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Choline

Also known as: vitacholine

Choline is a precursor to acetylcholine and an essential nutrient that is crucial for proper muscle functioning and concentration. Don't let low levels of this compound hold you back from excelling on the field of competition.


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What is Choline?

Choline is an essential nutrient that is usually grouped with the B Complex vitamins. It is responsible for several important functions in the body particularly in regards to cell membranes, which are made of phospholipids (phosphatidylcholine). This adds to the overall structural integrity of a cell membrane. Choline is essential for everyday health and must be consumed either through the diet or as a supplement.

Additionally, it is directly involved in signal transmission from the brain through the nerves to the various organs of the body. It is also involved in the metabolism and utilization of lipids (fats) in the body.

Where Does It Come From?

Choline is found in many protein and fat containing foods, particularly eggs, meat, peanuts and soybeans. Its usually present in the fatty portion of a cell membrane which are made of phospholipids.

Choline, strangely enough is found more often in fattier foods even though it is a water soluble nutrient. The highest sources of choline are egg yolks, beef liver, chicken, and codfish. For non-meat eaters, cauliflower, soybeans, and amaranth also contain varying levels of choline.

What does it do?

Similar to tyrosine, choline is a potent and necessary precursor for the generation of neurotransmitters. Whereas tyrosine is a precursor to dopamine, choline is responsible for the production of acetylcholine. Acetylcholine is released in the brain and at neuromuscular junctions. Its responsible for a number of physiological events in the body.

Choline supplementation is crucial to athletes of all types. In particular, in endurance athletes, plasma choline levels can drop by as much as 40% during training or competition. These reduced concentrations lead to a reduction in the production of acetylcholine in the body. Remember that muscles wont contract or fire properly unless told to do so by acetylcholine at the neuromuscular junction. The end result is an inability for complete and full muscular contraction and diminished performance. This means decreased stamina and intensity when lifting weights as well, say goodbye to your gains!.

Choline is also directly tied to the production of acetylcholine in the brain. This is tied to proper signal transmission both within the brain and between the brain and various organ systems in the body. Low levels of choline can result in brain fog, an inability to concentrate on the task at hand. Additionally, acetylcholine plays a role in memory formation, and as such, low choline levels may contribute to you having a difficult time remembering that cute girls phone number you just got!

Finally, from an overall health standpoint, choline has been shown to exhibit anti inflammatory properties. This is important in prevent the development and progression of diseases such as atherosclerosis, heart disease, and certain mental illnesses.

If you want to ensure optimal brain function, supplementing with choline is a must. Your brain is the central computer of your body that runs everything whether youre training, competing, working, or resting. Ensure that your choline levels are topped off and youll be well on your way to to increased focus, concentration, and endurance with your workouts.

Benefits of Choline

  • Increased endurance and stamina

  • Improved cognition and focus

  • Helps memory formation

  • Can aid fat loss

  • Eliminates brain fog

Dosing

During intense training or endurance events, it is recommended to take 1g of choline per day.

Takeaway


Bodybuilders, strength and endurance athletes alike stand to benefit from supplementing with choline. Whether youre looking to improve your marathon time, increase the amount of weight you lift, or get some help focusing for the big test, choline provides a means to help you achieve any and all of those goals. Dont let an essential nutrient be what holds you back from making gains on the field or in the gym. Add choline to your stack today and give your body all the raw materials it needs to push to the extreme!

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