Choline
Choline, along with inositol, is one of the lipotropic factors, meaning it helps the body utilize and move fats between cells normally, especially in the liver. Lecithin from eggs and soy is a rich source of choline. Choline may not be a true vitamin, but it's usually associated with the B vitamins. Choline is an important building block for acetylcholine, a vital substance in many nerves of the body that facilitates nerve transmission for brain functions and the movement of all muscles.
Key uses of biotin:
- Taken as a supplement for neurologic disorders, such as Alzheimer's disease, as well as for gallbladder and liver problems.
- Choline may help your liver cells regenerate more efficiently.
Where you can find it:Choline is found in lecithin, which is present in soybeans and other legumes. It's also found in egg yolks, peanuts, leafy greens, yeast, and wheat germ.
How much to take: Your average needs are about 500 mg daily, while therapeutic levels may be higher at 1,000 to 1,500 mg daily.
Too little or too much: Toxicity is not known for choline, while deficiency may affect fat metabolism and cause fatty growths, especially in the liver.
