s important for helping us feel alert when waking up.

Acetylcholine Dysfunction

“Anticholinergics” refers to substances that interfere with normal acetylcholine activity. When ACh pathways are deteriorated and start dysfunctioning, problems can arise that affect memory, motor control, moods and more.

This happens because certain nerves no longer receive signals like they are supposed to.

Symptoms and complications that can result from acetylcholine dysfunction include:

• Muscle weakness
• Poor memory and increased risk for Alzheimer’s disease
• Trouble controlling voluntary movements, including of the eyes and face
• In severe cases (typically caused by use of drugs), paralysis and convulsions, trouble breathing, and heart failure

What causes someone to have too little ACh?

There are a number of toxins and drugs, and even poison from plants and insects, that can interfere with ACh synthesis.

Drugs and substances that interrupt acetylcholine function can have negative effects on the body since they affect the heart, nerves, brain and muscles. In severe cases, symptoms and complications can even be deadly.

These drugs are capable of altering ACh levels and leading to symptoms as a result:

• Certain antibiotics (clindamycin, polymyxin)
• Magnesium
• Anticonvulsants
• Diuretics (furosemide)
• Calcium channel blockers (nifedipine, diltiazem)

Some health conditions can also disturb normal ACh synthesis, such as Eaton-Lambert syndrome and botulinum toxicity.

Sources and Dosage

What foods contain acetylcholine? Foods do not actually contain ACh, but some do provide you with choline — which your body uses to make ACh.

Acetylcholine supplements are also not available, but just like with choline foods, choline-containing supplements can provide you with extra choline and other nutrients in an effort to support ACh production, cognitive processes and more.

Most often, choline supplements are taken for their potential positive effects on attention, learning and memory. You’ll find choline in some nootropics and anti-aging supplements, as well as in some multivitamins and most prenatal supplements.

A diet that’s high in choline has been suggested in some studies to help protect brain health in older age.

For example, data from the Framingham Heart Study suggests there is a correlation between choline intake and brain health, as assessed by tests of memory and other cognitive abilities and MRI scans of the brain. In this particular study, people whose diets included a lot of choline were more likely to do well on the memory and cognitive ability tests and to have healthier looking brain tissue.

Foods high in choline that can help support synthesis of acetylcholine include:

• Beef liver and grass-fed beef
• Eggs
• Turkey and chicken
• Chickpeas
• Goat milk
• Navy beans, split peas and some other types of legumes
• Other fish, such as cod
• Some vegetables, such as broccoli, Brussels sprouts and cauliflower

If you choose to take choline supplements to boost ACh levels, the standard dose is 250 to 550 milligrams (mg) per day.

Adult men need about 550 mg/day on average, while adult women need about 425 mg/day. However, most people get at least some from their diets, and sometimes even more than they require, so supplementation isn’t always needed.

Other “nootropics” and supplements that may help your body create more ACh include:

• Alpha GPC (or alpha glycerylphosphoryl choline, a fatty acid that serves as a source of choline)
• CDP-choline and choline bitartrate
• Ginkgo biloba
• Bacopa monnieri
• Huperzine A

Alpha GPC, which is also referred to as choline alfoscerate, is especially valued for its ability to deliver choline to the brain and help the body produce acetylcholine.

Drugs that Affect Acetylcholine:

Aside from over-the-counter supplements, there are also a number of prescription drugs that are used clinically to interact with the cholinergic system and to alter ACh levels.

Some of these drugs work by inhibiting acetylcholinesterase. Examples of such drugs include neostigmine, physostigmine or primarily pyridostigmine, which are effective in treating the disease called myasthenia gravis, characterized by muscle weakness and fatigue.

Other drugs that affect acetylcholine levels are taken because they can have these effects:

• Relaxing muscles in the eyes, causing the pupils to dilate. Used when the eye is inflamed, to help treat glaucoma and during some eye examinations.
• Slowing activity of the stomach and intestinal track and reduces acid secretion. Can help decrease stomach cramps, diarrhea, diverticulitis, pancreatitis and bed wetting.
• May help to treat or prevent dizziness, nausea and other aspects of motion sickness.
• May be used to help treat Parkinson’s disease and Alzheimer’s disease.
• Helping treat urinary retention and stimulate movement of intestinal tract.

