When we think about what to eat, we often focus on the macronutrients: proteins, carbs, fats, and water. These are the nutrients that give us energy and help us stay active. But there's more to nutrition than just these.

We also need smaller nutrients called micronutrients, like vitamins and minerals, even though we only need them in tiny amounts. You've probably heard of common micronutrients like iron, calcium, and vitamins C and D.

However, one that doesn't get much attention but is super important: choline.

It’s shocking how undiscussed this nutrient is when you consider it vital for the proper functioning of our cells and healthy growth and development.

Choline is also vital to controlling fat and cholesterol buildup in the body, regulating the kidneys, liver function, nervous system, and gallbladder, and giving you energy.

It is a water-soluble nutrient often grouped as part of the B-vitamin complex as B4, although it is not technically a vitamin.

Up until 1998, scientists thought that the human body made sufficient choline. However, that is now known not to be the case, and we do not always produce what we need.

The issue is that if you are not getting enough choline, you can be vulnerable to hypertension, arteriosclerosis, cirrhosis, and fatty deposits in the liver.

Choline helps us burn fat and aids weight loss while lowering cholesterol! Sounds like something you want to ensure you have a good supply of.

It’s also essential in forming neurons that comprise portions of the brain, parasympathetic and sympathetic nervous systems and is involved in muscle function and memory.

Getting enough choline when you are young can help you diminish memory deficits as you age. This nutrient can help you lose weight and nourish your brain and liver at the same time.

Sources of Choline

Choline is mainly found in eggs and other animal-based products such as beef, chicken breast, and fish, so vegans, vegetarians, and athletes should think about supplementing in a healthy way, after discussing it with their doctor.

The fact is that the impact of being deficient in certain nutrients can often take years to manifest in your body, so you should always be thinking about how to be the healthiest you can be in the moment, with a view to long term thriving.

Some vegetables, such as mushrooms, potatoes, spinach, cabbage, Brussel sprouts, cauliflower, and legumes, contain small amounts of choline, but you would have to eat a large amount of these each day to meet your minimum adequate intake of choline.

An excellent way to supplement is with non-GMO soy lecithin, which can be easily added to smoothies or fruit bowls to boost your intake.

How Much Choline Do You Need?

Understanding your daily choline needs is crucial:

• Children under 12 months old should not consume any choline.
• For 1 to 8-year-olds - recommended daily limit is up to 1,000mg or 1g.
• Children between 9 and 13 years can have up to 2g of choline without any issues.
• From 14-18, the maximum daily consumption of choline should be under 3g.
• If you’re over the age of 19, you can consume up to 3.5 grams of choline.

Remember, the impact of nutrient deficiencies can take years to manifest, so it's vital to focus on maintaining optimal health now with an eye toward a thriving future.

For more detailed information on choline and how you can incorporate it into your diet, visit reputable health sources like:

Harvard School of Public Health: https://www.hsph.harvard.edu/nutritionsource/choline/

National Institutes of Health: https://ods.od.nih.gov/factsheets/Choline-HealthProfessional/

Choline might just be the missing piece in your diet puzzle. Don't overlook this essential nutrient—it could be the key to unlocking a healthier, leaner you.