ℹ

We use cookies to ensure that the website works as intended and to collect statistics on its use so that we can improve your web site experience.

×
Krilloil.com

What is Choline?

90% Choline-1

Choline is an essential, water-soluble nutrient vital for maintaining normal cellular function and overall health. It plays a critical role in forming phospholipids, particularly phosphatidylcholine, which are essential components of cell membranes, ensuring their structural integrity and fluidity.

In 1998, the Institute of Medicine (IOM) in the United States set dietary recommendations for choline intake. Prior to this, choline was thought to be synthesized in sufficient amounts by the body, but further research showed that dietary choline was necessary to prevent deficiency and support optimal health.

Choline is an important nutrient that plays a key role in keeping your body healthy. It helps build strong cell membranes, supports brain function by being a building block for acetylcholine (important for memory and muscle control), and keeps your liver healthy by helping to move fats out of it. Choline also supports your body's gene regulation and detoxification processes, making it essential for overall well-being. It's especially important during pregnancy, as it helps with fetal brain development.

Not getting enough choline can lead to issues like memory problems, fatty liver, and an increased risk of heart disease. Making sure you have enough choline in your diet helps keep your brain, muscles, and liver functioning smoothly​​.

CHOLINE TABLE OF CONTENTS

Research-1  Krill Choline  Choline Types   Health Benefits-1  Recommendations-1

 
 

Research on Choline

Studies Search:

>20,000

Choline has been the focus of 10,000 to 20,0002 studies highlighting its vital role in human health. It supports brain development, liver function, and cardiovascular health through the production of acetylcholine (important for memory and muscle control) and phosphatidylcholine (crucial for cell membranes). Research underscores its importance during pregnancy for fetal brain development and its protective effects against neurodegenerative diseases. Choline also helps prevent fatty liver disease and supports methylation processes, which reduce cardiovascular risk by regulating homocysteine levels. These studies confirm choline's essential role in maintaining overall health and well-being.

Krill Oil Studies: 135+

 

 

SEE THE SCIENCE BEHIND KRILL OIL CHOLINE

Krill Oil Can Be a Good to Excellent Source for Choline

Krill oil naturally contains choline. The choline in krill oil, specifically bound to phospholipids, are also referred to as phosphatidylcholine.

The choline in krill oil helps to contribute to its many benefits including supporting cell, liver atheltic performance and more. 

Good Source of Choline:  According the National Institue for Health (NIH), a good source of choline is at least 55 mg. That is equal to 20% of the the recommended daily value of 550 mg for adults and children.

High quality krill oil at 1.1 g contains 55 mg of choline making it a "good" source of choline. For the best quality krill, you can 55 mg of choline in just 800 mg. 

Excellent Source of Choline: To be an excellent source of choline the food or supplement should contain at least 110 mg.

High quality krill oil at 2.2 g contains 110 mg of choline making it a "excellent" source of choline. For the best quality krill, you can 110 mg of choline in just 1.6 g. . 

 

 

Choline Types

There are several types of choline, each with varying degrees of bioavailability and different uses in supplements and food products. These forms of choline serve various biological functions, from supporting brain health to aiding liver function.

 

MAIN TYPES OF CHOLINE FOUND IN SUPPLEMENTS:
Krill oil + Others

Phosphatidyl-choline3

Composition: Composed of choline bound to glycerol and fatty acids, with about 13-15% choline by weight.

Source: Naturally found in fatty fish, krill, eggs, soybeans and sunflower seeds 

Best for: Liver health, fat metabolism, and cell membrane support.

Why: Phosphatidylcholine is a key component of cell membranes and supports liver function by assisting in fat metabolism. It helps prevent fatty liver disease and supports overall cell health, making it ideal for maintaining liver and cellular health.
Lecithin

Alpha-GPC4

(Alpha-Glycerylphosphoryl-choline)

Composition: Composed of glycerophosphate and choline, providing about 40% choline by weight.

Source: Derived from lecithin (soy or sunflower seeds). 

Best for: Cognitive function, memory enhancement, and athletic performance.

Why: Highly bioavailable, easily crosses the blood-brain barrier, boosting acetylcholine production critical for brain health.
Synthetic

Citicoline5

(CDP-Choline)

Composition: Cytidine diphosphate-choline, composed of cytidine and choline, with around 18% choline by weight.

Source: A synthetic compound made in a lab. It can not be naturally found in foods.

Best for: Brain health, neuroprotection, and cognitive enhancement.

Why: Increases acetylcholine and phosphatidylcholine production, supporting memory, focus, and attention.
IN FOOD

Trimethyl-glycine6

(Betaine)

Composition: Composed of three methyl groups attached to a glycine molecule, it doesn’t contain choline directly but supports related pathways.