Risks and Side Effects

What happens if you have too much acetylcholine? As explained above, you can’t actually take ACh directly, but you can take too much choline from supplements.

The safe upper limit of choline is considered to be 3,500 mg/day, so make sure to stay below this level to avoid side effects.

Taking high doses of choline may lead to production of too much acetylcholine. In large amounts, supplements can cause low blood pressure, sweating, a fishy body odor and too much saliva.

Conclusion

• What is acetylcholine? It’s a neurotransmitter that carries signals among brain cells and is important for memory and other brain functions.
• Other benefits/functions of ACh include supporting muscle movement, attention span, learning, arousal, motivation and REM sleep.
• ACh dysfunction and low levels have been linked to cognitive decline, memory impairment and certain brain disorders, such as Alzheimer’s disease.
• While acetylcholine supplements are not actually available, you can help your body produce more by taking certain dietary supplements, including those that supply you with choline, and by eating choline-rich foods and carbohydrates.

12 Foods High in Choline | Nature Made®

Jul 11, 2022
Brain Health
, 
Choline

Quick Health Scoop

• Choline is an essential nutrient that plays a vital role in brain health, nervous system function, and overall health.
• The best source of this essential nutrient is dietary Choline, including both animal- and plant-based foods.
• Foods high in Choline include beef liver, chicken liver, salmon, and eggs, while other foods with Choline include kidney beans, yogurt, and Brussels sprouts.
• Most Americans, including pregnant and breastfeeding women, don’t get enough Choline through the food they eat.

You might not realize it, but as recently as 1998, the Institute of Medicine officially acknowledged Choline as an essential nutrient. [1] While Choline is not technically a vitamin or a mineral, this vital nutrient is involved in many biological processes and plays an important role in brain health, nervous system function, and overall well-being. [2] For example, Choline supports the healthy functioning of your brain and nervous system to help regulate mood, memory, and muscle control (as part of acetylcholine), and Choline helps provide the structure for cell membranes (as phosphatidylcholine). [3] This is especially important for pregnant women who want to support a healthy growth and development of their baby’s brain and nervous system.

The good news (and the bad news)? Your body can produce Choline in the liver but only in small amounts and not enough to maintain healthy growth. [3] To get enough Choline every day, it’s important to get what you need through dietary Choline in the food you eat or, if needed, through a Choline supplement.

But how much Choline do you need? And what are foods high in Choline?

Read on to learn more about the top foods high in Choline to make sure you’re getting enough in your diet.

What Is The Best Source Of Choline?

 Just as with all nutrients, the best way to get Choline is from food sources. That’s why it’s important to eat foods with Choline as part of a balanced, healthy diet. Fortunately, a wide variety of both animal- and plant-based food sources contain this key nutrient. In general, animal-based foods typically contain higher amounts of Choline than certain plant-based foods. [4] However, some of the most Choline-rich foods on the list below also contain higher amounts of saturated fat, so choose wisely and eat a variety of foods.

What Foods Are High In Choline?

If you want to increase your Choline intake, consider adding these Choline-rich foods to your diet. [4,5]

1. Beef liver, pan-fried, 3 ounces (356 mg)
2. Chicken liver, 3 ounces (247 mg)
3. Salmon, 3 ounces (187 mg)
4. Egg, hard boiled, including yolk (147 mg)
5. Beef top round, separable lean only, braised, 3 ounces (117 mg)
6. Soybeans, roasted, ½ cup (107 mg)
7. Chicken breast, roasted, 3 ounces (72 mg)
8. Beef, ground, 93% lean meat, broiled, 3 ounces (72 mg)
9. Fish, cod, Atlantic, cooked, dry heat, 3 ounces (71 mg)
10. Shiitake mushrooms, ½ cup (58 mg)
11. Potato, large, red, baked, flesh and skin, (57 mg)
12. Wheat germ, toasted, 1 ounce (51 mg)

