Vitamin B4 (choline). Healthy body with vitamin B4 Vitamin b4 daily requirement

Choline is a water-soluble vitamin-like compound that plays a truly significant role in ensuring the normal functioning of the human body. This substance, also called vitamin B4 or lipotropic factor, was first isolated from bile in 1862. However, studies that confirmed the importance of choline for the human body were carried out much later - in the first half of the last century.

Functions of choline in the human body

Vitamin B4 performs the following functions in the human body:

• creates conditions for the full functioning of the nervous system (takes part in the synthesis of acetylcholine, a substance that is one of the most important transmitters of nerve impulses);
• prevents the destruction and damage of cell membranes;
• contributes to the normalization of the emotional state;
• improves memory, allows you to save it until old age;
• activates mental activity;
• participates in the synthesis of one of the essential amino acids - methionine;
• is one of the links in carbohydrate metabolism;
• maintains normal levels of insulin in the body;
• belongs to the number of hepatoprotectors - it has a beneficial effect on the functioning of the liver, protects it from negative external influences and prevents its fatty infiltration;
• normalizes lipid metabolism in the body;
• improves the absorption of certain fat-soluble vitamins;
• strengthens the myocardium, lowers the content of homocysteine, thereby preventing the development of a number of cardiac diseases;
• contributes to the normal course of growth processes;
• takes part in the synthesis of phospholipids - substances that regulate the concentration of cholesterol in the blood and prevent the development of atherosclerosis.

Choline Consumption Norms

The physiological need for lipotropic factor is (mg per day):

• 0-12 months - 65;
• 1–3 years - 95;
• 4–7 years old - 165;
• 8–18 years old - 375;
• 19 years and older - 525.

With prolonged psycho-emotional overstrain, the daily intake of choline may increase. However, maximum allowable doses vitamin B4 are:

• for children 14 years and younger - 2000 mg;
• for adolescents over 15 years of age and adults - 3500 mg.

What foods contain choline?

The most important sources of choline are recognized:

• yolks of chicken and quail eggs;
• some organ meats (mostly liver, brain, kidneys).

In addition, a fairly high amount of vitamin B4 is also found in products of plant origin - cabbage, soybeans, nuts, etc. More detailed data on the content of choline are presented in the table.

Deficiency and excess of choline

Vitamin B4 deficiency is a fairly rare pathology. Most often, good nutrition allows you to fully satisfy the body's need for choline. However, in extreme cases (with prolonged fasting, following too strict diets, etc.) symptoms, allowing to suspect a deficiency of this substance, are:

• a gradual increase in the concentration of cholesterol in the blood;
• weight gain;
• significant memory loss;
• intolerance to fatty foods;
• stool disorders;
• increased irritability, inability to control the psycho-emotional state, nervous breakdowns;
• permanent feeling of fatigue;
• violation of the process of milk formation in women during lactation.

Vitamin B4 overdose also extremely rare. The first signs signaling an excessive accumulation of this compound in organs and tissues are:

• stool disorders (diarrhea);
• nausea, sometimes vomiting;
• excessive salivation;
• increased sweating.

When identifying the above symptoms, it is necessary to adjust the diet in such a way as to bring the intake of choline into the body back to normal. In the absence of the expected effect of the measures taken, it is advisable to seek advice from an experienced specialist in the field of nutrition.

Choline is conventionally considered vitamin B4. It is more correct to call it a vitamin-like substance.

Choline was excluded from the list of vitamins for the reason that a healthy body produces it on its own.

Therefore, it is rare to find a person with a lack of choline.

Like other B vitamins, choline is water soluble. Another distinctive feature of this group is their active participation in cellular metabolism.

The role of vitamin B4 in the body

Choline is involved in the emulsification (grinding) of fats, it is part of lecithin and other phospholipids that transport fats and nourish the nervous system. Vitamin B4 regulates insulin levels, helps repair liver cells and prevents the development of gallstones.

Let's summarize the main functions of vitamin B4 in the body, and below we will tell you more about them:

1. Protecting the health of the liver, accelerating its metabolic processes.
2. Improving the functioning of the brain and the state of the nervous system.
3. Reducing the level of bad cholesterol, the fight against atherosclerosis.

Without choline, the liver cannot convert fats. The liver is the biochemical laboratory of the body; various lipids enter it from the blood for processing.

And if lipid metabolism is disturbed, then the fats that enter the liver are retained there. There is fatty liver, and then cirrhosis.

At the same time, other organs suffer from hunger, those that were intended for the construction and restoration of lipids “stuck” in the liver. The CNS is especially affected. This is expressed through asthenia, depression.

Choline is needed by the nervous system to form acetylcholine, a neurotransmitter (conductor) for:

• neuromuscular transmission of impulses (transmits excitation from nerves to muscles and is responsible for the strength of contractile activity),
• parasympathetic (nourishing, restoring) part of the autonomic nervous system, which regulates the involuntary work of organs (breathing, heartbeat, secretion of glands).

Choline lowers cholesterol levels. Cholesterol-fighting substances usually block it in the gastrointestinal tract. Choline acts differently - as an emulsifier.