Source: Found naturally in foods like beets, spinach, and whole grains.

Best for: Cardiovascular health and methylation support.

Why: Supports methylation, helping regulate homocysteine levels and reducing cardiovascular risk.

Top Researched Health Benefits of Choline

Choline is essential for maintaining the structural integrity of cell membranes and for producing acetylcholine, a neurotransmitter crucial for memory and muscle function. It also serves as a methyl donor in metabolism, aiding in detoxification and reducing homocysteine, a heart disease risk factor. Studies highlight its significance in preventing conditions like fatty liver, muscle damage, and neural tube defects​​. Research shows choline deficiency may impair brain function, particularly in older adults, and supplementation can improve cognitive health​​.

 

COGNITIVE FUNCTION AND MEMORY

The estimated number of studies on choline’s role in cognitive function and memory exceeds 1,5002. This area of research is central to understanding the impact of choline on neurotransmitter synthesis, particularly acetylcholine, which is crucial for memory and learning.

Key areas of research include:

  • Acetylcholine and Memory10: Numerous studies investigate how choline contributes to the production of acetylcholine, a neurotransmitter essential for memory formation and cognitive function.
  • Neuroprotective Effects11: Research explores how choline supplementation may protect against cognitive decline and neurodegenerative diseases such as Alzheimer's.
  • Prenatal Brain Development12: Studies show that maternal choline intake supports fetal brain development, leading to lasting cognitive benefits in offspring.

_________________________________________________

FETAL BRAIN DEVELOPMENT

The estimated number of studies on choline’s role in fetal brain development is over 5002. This research highlights choline’s importance during pregnancy for proper brain and neural tube development.

Key areas of research include:

  • Neural Tube Development13: Studies focus on the role of choline in preventing neural tube defects and supporting the healthy formation of the brain and spinal cord.
  • Cognitive Development14: Research shows that adequate prenatal choline intake enhances cognitive outcomes in offspring, improving memory and learning.
  • Birth Defects Prevention15: Choline is shown to reduce the risk of birth defects by supporting crucial developmental processes during pregnancy.

_________________________________________________

LIVER HEALTH

The estimated number of studies on choline’s role in liver health is over 1,000.2 This research focuses on choline’s ability to prevent fat accumulation in the liver and support healthy lipid metabolism.

Key areas of research include:

  • Prevention of Fatty Liver Disease16: Studies investigate how choline helps prevent non-alcoholic fatty liver disease (NAFLD) by promoting lipid transport and metabolism.
  • Lipid Metabolism17: Research shows that choline aids in the breakdown of fats and supports proper liver function.
  • Liver Function Tests18: Choline’s impact on liver enzyme levels and overall liver health is a critical area of study.

_________________________________________________

CARDIOVASCULAR HEALTH

The estimated number of studies on choline’s impact on cardiovascular health is over 800.2 This research centers on choline’s role in regulating homocysteine levels, which is crucial for heart health.

Key areas of research include:

  • Homocysteine Regulation19: Choline plays a key role in lowering homocysteine levels, which are linked to cardiovascular disease risk.
  • Methylation Pathways20: Research examines how choline supports methylation, a process that impacts heart health by regulating gene expression.
  • Choline and Cholesterol21: Some studies focus on how choline may influence cholesterol levels, impacting cardiovascular health.

_________________________________________________

NEUROLOGICAL DISORDERS

The estimated number of studies on choline’s role in neurodegenerative diseases, such as Alzheimer’s and Parkinson’s, exceeds 700.2 This research highlights choline’s potential to slow cognitive decline.

Key areas of research include:

  • Alzheimer’s Disease22: Choline’s ability to increase acetylcholine production is being studied as a therapeutic strategy for Alzheimer’s disease.
  • Parkinson’s Disease23: Studies explore how choline impacts motor control and cognitive function in Parkinson’s disease.
  • Cognitive Decline24: Research examines how choline supplementation may delay or prevent age-related cognitive decline.

_________________________________________________

METHYLATION AND DNA SYNTHESIS

The estimated number of studies on choline’s role in methylation and DNA synthesis is over 600.2 This field of research explores how choline contributes to gene expression and cell repair.

Key areas of research include:

  • Methylation and Gene Expression25: Studies show that choline provides methyl groups necessary for DNA methylation, a process critical for regulating gene activity.
  • Interaction with Folate26: Research explores how choline works with folate and other nutrients to support healthy DNA synthesis and repair.
  • DNA Damage Protection27: Choline’s role in protecting against DNA damage and promoting normal cell function is a major area of investigation.

_________________________________________________

MUSCLE FUNCTION

The estimated number of studies on choline’s role in muscle function is over 300.2 This research focuses on choline’s role in acetylcholine production, which is essential for motor control and muscle contraction.

