Such an important semi-vitamin. What is choline and why is it necessary for humans?

What is choline (vitamin B4) and what is it for?

Translated from Greek, this term means “bile”. Choline is an organic compound that is essential for normal human life and activity.

The substance has the texture of colorless crystals, which dissolve well in water and are destroyed at high temperatures.

According to the modern classification, choline is not directly classified as a vitamin. Unlike them, it is capable of being reproduced by the body independently, albeit in small quantities.

However, “own” choline is not enough for a person. People receive an additional dose of this component with food, and in modern conditions, also as part of specialized medications. One of them will be written below.

Considering the characteristics and properties of choline, it began to be called a semi-vitamin or a vitamin-like element. However, its original name “vitamin B4” continues to be used in scientific literature and reference books.

Conclusions and advice

The main conclusion: the combination of either choline bitartrate or Alpha GPC with DMAE, due to their synergistic action, is highly desirable.

It is not recommended to begin your acquaintance with nootropics with choline bitartrate, due to the almost complete absence of subjectively significant effects from this form of choline, so as not to be disappointed in the effectiveness of nootropics.

And I wanted to end with an unobvious, but important thing. To increase the synthesis of trimethylglycine from choline and dmae, it is necessary to increase the body's ability to methylate molecules, since the synthesis of trimethylglycine requires many methyl groups. And our body spends half of the methyl groups on the synthesis of creatine, and the conclusion suggests itself. Taking sources of choline will be very synergistic with taking creatine 2.5-5g per day, which will also provide nootropic and neuroprotective effects. And the increased synthesis of trimethylglycine will provide an additional stimulating and generally beneficial effect for the body, taking the effects of choline preparations to a fundamentally new level.

#nootropics

What products contain

Choline is found in plant and animal foods. The tables show the main sources of vitamin B4.

Food of animal origin:

Plant food:

Choline and its derivatives - salts and esters - are used as very useful food additives.

What functions does it perform?

Vitamin B4 (choline alfoscerate and choline bitartrate) is involved in most vital processes occurring in the body. The main ones:

• Cell formation. Choline is necessary for the synthesis of fats, which maintain the structural integrity of membranes.
• Signal transmission. Vitamin B4 is involved in the production of a component that ensures intercellular communication.
• DNA formation. Choline plays an important role in this process, along with folate (folic acid compounds) and vitamin B12.
• Lipid metabolism. Vitamin B4 is necessary for the production of a substance that prevents the accumulation of fats and promotes the elimination of cholesterol.
• Respiratory function. Choline is involved in the formation of surfactant, a component necessary for normal lung function.
• Activity of the nervous system. Vitamin B4 serves as a material for the synthesis of an important neurotransmitter - acetylcholine. This substance ensures the performance of such functions as thinking, cardiac activity, speech apparatus, muscle movement, etc.

For the normal functioning of all organs and systems, it is recommended to include foods rich in choline in the menu, as well as use dietary supplements based on it (see below).

Pharmacological properties of the drug Choline alfoscerate

Belongs to the group of neurometabolic stimulants and has a neuroprotective effect. Cholinomimetic with a predominant effect on choline receptors in the central nervous system. Excites cholinergic receptors, mainly central (has a cholinomimetic effect). The mechanism of action is based on the fact that when choline enters the body, alfoscerate is broken down by enzymes into choline and glycerophosphate: choline is involved in the biosynthesis of acetylcholine, one of the main mediators of nervous excitation; glycerophosphate is a precursor of phospholipids (phosphatidylcholine) in the neuron membrane. Stimulates cholinergic neurotransmission - improves the transmission of nerve impulses in cholinergic neurons, improves the plasticity of neuronal membranes and receptor function, activates cerebral blood flow, stimulates central nervous system metabolism and reticular formation. In patients with involutive or hereditary degenerative psychoorganic syndrome, it has a positive effect on cognitive and behavioral reactions, improves concentration, memorization and reproduction of information. Improves mood, helps eliminate emotional instability, irritability and apathy. Activates mental activity. In the acute period of traumatic brain injury in patients with preserved mechanisms of autoregulation of cerebral blood flow, choline alfoscerate causes an increase in the linear velocity of blood flow on the affected side, helps to normalize the spatiotemporal characteristics of spontaneous bioelectrical activity of the brain, regression of neurological symptoms and restoration of consciousness. When taken orally, an average of about 88% of the administered dose is absorbed. Easily penetrates the BBB, accumulates mainly in the brain (concentration in the brain reaches 45% of the level in the blood), lungs and liver. Elimination occurs primarily through the lungs in the form of carbon dioxide. Only 15% of the drug is excreted by the kidneys and intestines. Does not affect the reproductive cycle, does not have teratogenic or mutagenic effects.

