Choline for Weight Loss

In the world of dieting, there are many pills, powders and supplements that are said to help one lose weight. Drugs and supplements are available that increase energy or lower appetite. Some claim to block carbs and fat from being stored in the body.

Another class of products are those that enhance metabolism through the use of nutrients. These substances exist in food or are created by our bodies in small amounts, but larger amounts may be beneficial to efforts in dieting. Choline is one such nutrient.

What Is Choline?

Choline is a nutrient that has many functions. It enhances the metabolic processes of your cells by promoting the proper function of cell walls in the elimination of waste; it plays a role in nerve-muscle function; it is also reputed to help brain function.

The FDA classifies choline as an essential nutrient, that is, a nutrient that needs to be taken in through food and supplements to meet adequate daily intake requirements. The body can produce choline, but not in adequate amounts.

Choline for Weight Loss

Choline is also known to play a role in the metabolism of fat--it breaks fat down for use as an energy source. This action of choline makes it valuable in preventing conditions like fatty liver or excess fat in the blood.

Choline's efficient metabolism of fats has been linked to a greater level of satiety leading to a decrease in the consumption of calories, resulting in overall weight loss. According to Louisiana State University Pennington Biomedical Research Center studies, the addition of choline-rich eggs to breakfast helped obese patients on a low-fat diet lose weight, over patients who ate a bagel breakfast of the same amount of calories.

How Much Choline Do I Need?

The appropriate amount of choline one needs to meet the recommended daily allowance is 125 to 550 milligrams a day, depending on age, gender and other factors including lactation or pregnancy. Too much choline and the user might experience symptoms of fatigue, low blood pressure and a fishy body odor.

Sources of Choline

Outside of diet supplements, choline also comes from food sources like eggs, peanuts, potatoes, tomatoes, bananas lentils and milk.

Other Information

Choline, while often grouped with vitamins like thiamine and niacin, which also assist metabolic functions, is not a true B-vitamin.