Key areas of research include:

  • Acetylcholine and Muscle Contraction28: Studies investigate how choline contributes to the production of acetylcholine, which is vital for muscle contraction and endurance.
  • Athletic Performance29: Research examines how choline supplementation improves physical performance and muscle recovery in athletes.
  • Muscle Cramps Prevention30: Choline’s role in preventing muscle cramps and supporting recovery is a growing area of study.

Krill Oil Choline Health Benefits

Choline in krill oil is essential for supporting brain, liver, and heart health. It aids in producing acetylcholine, a neurotransmitter key for memory and cognitive function, boosting brain health and protecting against age-related decline. Choline also promotes liver health by preventing fat buildup and supporting fat metabolism.

Additionally, as part of phosphatidylcholine, it helps maintain cell membrane integrity, ensuring healthy cell function. Choline also lowers homocysteine levels, supporting heart health and reducing cardiovascular risks. Krill oil provides a highly absorbable form of this vital nutrient.

Heart  Asset 4Like  Brain  Liver  Eye-1  Skin  Womens  Muscle  Athlete-1  General-1

 

SEE THE BENEFITS & SCIENCE
DOSE RECOMMENDATIONS

How much choline should you take?

The recommended daily intake of choline varies by age, gender, and life stage. According to guidelines provided by the Institute of Medicine (IOM), the Adequate Intake (AI) levels for choline are as follows:

Men (19 years and older)
  • 550 mg/day
Women (19 years and older)
  • 425 mg/day
Pregnant women
  •  450 mg/day
Breast feeding women
  •  550 mg/day
Children
  • 1-3 years: 200 mg/day
  • 4-8 years: 250 mg/day
  • 9-13 years: 375 mg/day
Teenagers:
  • Boys (14-18 years): 550 mg/day
  • Girls (14-18 years): 400 mg/day

 

Choline is essential for many bodily functions, including brain development, liver function, and nerve signaling, making it particularly important for pregnant and breastfeeding women​. It's always best to consult with your healthcare provider to understand what is best for your body. 


KRILL OIL CHOLINE RECOMMENDATIONS 

Krill oil can be a considered a good to excellent source of choline depending on the quality and dose that is consumed. To be a good source of choline a supplement needs to provide at least 55 mgs and 110 mgs for an excellent source.

When it comes to krill oil:

  • Good Source of Choline: About 800-1,200 mgs of high quality krill oil
  • Excellent Source of Choline: About 1,600 to 2,400 mgs of high quality krill oil

It is key that you look at the supplement facts to see if your krill oil is a good or excellent source choline to get the health benefits.

Before adding any supplement to your routine, including krill oil, we recommend chatting with your healthcare provider—especially if you have any existing health conditions, take medications or have any existing health conditions, are pregnant/nursing, or take any medications. Supplements are not meant to substitute a healthy diet and exercise. Krill oil contains crustaceans

References:

  1. Wallace, T. C., & Fulgoni III, V. L. (2016). Assessment of total choline intakes in the United States. Journal of the American College of Nutrition, 35(2), 108-112. 

  2. Based on searches in PubMed and Google Scholar and reviews and meta

  3. Zeisel, S. H. (2012). A brief history of choline. Annals of Nutrition and Metabolism, 61(3), 254-258. 
  4. Wurtman, R. J., & Cansev, M. (2008). Nutrients that modify brain function: the role of phosphatides and choline metabolites in cognitive processes. Neuroscience, 12(1), 12-25. 

  5. Secades, J. J., & Lorenzo, J. L. (2006). Citicoline: pharmacological and clinical review, 2006 update. Methods and Findings in Experimental and Clinical Pharmacology, 28(Suppl A), 1-56. 