Cholesterol emulsion consists of tiny particles that can no longer attach to platelets and arterial walls. These cholesterol particles lack the stickiness to create clots that promote atherosclerosis.

For adults, the daily dose of choline is 400-600 mg, maximum for adults - 3500 mg.

Pure choline and phosphatidylcholine containing it are taken 3 times a day, 500 mg each. Vitamin B4 is best taken in the form of lecithin capsules: 2 pieces of 1200 mg twice a day. Or in granular form: 1200 mg is contained in 19 granules.

For better absorption, choline is consumed with meals.

Signs of a Vitamin B4 Deficiency

Choline deficiency symptoms:

• A sharp increase in body weight and its retention.
• Poor memory, especially short-term.
• High cholesterol.
• In lactating women, a violation of the formation of breast milk is found.

Consequences of lack

With choline deficiency, obesity will primarily affect the liver. Changes will be devastating if you do not change the diet and add choline to it. Lack of vitamin B4 can cause diseases of the nervous system.

Causes

A lack of choline can also be observed with too little protein in the diet. Also, vitamin B4 is easily destroyed by alcohol and antibiotics.

Indications for use

Vitamin B4 is prescribed to restore liver cells in diseases of the liver and gallbladder.

Choline helps to cure endometriosis, which is the cause of infertility in women. It is used after chemotherapy and with severe heartburn.

Choline is indicated for those who want to improve their memory or for upcoming mental stress. It relieves the symptoms of Parkinson's disease.

Video: "How to protect the liver?"

Sources

Many foods contain choline, it is difficult to find food that does not contain it. It is both animal and vegetable food. Basically, these are protein products that contain methionine, necessary for the body to produce choline.

Vitamin B4 is found in egg yolk, liver, kidney, meat, fish, cottage cheese, cheese. Plant foods contain in legumes, oatmeal, cabbage, tomatoes, carrots, spinach, bran.

Medicinal herbs also contain choline. These are elderberry, nettle, hawthorn, coltsfoot, plantain, dandelion, chicory, yarrow.

Video: "Choline and its effect on the body"

Vitamin-mineral complexes containing vitamin B4

If your diet does not allow you to consume a daily dose of choline, then you can buy it in the form of supplements. The easiest and most common way is to take lecithin. It is considered an excellent source of B4.

When ingested, lecithin breaks down into several components, one of them is choline.

To improve memory and stimulate cerebral circulation there is an encapsulated complex "Memory Forte". It also fights against age-related changes, maintaining the working capacity of the brain.

For weight loss and body shaping created "Citrimax Plus" in tablets. It not only helps to reduce weight, as stated in the instructions, but also helps to part with fat in problem areas.

Reduce appetite called pills "Diet 45 Plus". This drug is designed to maintain normal weight in women during menopause.

Interaction of vitamin B4 with other substances

B vitamins are often combined in one vitamin complex. The reason for this is in similar conditions for good assimilation and the relationship in metabolic processes.

For example, with a low intake of vitamins B9 (folic acid) and B12, a lack of choline can occur. And choline deficiency creates a lack of carnitine (B11), which is involved in the utilization of fats and is necessary for muscle work.

Signs of a choline overdose and how to deal with them

Excessive doses of choline can cause increased sweating, increased secretion of the salivary glands, decreased blood pressure, nausea and vomiting, and intestinal disorders.

If you consume about 10 g per day, there will be violations of cardiac activity, and a fishy smell may begin to come from the body.

With these symptoms, you should immediately stop taking drugs that include choline and temporarily reduce the amount of foods containing it in the diet.

Need to remember

Choline must be consumed so that there are no diseases of the liver, nervous and cardiovascular systems.

In order not to experience a lack of vitamin B4, it is enough to properly build your diet. The food from which the body can obtain choline can be of animal and vegetable origin. The most common foods contain choline.

To improve brain function, you can use lecithin, from which the body receives choline, or pick up a vitamin-mineral complex for yourself, there are a great many of them. The composition of tablets or capsules depends on the problems in the body with which they are designed to cope.

Exceeding the dose of choline will cause unpleasant changes in the body, they pose the greatest danger to the heart.

Daily intake of a daily dose of choline improves memory even in very advanced cases.

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Conducts examinations and consultations of patients on the issue of strengthening immunity in various disorders in the functioning of the body. He also conducts a full comprehensive diagnosis for the presence of allergies and prescribes treatment based on the results.Other authors

Choline was first discovered in the middle of the 19th century. Scientists obtained this substance from bile, and therefore the name in Greek means “bile”. Several decades later, scientists managed to synthesize choline in its pure form. After this discovery, special attention was not paid to this substance, but when it turned out that choline is part of lecithin, it was given the name - vitamin B 4 . Choline is characterized by a relatively stable chemical structure that is not affected by high temperatures. Until now, the scientific world has been debating whether choline should be recognized as a vitamin, or whether it should be considered a vitamin-like substance.

The action of vitamin B 4

Choline has a beneficial effect on the liver and gallbladder, which is manifested in the protection of liver cells, the prevention of the formation of gallstones. Vitamin B 4 also ensures the normalization of metabolic processes in the liver parenchyma, thereby improving and stabilizing its work.