Although several Choline-rich foods (such as egg yolks and red meat) tend to be higher in saturated fat, you can also find Choline in foods lower in saturated fat such as legumes, chicken breast, cod, salmon, and tilapia. [6] And, don’t overlook certain plant foods (such as cruciferous vegetables and beans) as good sources of Choline—they contribute roughly 10% of the total Choline you need every day. [4]

You probably noticed that the top two spots on the list above are organ meats. What if you’re like many people who don’t eat liver? You’ve still got plenty of options for dietary Choline that are not organ meat. While the following foods don’t contain as much Choline as the top-12 foods listed above, they still contain some choline: [4,5]

• Kidney beans, canned, ½ cup (45 mg)
• Quinoa, cooked, 1 cup (43 mg)
• Milk, 1% fat, 1 cup (43 mg)
• Yogurt, vanilla, nonfat, 1 cup (38 mg)
• Brussels sprouts, boiled, ½ cup (32 mg)
• Broccoli, chopped, boiled, drained, ½ cup (31 mg)
• Cottage cheese, nonfat, 1 cup (26 mg)
• Fish, tuna, white, canned in water, drained in solids, 3 ounces (25 mg)

Are US Adults Getting Enough Choline?

About 9 in 10 US adults do not meet recommended intakes for choline. [7] Even though Choline is naturally found in a variety of foods, many people still aren’t eating enough foods with Choline to ensure optimal health.

Plus, certain groups of people face a higher likelihood of not getting enough choline through their diet, including pregnant and lactating women, vegans, vegetarians, and people with certain genetic conditions. [3, 7,8] Although Choline plays a vital role in a baby’s healthy growth and development, an estimated 90–95 percent of pregnant women consume less Choline than the recommended adequate intake. [9]

While many prenatal dietary supplements don’t contain Choline, several of Nature Made’s prenatal multivitamins do, including Prenatal Gummies With 58 Mg DHA and Postnatal Multivitamin + 200 Mg DHA softgels. That’s a great way to help pregnant women meet their daily value of total Choline.

What’s The Recommended Adequate Intake Of Choline?

While the amount of Choline you need varies depending on several factors (such as your age, sex, and whether you’re pregnant or breastfeeding), everyone needs to consume adequate Choline on a daily basis for optimum health. In 1998, the Food and Nutrition Board established a dietary reference intake (DRI) for Choline. They felt there was insufficient evidence to calculate a Recommended Dietary Allowance (RDA) for choline, so they set an Adequate Intake: [10]  

• Birth to 6 months: 125 mg
• Babies (7-12 months): 150 mg
• Children (ages 1-3 years): 200 mg
• Children (ages 4–8): 250 mg
• Children (ages 9–13): 375 mg
• Adolescent boys (ages 14-18): 550 mg
• Adolescent girls (ages 14-18): 400 mg
• Men (ages 19+): 550 mg
• Women (ages 19+) 425 mg
• Pregnant teens and women 450 mg
• Breastfeeding teens and women 550 mg

Bottom Line

As a key nutrient that is involved in many physiological processes, Choline plays a vital role in brain health, nervous system functioning, and overall health, The best source of this essential nutrient is dietary Choline. Foods high in Choline include beef liver, chicken liver, salmon, and eggs. However, a variety of other animal- and plant-based foods contain Choline, such as chicken breasts, soybeans, milk, shiitake mushrooms, and broccoli. Most Americans don’t get enough Choline through the food they eat. And pregnant and breastfeeding women, among other groups of people, face an increased risk of not meeting the recommended amounts through their diet alone.

Continue to check back on the Nature Made blog for the latest science-backed articles to help you take ownership of your health.

