Choline: Essential Nutrient and the Role of Genes in Its Availability
By Nicqui Grant, RD(SA), IFNCP
Choline is an essential nutrient that plays a crucial role in maintaining various body functions, yet it's often overlooked in many people's diets.
It is needed to produce acetylcholine, a neurotransmitter that supports brain function, as well as for maintaining the structure of cell membranes and supporting liver health. Choline is so important that a deficiency can result in health conditions, such as liver damage, premature birth, memory problems, and motor skill deficits.
How Genes Affect Choline Availability
Genetics plays a key role in how our bodies process and use choline. Some people may have genes that affect how efficiently choline is absorbed or metabolized. For instance, SNPs in the PEMT gene can reduce the body's ability to produce choline from other nutrients, which could lead to a higher dietary requirement.
Likewise, SNPs in genes such as MTHFR, and MTHFD1, can also impact the body’s demand for choline. These genetic factors can mean that some individuals are vulnerable to choline deficiency.
Why Is Choline Important?
Choline is fundamental to several body functions:
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Brain Function: As a precursor to acetylcholine, choline supports learning, memory, and mood regulation. It also helps form the protective covering (myelin) around nerves, ensuring efficient communication between brain cells.
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Liver Health: Choline is required for the liver to process fats properly. Without enough choline, fat can accumulate in the liver, leading to non-alcoholic fatty liver disease (NAFLD).
- Cell Structure: Choline helps maintain cell membranes, making it essential for healthy tissue function.
The Impact of Choline Deficiency
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Liver Damage: A lack of choline can cause fat to build up in the liver, leading to fatty liver disease. Over time, this can progress to liver damage and inflammation, affecting liver function and overall health.
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Weight Gain: Choline is involved in lipid metabolism, helping break down fats. A deficiency may disrupt this process, contributing to fat accumulation and potential weight gain. The liver’s inability to metabolize fats effectively can also interfere with overall energy balance.
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Brain Changes: Insufficient choline during critical stages of brain development, particularly in pregnancy and infancy, can lead to long-term cognitive impairments. Even in adults, deficiency can result in memory loss, mood swings, and difficulty concentrating.
- Motor Skill Deficits: Choline is essential for the development and maintenance of motor neurons, which control movement. Deficiency can impair motor skills, leading to weakness, coordination problems, and difficulty with fine motor tasks.
Protective SNPs in the BHMT and CHDH genes can help conserve dietary choline in that they are able to get the job done on less choline, leaving more choline available for other functions.
Choline is a nutrient that should not be underestimated, especially since genetic factors can influence how much our bodies require. Ensuring adequate choline intake can support liver health, prevent brain changes, and maintain motor function.
Given its importance, it's vital to make sure we're consuming enough choline-rich foods, such as eggs, liver, and seafoods, to avoid the risks associated with deficiency.
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