For what diseases is it recommended to take

Indications for the use of choline are:

• nervous system disorders (including Parkinson's and Alzheimer's diseases),
• mental disorders,
• cardiovascular pathologies,
• atherosclerosis,
• anemia,
• arterial hypertension,
• traumatic brain injuries,
• memory impairment,
• fatty liver - steatosis,
• viral hepatitis,
• cholelithiasis,
• bronchial asthma,
• allergic rhinitis,
• overweight,
• alcoholism.

Vitamin B4 and its derivatives are widely used throughout the world as natural nootropics.

Citicoline (CDP - choline)

As a source of choline, citicoline is the most questionable solution. It was developed exclusively for intravenous administration; its large molecule is directly and instantly included in the so-called. Kennedy cycle (synthesis of neuronal membranes). It is designed to dramatically repair neuronal membranes in severe and acute conditions. But when taken orally, its large molecule disintegrates in the gastrointestinal tract and no longer has such a serious healing effect on neuronal membranes. In addition, the mass fraction of choline itself in citicoline is the smallest, and taking into account the cost of this drug, it is absolutely not suitable for inclusion in nootropic courses.

Choline bitartrate as a source of choline

Currently, quite a lot of B vitamins are produced. We always remind you that vitamins of this group, including vitamin B4, are better absorbed in the human body in a water-soluble form. This is precisely the property that the drug RINOVIT has. Choline bitartrate is present in it in an amount of 30% of the daily intake. This value is optimal, since in ordinary life, firstly, we obtain a significant part of choline from food, and, secondly, our liver is capable of independently producing a certain amount of vitamin b4. The element plays a vital role in processes such as memory, thinking, and learning.

When we ask ourselves: what is included in a particular vitamin complex, we open a reference book of drugs and study the instructions. You won't find vitamin b4 in almost any multivitamin. What does this mean? That the compositions of vitamin complexes are balanced according to the standards for the use of basic elements from vitamin groups. However, doctors and representatives of science rightly declare the importance of vitamin b4 - choline alfoscerate and choline bitartrate. This leads to the conclusion that you need to buy products containing choline separately. To find out the price and buy choline (vitamin b4) in a unique balanced composition, visit the RINOVIT page.

Choline bitartrate

The simplest and cheapest form of choline. The problem is the almost complete lack of subjective sensation from taking it, especially when not combined with racetams. There are literally 4 cases in which taking choline bitartrate is justified. Let's sort them all out.

Kholin

329 rub.

• Pramiracetam. Due to the strong activation of choline uptake by neurons, ordinary choline bitartrate fully reveals itself only with pramiracetam. But even in this case, taking choline bitartrate alone is not entirely justified; the ideal combination for a pramiracetam course is: choline bitartrate + dmae bitartrate in a 1:1 ratio, since they are not completely interchangeable, and will complement each other as much as possible in this particular combination.

Pramiracetam

3749 rub.

