Choline and Longevity: Could This Nutrient Be the Key to Anti-Aging?
Choline may be the best, as well as notoriously underrated, nutrient, but in recent years we have finally started to understand its importance for health and longevity. Although it may be naturally produced in small quantities in the liver, it’s commonly recommended to meet most of our choline needs through food or supplements.
As a key component of the neurotransmitter acetylcholine, choline is thought to play a starring role in cellular health, brain function, and overall wellness.
In this article, let's explore what choline is, the possible benefits of choline for anti-aging, the best choline food sources, the importance of choline supplements, and choline deficiency symptoms.
The Science Behind Choline's Potential Anti-Aging Benefits
From conception to late adulthood, choline can benefit optimal health and may play a role in anti-aging - especially in preserving brain function and preventing cognitive decline.1
However, choline may also play a vital role in all cells - supporting cellular integrity as a key component of the cell membrane.1
Here's more about how choline works to support longevity, as well as the effects of choline on cellular health.
Understanding Choline's Role in Aging and Longevity
Choline may play what’s considered to be a supporting role in several physiological processes, including some roles that are related to metabolism, central nervous system function, and liver function. As a result of natural aging, our bodies may undergo numerous changes. However, many of these age-related changes may further be influenced by cellular dysfunction, inflammation, and oxidative stress. Some research suggests that adequate choline intake can help combat some of these aging-related issues, promoting longevity and reducing the risk of age-related diseases.2
One of the most important ways choline may influence aging is through its role in DNA methylation. This process regulates gene expression and is important for maintaining healthy cells. With aging, DNA methylation patterns may become disrupted, which can lead to alterations that affect homeostasis (balance) in the body. Choline may act as a primary methyl donor in the DNA methylation process, so adequate levels of choline may work in this way to help combat premature aging.3
Choline is also involved in homocysteine metabolism. Homocysteine is a compound that, when found in high levels, may contribute to cardiovascular diseases and cognitive decline. However, choline may help to convert homocysteine into less harmful substances, potentially lowering the risk of these age-related health issues.4
How Choline Supports Cellular Health and Function
To prevent premature aging and support longevity, cellular health is foundational — and choline may be essential for cellular health. It's thought to be an important component in phospholipids. These compounds can be found in the cell membrane of every cell in the body. Phosphatidylcholine, the primary phospholipid containing choline, can often help cell membranes to remain flexible while maintaining their integrity.5
With aging, and in cases of choline deficiency, cell membranes may lose flexibility - making it easier for the cells to be damaged while also limiting communication between cells. However, choline may support the fluidity of cell membranes in order to ensure that they can repair damage, communicate with other cells, and function optimally.5
Finally, choline can be essential for neurotransmitter synthesis. It's necessary to create acetylcholine, a neurotransmitter that sends messages to and from the central and peripheral nervous system. It can help support brain function, muscle control, memory, and more. Acetylcholine may decline with aging, which may also lead to cognitive decline. A series of studies have shown that choline supplementation may help reduce the risk of cognitive decline that’s naturally seen with aging.1,2
Choline Sources: Foods That Boost Your Intake
Choline is often found in a variety of foods with some of the best high choline foods coming from animal sources. For instance, the single best source of choline is thought of as beef liver, which can provide over 50% of the Daily Value (DV) for choline per serving.1
However, another significant source of choline may be eggs. Egg yolks are extremely rich in choline, with one egg providing about 25% of the DV for choline per serving.1
Other meats, including fish and seafood, can be the next best choline sources.
Some plant-based sources of choline can often include soybeans, potatoes, kidney beans, and quinoa. People following a plant-based diet may need to be especially thoughtful about meeting their choline needs through dietary choline sources alone.1
Choline Deficiency and Its Impact on Health and Aging
Choline deficiency is rare in the U.S., but it can occur under certain circumstances. Individuals who are pregnant, breastfeeding, or consuming a diet that’s low in choline-rich foods are typically at an increased risk of deficiency. Symptoms of choline deficiency can be severe, including liver damage, muscle damage, and impaired cognitive function. In extreme cases, choline deficiency may cause nonalcoholic fatty liver disease (NAFLD), which can then increase the risk of other liver complications.1
Pregnant women commonly require more choline for fetal brain development. Poor choline intake during pregnancy has been linked to an increased risk of neural tube defects and impaired cognition in babies. Choline deficiency during fetal development may also increase the risk of age-related cognition issues later in life.1
Choline needs commonly vary by age, sex, and life stage. For most adults, the recommended daily intake, typically ranges from 425 milligrams for women to 550 milligrams for men. But how much choline is needed for a successful pregnancy, knowing how important it is for fetal brain development? Pregnant and breastfeeding women may require higher amounts of choline, with recommendations often ranging from 450 to 550 milligrams per day.1
Choline supplement benefits may be most noticeable for people at a higher risk of inadequate choline intake, such as elderly people and those who follow a vegan lifestyle. The best choline supplements contain enough choline to ensure that these groups receive 100% of their daily needs.
Talk to Your Doctor Before Using Choline Supplements
Consuming too much choline from choline supplements may come with some risks.
Adults who exceed the Tolerable Upper Intake Level (UL) of 3,500 milligrams of choline per day may experience symptoms such as vomiting, excessive sweating and saliva production, low blood pressure, fishy body odor, and liver damage.1
Choline consumption is also thought to increase the body's production of trimethylamine N-oxide (TMAO), which may increase your risk of heart disease.1
For these reasons, as well as for often unforeseen reasons, it's important to discuss choline supplementation with your doctor before adding it into your daily intake - especially if you have any concerns.