† These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

References 

1. Nutrient Review. “ Choline: An Essential nutrient for Public Health.” November 25, 2009. Accessed on: June 7, 2022. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2782876/
2. Oregon State University Linus Pauling Institute. “Choline.” February 2015. Accessed on: June 8, 2022. https://lpi.oregonstate.edu/mic/other-nutrients/Choline
3. National Institutes of Health. “Consumer Fact Sheet: Choline.” June 2, 2022. Accessed on: June 8, 2022. https://ods.od.nih.gov/factsheets/Choline-Consumer/
4. Nutrition Today. “Choline.” November-December 2018. Accessed on: June 10, 2022. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6259877/
5. National Institutes of Health. “Health Professional Fact Sheet: Choline.” June 2, 2022. Accessed on: June 10, 2022. https://ods.od.nih.gov/factsheets/Choline-HealthProfessional/#en17
6. Harvard T.H. Chan School of Public Health. “Choline.” 2022. Accessed on: June 8, 2022. https://www.hsph.harvard.edu/nutritionsource/Choline/
7. Journal of the American College of Nutrition. “Nutritional Importance of Choline for Brain Development.” June 18, 2013. Accessed on: June 7, 2022. https://www.tandfonline.com/doi/abs/10.1080/07315724.2004.10719433
8. Cleveland Clinic. “Choline supplement.” December 14, 2021. Accessed on: June 8, 2022. https://my.clevelandclinic.org/health/drugs/22202-Choline-supplement
9. Public Health Nutrition. “Racial/ethnic and sociodemographic factors associated with micronutrient intakes and inadequacies among pregnant women in an urban US population.” September 2014. Accessed on: June 10, 2022. https://pubmed.ncbi.nlm.nih.gov/24476840/
10. Food and Nutrition Board, Institute of Medicine. Choline. Dietary Reference Intakes: Thiamin, Riboflavin, Niacin, Vitamin B-6, Vitamin B-12, Pantothenic Acid, Biotin, and Choline. Washington D.C.: National Academy Press; 1998:390-422.

Lisa Beach

NatureMade Contributor

Sandra Zagorin, MS, RD

Science and Health Educator

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Foods rich in vitamin B4

Other names – Choline, lipotropic factor.

Vitamin B4 is formed in the body from the amino acid methionine, but in insufficient
quantities, so it needs a daily intake with food.

Foods rich in vitamin B4

Estimated presence in 100 g of product

Egg yolk
1490 mg

Liver
550 mg 11 504 mg

Sprouted wheat
406 mg

Sprouted rice

300 mg

Peas
250 mg

Lentils
223 mg

Roasted peanuts
1 62 mg

Oatmeal
156 mg

Barley
139 mg

Meat
75-122 mg

Potato
66 mg

White cabbage
23 mg

Spinach
22 mg

Orange juice
12 mg

Top- 100 natural sources of vitamin B4

Daily requirement for “vitamin” B4

The daily requirement for “vitamin” B4 is 0.5-1 g per day.

The upper acceptable intake level of Vitamin B4 is established:
1000-2000 mg per day for children under 14; 3000-3500 mg per day for children over 14 years of age and
adults.

Useful properties and its effect on the body

Choline is involved in the metabolism
fats, promotes the removal of fats from the liver and
the formation of a valuable phospholipid – lecithin, which
improves cholesterol metabolism and reduces the development
atherosclerosis. Choline is essential for education
acetylcholine involved in the transmission of nerve
impulses.

Choline promotes hematopoiesis, positive
affects growth processes, protects the liver from destruction
alcohol and other acute and chronic lesions.

Vitamin B4 improves concentration
attention, remembering information, activates
mental activity, improves mood,
helps to eliminate emotional instability.

Interaction with other essential elements

Decreases in choline deficiency
synthesis of carnitine, necessary for utilization
fat, muscle and heart function.

For low vitamin intake
B12 and folic
acid may be deficient in choline
in organism.

Vitamin deficiency and excess

Signs of vitamin B4 deficiency

• overweight;
• bad memory;
• violation of the formation of milk in breastfeeding women;
• high blood cholesterol.

Choline deficiency leads to accumulation of fat in the liver,
to the development of fatty infiltration of the liver, which
leads to disruption of its functions, death of part
cells, replacing them with connective tissue and developing
liver cirrhosis

Choline – like other B vitamins,
important for energy and nerve functioning
the human body and its deficiency, as well as other
vitamins of this group, produces devastating
impact on the functioning of the genital organs.

