Choline and Vegetarian Athletes

Posted by: Sina Ghaboussi | Mar 05, 2010

Choline is water-soluble essential nutrient. An essential nutrient is required for normal body functioning and must be obtained from a dietary source. Choline is usually grouped within the B-complex vitamins and is important for structural integrity of cell membranes, lipid and cholesterol transport and metabolism, and is a precursor for acetylcholine and phospholipids. Acetylcholine is an important neurotransmitter in memory storage, muscle control, and intracellular signaling. When cells are deprived of choline, they go through cell death.

Foods that are especially rich in choline compounds are milk, liver, eggs, and peanuts. There is one study which showed decreased choline stores and liver damage when choline was deficient in the diet. Also, strenuous physical activity in trained athletes reduced choline in the plasma by 40 %. A choline supplement given to marathon runners 1 hour before exercise showed enhanced performance and increased choline levels in their blood. Vegetarian athlete’s should consider taking choline supplements during periods of strenuous activity due to the bodies presumed increased demand.

There is no recommended daily allowance for choline although there is an adequate intake (AI) that has been established by the National Institute of Medicine based on normal consumption of choline in a healthy diet or breast milk for breastfeed infants. The AI for 0 to 6 months is 125 mg/day, 7 to 12 months is 150 mg/day. For children 1 to 3 years old it is 200 mg/day and 4 to 8 year olds is 250 mg/day. For children 9 to 13 years old is 375 mg/day. Girls 14 to 18 years old require 400 mg/day and boys this age require 550 mg/day. The AI for women 19 and older is 425 mg/day and for men 19 and older it is 550 mg/day. For pregnant women it is 450 mg/day and for breast-feeing moms it is 550 mg/day.

Related Links:
Shop Vegetarian Choline Supplement

Article Source:
IOM.edu Choline Article

Next entry: Vegetarian Heart Health and Coenzyme Q10 »

Previous entry: Vegetarians and Tryptophan »

Back to the Blog »