• Oxiracetam. Due to the mechanism of action of oxiracetam (increasing the release of acetylcholine by cholinergic neurons), additional intake of choline bitartrate in such a course is justified. But the combination of choline bitartrate + dmae bitartrate is more advantageous, which will be justified below.

Oxiracetam

RUR 3,099

• Inducing lucid dreams. To provoke lucid dreams, in addition to following the appropriate practices, additional intake of choline over long courses, up to several months, is essential. But even in this case, additional intake of DMAE is extremely desirable, due to their synergy.
• Liver protection. Since choline is a substance necessary for the synthesis of cell membranes, taking choline bitartrate is very, very reasonable, especially in combination with DMAE. Since only phosphatidylcholine is synthesized from choline, and phosphatidylethanolamine is also synthesized from DMAE. This combination can comprehensively help restore liver cell membranes.

Daily norm

The individual need for choline depends on the person’s age, area of ​​activity, health status and other factors.

The Institute of Medicine has proposed general intakes of vitamin B4 that are sufficient to avoid deficiency of this substance in the body.

These data are presented in the table:

Schoolchildren, students, people engaged in mental and heavy physical labor, and athletes experience an increased need for choline.

Interaction with other elements

Vitamin B4 is better accepted by the body in combination with such active ingredients as:

• lecithin,
• folic acid,
• B vitamins.

In turn, choline promotes better absorption of vitamins A, D, E, K.

The amount of the substance in the body may decrease:

• with excessive alcohol consumption,

• as a result of taking antibacterial drugs,
• when using steroid hormones.

Lack of substance in the body

Choline deficiency has a negative impact on health. If there is insufficient intake of vitamin B4 in the body, the following symptoms develop:

• general weakness,
• irritability,
• state of anxiety,
• insomnia,
• increased blood pressure,
• cardiac arrhythmia,
• circulatory disorders,
• increased cholesterol levels,
• atherosclerosis,
• headache,
• feeling of tinnitus,
• liver damage,
• gastrointestinal disorders,
• renal dysfunction,
• damage to muscle tissue,
• weight gain,
• growth retardation in children.

The following factors contribute to a decrease in choline levels in the body:

• Intense sports activities. With prolonged physical activity and endurance exercise, the content of vitamin B4 can be significantly reduced.
• Drinking alcoholic beverages. Alcohol increases the need for choline, resulting in a deficiency of this component in the body.
• Menopause in women. At this time, in the fairer sex, the production of estrogen, a hormone that affects the synthesis of vitamin B4, decreases.
• Pregnancy. After conception, the mother’s choline is “used up” for the development of the fetus, which increases the likelihood of a deficiency of this substance in the female body.

Insufficient choline intake during pregnancy can lead to serious pathologies such as:

• neural tube defect in the fetus,
• preeclampsia,
• premature birth,
• low baby weight at birth.

To compensate for vitamin B4 deficiency, it is recommended to take dietary supplements with this substance.

Such an important semi-vitamin. What is choline and why is it necessary for humans?

Few people know, but choline, which is not even considered a vitamin now, plays a vital role in the functioning of the human body.

Formally, choline is called a “vitamin-like substance.” It is very important for our body. For example, in order for the brain to work better and to avoid Alzheimer's disease in old age, you need to eat a lot of choline. What products can you find it in?

A study was recently published showing the particular importance of choline during fetal development.
If a mother receives enough of it during pregnancy and breastfeeding, then not only her children, but also her grandchildren’s brains will be fine. Scientists from the University of Arizona conducted this study on mice genetically predisposed to Alzheimer's disease, but they are confident that its results apply to humans. Thanks to choline, mice were born smart: they performed better in spatial orientation tests and remembered information better. Chief in the brain?
It was previously shown that in humans, choline improves concentration and memory, and also improves mood, reduces the level of irritability and apathy, and activates thinking processes. This is due to several factors. Firstly, choline is part of one of the main neurotransmitters: acetylcholine. Thanks to it, signals are transmitted both between neurons (nerve cells) and from nerve cells to muscles. Thanks to choline, we think, speak, move, and it also plays a vital role in regulating the functioning of almost all internal organs.