Signs of vitamin B4 excess

• nausea;
• diarrhea;
• increased salivation and sweating;
• unpleasant fishy smell.

Factors affecting the content of vitamin B4 in foods

When foods are heated, some of the choline is destroyed.

Why vitamin B4 deficiency occurs

Choline deficiency can occur in diseases
liver and kidneys, with protein deficiency in
diet. Choline is destroyed by antibiotics and alcohol.

Attention! The information is for informational purposes only and is not intended for diagnosis and treatment. Always consult with a specialized doctor!

Read also about other vitamins:

Vitamin A

Group B

Vitamin C

Vitamin D

Vitamin E

Vitamin K

Vitamin F

Vitamin B9

Vitamin B12

which foods contain And how does it help the body?

Did you know that B4 is, in fact, not a vitamin at all, but rather a kind of vitamin-like substance? At least that’s what some scientists think. In scientific circles, they still cannot decide what to consider this nutrient object.

CONTENT OF THE ARTICLE:

• What is vitamin B4?
• Choline in food
• Why is vitamin B4 useful for the body?
• Daily intake of vitamin B4
• Why is the lack of choline in the body dangerous?

I am not a professor, and therefore I leave this question open in the article. What matters to me is not which group of substances B4 belongs to, but what it can give me and my children.

By the way, I have a fairly high IQ, and I try to replenish my stores of this vitamin regularly through food. I will tell you how to do this effectively, but for now I want to share a brief history of the discovery of this vitamin.

Back to contents

What is vitamin B4?

Vitamin B4 is found in our bile

Another name for this substance is choline, which means “bile” in Greek. Scientists chose this term not by chance, since B4 was first discovered in bile and isolated from it in the second half of the 19th century.

The importance of vitamin B4 for the human body was recognized by the scientific community only in the 20th century. After all, the same processes occur in it as in the body of animals, if for some reason there is not enough choline. In this regard, I want to tell you good news.

We can produce B4 ourselves from the amino acid methionine, but only if the body is truly healthy.

Gentlemen raw foodists with experience can rejoice for themselves. Even if their diet suddenly lacks choline, their clean and healthy bodies will simply take what they are given as food and make from this raw material (in every sense of the word, by the way!) Vitamin B4.

But what about those who are still far from eating only live plant foods? In this case, choline is also produced, but in insufficient quantities. I advise you not to despair, look at the raw food diet and, of course, replenish your menu with dishes with vitamin B4.

I advise you to remember one more important fact about this substance:

Under stress, choline is consumed by the body at a truly cruising speed – 2 times faster than necessary

Moreover, this vital vitamin is destroyed by antibiotics and alcohol.

Back to

Choline in food

Another good news is that vitamin B4 is easily obtained from food. In products that contain it, it is presented in an easily digestible form and in sufficient quantity.

Wheat germ is an ideal source of vitamin B4

For people who have given up eating animal foods, wheat germ can be an excellent source of choline. 100 g of this live cereal contains approximately 400 mg of the vitamin. I also advise you to start sprouting rice, peas, lentils, oats for the same purpose.

To get enough B4, try adding pumpkin seeds, dried apricots, raisins, walnuts to your menu. Make salads with white cabbage and spinach, and boldly squeeze the juice from oranges. Lacto-vegetarians can get this vitamin from good homemade cottage cheese and fresh cheese.

Only all non-raw foodists should keep in mind that when you heat food, you lose a significant part of the choline.

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Why is vitamin B4 useful for the body?

With vitamin B4 pensioner hearty

I think you have already heard about lecithin and how much this substance is necessary for the normal growth and development of children, for intellectual youth, for active maturity and for longevity without insanity and sclerosis.

So, dear reader, choline is an important component of lecithin, so you probably still have no doubts about how important vitamin B4 is for our health.

I don’t know how you feel about dietary supplements, but I periodically give my vegetarian children natural lecithin made from soy or sunflower seeds. And she herself took it during pregnancy and lactation. Not because I do not believe in vegetarianism, but because it is tasty and healthy. Just keep in mind, vegetable lecithin must be of high quality and certified.

