We recently read an article claiming that vegans were becoming brain damaged due to lack of choline in their diets. Others jumped on the bandwagon stating those who were consuming plant-slant diets were prone to choline deficiency. So, is everyone okay as long as they consume meat? Let’s take a look at choline.
What is choline? It is an essential nutrient involved in many important biological processes, including normal metabolism, transport of fats, methylation, nerve impulse/neurotransmitter synthesis, as well as memory and focus. An essential nutrient is only synthesized in small amounts or not at all in the body. Thus, choline must be consumed in the diet to maintain optimal health.
Choline deficiency can result in fatty liver and alterations in brain function and cognitive performance. Some studies have used supplemental choline in the treatment of dementia and head trauma patients, as well as with neurological damage of strokes and retinal dysfunction in glaucoma patients. More research needs to be done in these areas, but it looks promising. Because choline is a messenger throughout the body, deficiency can result in widespread negative health effects, including liver damage and muscle damage, as well as problems for the developing fetus in pregnant women.
Everyone needs choline to maintain a healthy liver and brain. The RDI (reference dietary intake) for choline is 425 mg for adult women and 550 mg for men. Choline is critical during fetal development, as it modifies brain and spinal cord structure influencing lifelong memory function and possible risk of neural tube defect, thus pregnant women may need upwards of double the RDI for women.
Where can we get choline to keep our livers and brains healthy? Good sources of choline include eggs, grass-fed beef, organic liver, pasture-raised chicken, fresh scallops, Alaskan salmon and cod, and organic dairy, as well as plant-based foods such as organic tofu, green veggies, potatoes, cruciferous vegetables, beans, nuts, seeds, whole grains, and some fruits. The trend to consume only egg whites as a “health benefit” has additionally contributed to the choline deficiency problem, because egg yolks are loaded with choline and many other healthy nutrients at 169 mg choline per 1 egg, 137 mg in the yolk. Thus, we still recommend a real food, balanced diet with a plant-slant as well as one that includes moderate consumption of whole eggs and grass-fed beef!
Unfortunately, most Americans (89%) are NOT getting enough choline in their diets – only 11% meet their needs! Eating extremely limited, restricted, or nutrient-poor foods will cause you a lot of problems – and choline deficiency is just one of them.
If you consume a healthy diet versus what is called the SAD (Standard American Diet), you should have no problem consuming adequate choline in your diet. We cannot stress the importance of eating real food and dumping junk, fast food, and other ultra-processed food sources. Choline is just another example of an essential nutrient that could go missing if you choose to eat poorly.