Secondly, choline plays a big role in the formation of the so-called hippocampus (seahorse). This area of ​​the brain is responsible for memory and learning.

Thirdly, choline is part of sphingomyelin. It is the main component of the myelin sheath. It covers nerve fibers like insulation covers electrical wires. And its function is exactly the same: to prevent the “short-circuiting” of nerve impulses.

Global player

In addition to the role of choline in the functioning of the brain and nervous system, it plays a global role throughout the body. Choline is part of phospholipids, and these substances are found in the membrane of every cell in our body. They play a large role in the permeability of this membrane, which is extremely important for the normal functioning of the cell.

In addition, choline affects fat metabolism, promoting their utilization. And therefore, when there is not enough choline in the body, body weight increases, hepatosis (fatty liver) develops, and the level of cholesterol in the blood increases. These are all signs of a choline deficiency in the diet. Lecithins (choline esters) play an important role in protecting blood vessels from atherosclerosis, and therefore from coronary heart disease, heart attacks, strokes and other vascular diseases. Similarly, choline protects against hepatitis and liver cirrhosis.

Finally, choline is necessary for the formation of surfactant in the lungs: thanks to this substance, they do not collapse and remain airy. Only in this state can the lungs perform their function: saturate the blood with oxygen from the air and remove carbon dioxide from the blood.

It is not surprising that such an important substance for the body was initially considered a vitamin. Choline was called “vitamin B4”. But then it was “demoted” and began to be considered a vitamin-like substance. Essentially, it is a semi-vitamin. What distinguishes it from vitamins is that our body can produce choline on its own. But it synthesizes it in insufficient quantities, therefore choline, like vitamins, must be obtained from food. The daily intake is 0.5-1 grams. You can take more, there won’t be much harm, it is well tolerated. True, if you consume a lot of it, you will begin to smell like fish. This side effect is called "fishy odor syndrome."

What foods contain choline?

Choline deficiency is very rare, since this element is found in many foods. The main sources of choline are eggs and liver. A high percentage of this element is found in seafood, meat, oatmeal and cabbage. You can compensate for the lack of choline by including peanuts and spinach in your diet.

Slightly lower amounts of choline are found in dairy products and legumes. But sprouted wheat and rice are effective in cases of deficiency of this element. It is advisable to include peas, lentils and potatoes in your diet.

If a person is taking medications, then you should not consume more than 1g of choline. You should not prescribe yourself to take certain medications, since the dosage of vitamin B4 is selected individually.

Possible side effects

Natural preparations based on choline have no contraindications and are usually well accepted by the body.

Negative reactions can only be observed in case of individual intolerance to the components or in case of significant overdose. The presence of these factors increases the likelihood of side effects, including:

• drop in blood pressure,
• excessive sweating,
• nausea,
• diarrhea.

To avoid such violations, preparations with vitamin B4 should be administered following the dosage indicated in the instructions.

Use in sports nutrition

Choline is a necessary element for those whose life schedule is associated with physical activity. When doing fitness or bodybuilding, the body's need for this substance increases. The following factors may be the reason:

• Increased load on the liver. In athletes, this organ works with redoubled force due to the large amount of protein consumed. Vitamin B4 supports liver function.
• The need for dietary restrictions. Choline helps reduce appetite by increasing dopamine levels in the brain.
• Overtraining is physical and emotional exhaustion due to excessively high loads. Vitamin B4 helps return to normal by restoring the central nervous system.

In sports nutrition, choline is used as part of special vitamin complexes and fat burners. As a rule, these are combinations with other active substances. A combination of choline and carnitine is used as an effective means to achieve relief and “drying”.

The daily requirement of vitamin B4 for an athlete is 1-3 g. The daily limit is 3.5 g.