I already wrote at the very beginning of the article that this substance can definitely be called the vitamin of intellectuals.

If a child receives enough choline during pregnancy and in the first 5 years of life, then his intelligence will be above average

And he is also responsible for the process of remembering information. Friends, know that if you become distracted and forgetful, you hardly remember the apartment numbers of your friends and the birthdays of your relatives, perhaps this is not a feature of your personality at all, but a banal lack of choline in the body!

It turns out that choline improves memory

One curious experiment of the 80s of the last century is connected with this fact about vitamin B4. I read about it when I was researching information about vitamins when switching to a vegetarian diet.

So, British researchers observed two groups of subjects for ten days. Some volunteers regularly took choline, while others were deprived of it. Who do you think has improved short-term memory as a result of the experiment? Right! – in those who took 10 g of vitamin B4 daily.

There is also information that choline is able to restore memory even in cases where it seems to be completely lost. Try feeding your elderly relatives with multiple sclerosis foods high in this vitamin. And, most likely, you will soon notice an improvement in their condition.

Benefit

And also vitamin B4:

• is a precursor of acetylcholine – the very one with the help of which neurons transmit nerve impulses;
• has a beneficial effect on the nervous system, establishing an even emotional background, helping to survive stress and prevent depression;
• is indispensable for the normal functioning of the liver, as it removes fats from it and activates regenerative processes in it;
• prevents the formation of gallstones;
• takes an active part in the fat metabolism of the body and regulates body weight;
• is a protector of body cells – prevents the destruction of their membrane;
• is important for the normal functioning of the heart and blood vessels – it keeps “bad” cholesterol under control and strengthens the heart muscle.

The importance of vitamin B4 for our body also lies in the fact that it promotes the assimilation of a number of its “brothers” in it. In particular, vitamins A, D, E and K work more efficiently in a duet with choline.

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Daily intake of vitamin B4

How much vitamin B4 do we need to take in order to easily pass intelligence tests at interviews, endure stress with dignity and surprise everyone with our harmony?

Scientists have found that adults who have reached the age of majority require 500 to 700 mg of vitamin B4 per day, infants – from 50 to 70 mg, children from one to three years old – from 70 to 90 mg, children from 3 to 7 years – from 100 to 200 mg, and for schoolchildren and adolescents – from 200 to 500 mg of this vital substance.

Once again I draw your attention to the fact that pregnant women and nursing mothers, as well as people who are under stress, should consume choline in excess of the indicated norm – approximately 800 mg daily. The same applies to the elderly – from 700 to 1000 mg of choline per day.

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Why is the lack of choline in the body dangerous?

Vitamin B4 is needed in order not to become a psycho

First of all, because the work of the brain worsens. If the body is deficient in vitamin B4, then important cholinergic neurons die in it – the very nerve cells that use acetylcholine in their activity.

As a result, cholesterol-protein plaques appear, with which doctors so stubbornly scare us all. They block the access of nutrients to the cells, which affects the quality of metabolic processes and the functioning of the brain.

And these processes are fraught (now it will be a terrible phrase!) with the disintegration of the psyche.

If you eat disorderly and unwisely, then all the delights of senile insanity can overtake you for about 40 years

Please, think about it! Also check your liver and kidneys. B4 deficiency tends to affect people who have disease in these organs, or those who have a protein deficiency.

Choline deficiency can also result in:

• overweight or even obesity;
• forgetfulness and distraction;
• lack of milk during breastfeeding;
• high blood cholesterol;
• disorders of the liver.

But let’s not panic and frantically search the net for “vitamins with choline” – this is how some ignorant users try to solve their health problems.

Chewing pharmaceutical synthetic vitamins is, of course, easier than taking care of a balanced diet. However, this measure is fraught with other side effects.

An excess of vitamin B4 is usually accompanied by nausea, diarrhea, and increased sweat and saliva.

If you have memory problems, I suggest doing a little experiment – to enrich the diet with live food with a high content of choline. And then share the results of the experiment in the comments.