  6. Craig, S. A. (2004). Betaine in human nutrition. The American Journal of Clinical Nutrition, 80(3), 539-549. 
  7. Wurtman, R. J., & Cansev, M. (2008). Nutrients that modify brain function: the role of phosphatides and choline metabolites in cognitive processes. Neuroscience, 12(1), 12-25. 
  8. Sokoła-Wysoczańska, E., Wysoczański, T., Wagner, J., Czyż, K., Bodkowski, R., & Lochyński, S. (2018). Polyunsaturated fatty acids and their potential therapeutic role in cardiovascular system disorders. Cardiovascular Therapeutics, 36(3), e12485. 
  9. Zeisel, S. H. (2006). Choline: critical role during fetal development and dietary requirements in adults. Annual Review of Nutrition, 26, 229-250. 
  10. Blusztajn, J. K., & Wurtman, R. J. (1983). Choline and cholinergic neurons. Science, 221(4611), 614-620. 
  11. Velázquez, R., Ferreira, E., Knowles, S., Fux, C., Rodin, A., Winslow, W., & Oddo, S. (2019). Lifelong choline supplementation ameliorates Alzheimer's disease pathology and associated cognitive deficits by attenuating microglia activation. Aging Cell, 18(6), e13037. 
  12. Caudill, M. A., Strupp, B. J., Muscalu, L., Nevins, J. E., & Canfield, R. L. (2018). Maternal choline supplementation during the third trimester of pregnancy improves infant information processing speed: a randomized, double-blind, controlled feeding study. The FASEB Journal, 32(4), 2172-2180. 
  13. Shaw, G. M., Carmichael, S. L., Yang, W., Selvin, S., & Schaffer, D. M. (2004). Periconceptional dietary intake of choline and betaine and neural tube defects in offspring. American Journal of Epidemiology, 160(2), 102-109. 
  14. Ross, R. G., Hunter, S. K., McCarthy, L., Beuler, J., & Freedman, R. (2013). Perinatal choline effects on neonatal pathophysiology related to later schizophrenia risk. American Journal of Psychiatry, 170(3), 290-298.
  15. Zeisel, S. H. (2006). Choline: Critical role during fetal development and dietary requirements in adults. Annual Review of Nutrition, 26, 229-250. 
  16. Zeisel, S. H. (2006). Choline: Critical role during fetal development and dietary requirements in adults. Annual Review of Nutrition, 26, 229-250. 
  17. Yao, Z. M., & Vance, D. E. (1988). The active synthesis of phosphatidylcholine is required for very low-density lipoprotein secretion from rat hepatocytes. Journal of Biological Chemistry, 263(6), 2998-3004. 
  18. Buchman, A. L., Ament, M. E., Sohel, M., Dubin, M., Jenden, D., & Roch, M. (1995). Choline deficiency causes reversible hepatic abnormalities in patients receiving parenteral nutrition: Proof of a human choline requirement. Hepatology, 22(5), 1399-1403. 
  19. Zeisel, S. H., & Blusztajn, J. K. (1994). Choline and human nutrition. Annual Review of Nutrition, 14, 269-296.
  20. Daly, S., Mills, J. L., Molloy, A. M., Conley, M., Lee, Y. J., Kirke, P. N., Weir, D. G., & Scott, J. M. (2002). Low-dose folic acid lowers plasma homocysteine levels in pregnant women. Archives of Internal Medicine, 162(4), 461-465. 
  21. Zeisel, S. H., & da Costa, K. A. (2009). Choline: An essential nutrient for public health. Nutrition Reviews, 67(11), 615-623. 
  22. Detopoulou, P., Panagiotakos, D. B., Antonopoulou, S., Pitsavos, C., & Stefanadis, C. (2008). Dietary choline and betaine intakes in relation to concentrations of inflammatory markers in healthy adults: The ATTICA study. The American Journal of Clinical Nutrition, 87(2), 424-430. 
  23. Bozzali, M., & Serra, L. (2018). Choline acetyltransferase inhibitors and Alzheimer's disease: A review of the clinical literature. Frontiers in Aging Neuroscience, 10, 245. 
  24. Lim, S. Y., Tan, A. H., Fox, S. H., Evans, A. H., & Low, S. C. (2017). Role of acetylcholinesterase inhibitors in Parkinson's disease. The Lancet Neurology, 16(11), 895-908. 
  25. Velázquez, R., et al. (2019). Lifelong choline supplementation ameliorates Alzheimer's disease pathology and associated cognitive deficits by attenuating microglia activation. Aging Cell, 18(6), e13037. 
  26. Niculescu, M. D., & Zeisel, S. H. (2002). Dietary choline deficiency alters global and gene-specific DNA methylation in the developing hippocampus of mouse fetuses. FASEB Journal, 16(5), 590-598. 
  27. McKeown, N. M., et al. (2008). Choline, betaine, and folate intake are associated with markers of inflammation and endothelial dysfunction in the Framingham Offspring Study. The American Journal of Clinical Nutrition, 88(6), 1620-1626. 
  28. Korsmo, H. W., Jiang, X., & Caudill, M. A. (2012). Choline: Exploring the growing evidence of brain and body benefits. Nutrients, 4(11), 1724-1754. 
  29. Boyd, I. A., & Martin, A. R. (1956). The end-plate potential in mammalian muscle. The Journal of Physiology, 132(1), 74-91. 
  30. Kawamura, T., et al. (2012). Effect of citicoline on physical performance in young males. International Journal of Sports Medicine, 33(8), 677-682. 
  31. Da Costa, K. A., et al. (2004). Choline deficiency increases muscle cell apoptosis and increases levels of ceramide in muscle. FASEB Journal, 18(3), 711-713.