Thanks to choline, a substance such as acetylcholine is formed in the human body. This substance ensures the transmission of impulses by the cells of the nervous system. Acetylcholine also improves the functioning of the heart muscle.

Choline takes part, along with B vitamins, in the processes of carbohydrate metabolism. Improves metabolic processes, thereby regulating the level of insulin. Also, vitamin B 4 is indispensable in the formation of amino acids in the body.

Vitamin B 4 in the body is involved in the regulation of cholesterol levels in the blood, protecting the body from atherosclerosis.

Choline, acting on the central nervous system, protects it from external stimuli.

Preliminary research has shown that choline can be used in the prevention of cardiovascular disease.

An interesting fact about vitamin B 4 is that choline is produced in small amounts on the intestinal wall from lecithin. Such “harmful” products are rich in lecithin: butter, margarine, various types of confectionery.

Sources of Vitamin B 4

Choline is widely present in all foods that are consumed by humans. It is formed in products of animal and vegetable origin. In the first place in terms of the amount of choline is the egg. By eating one egg, a person receives up to a third of the required amount of vitamin B 4 .

A large amount of choline is determined in such products:

• shrimps;
• scallops;
• greenery
• Brussels sprouts;
• broccoli;
• cauliflower;
• asparagus;
• spinach.

Daily requirement of vitamin B 4

Vitamin B 4 is best absorbed between meals. Its daily requirement for men is 550 mg, for women 425 mg, for pregnant and lactating women 450-550 mg.

For children, the required amount of choline is:

• children 0-6 months: 125 mg;
• children 7-12 months: 150 mg;
• children 1-3 years: 200 mg;
• children 4-8 years: 250 mg;
• children 9-13 years: 375 mg;
• children 14-18 years old: 400 mg.

Hypovitaminosis of vitamin B 4

A lack of vitamin B 4 can only occur if it is not taken in enough with food. Such cases are extremely rare. As a result, fatty liver can form in the body. There are also violations of the kidneys, and even a general delay in the development of the body. Due to the lack of choline in the body, the amount of acetylcholine decreases. As a result, the irritability of the nervous system increases.

Vitamin B hypervitaminosis 4

In large quantities, choline can cause intoxication in the body, increases the secretion of the salivary glands, lowers blood pressure, and heart failure.

Indications for the use of vitamin B 4

The use of choline is indicated during pregnancy. Vitamin B 4 is also used in the complex therapy of such diseases:

• decreased cognitive function of the brain;
• bipolar disorders;
• stones in the gallbladder;
• increase in blood cholesterol levels;
• depression.

Dosage of vitamin B 4

Optimal doses of choline are around 550 mg. For people who play sports or hard physical labor, an increase in the dosage of vitamin B 4 is indicated. Therapeutic doses can reach 1200 mg.

Interaction of vitamin B 4 with other compounds and vitamins

The absorption of vitamin 4 is harmed by the intake, which blocks the metabolism of choline. Taking antibiotics and sulfa drugs reduces the level of vitamin B 4 .

The most effective way to take vitamin B 4 is its combination with vitamins and.

Reception of vitamin B 4 should be carried out only after receiving the recommendations of medical professionals and conducting allergic tests for intolerance to the drug.

Hello friends. Today I am going to tell you about a special element. This water-soluble nutrient is choline. It is also called vitamin B4. But in fact, it is neither a vitamin nor a mineral. What is hidden behind this vitamin-like substance and where it is contained, today we will talk 🙂

By the way, this element was discovered in the XIX century. It was discovered during the study of animal bile. That's why he got the name "choline" (from the Greek choly - this is "bile"). And the importance of B4 for the human body was realized only in the 30s of the last century.

It is a trace element that performs the following functions:

• supports the health of the reproductive system;
• reduces homocysteine ​​and protects the heart;
• improves the functioning of the digestive tract;
• normalizes insulin levels;
• prevents premature aging of the body;
• protects against the development of Alzheimer's disease and senile dementia.

This vitamin-like substance is essential for liver function, normal development of the brain and nervous system. B4 is also important for muscle movement, it supports a healthy metabolism and boosts energy.

In food, it is often present in the form of phosphatidylcholine. This compound can be found in various foods that contain certain fats.

Deficiency symptoms

Most people don't get enough B4 despite the presence of sources in their diet. This happens because some types of choline are hardly absorbed by the body. Studies show that the average person does not have the level of B4 that he needs on a daily basis ( 1 ).

Most likely, this is due to genetic factors - when people have an increased need for choline. Researchers are still debating how much B4 should be consumed daily. Until they came to an agreement, because the needs are too individual. Therefore, the recommendations for use given in the table below are rather arbitrary.

Symptoms of element B4 deficiency:

• fatigue, low energy levels;
• memory loss, cognitive decline;
• muscle pain;
• nerve damage;
• changeable mood, frequent disorders;
• sleep disorders.

With age, with B4 deficiency, cognitive abilities decrease. This is manifested by memory loss, Alzheimer's disease and dementia. Adequate levels of choline support neurotransmitters ( 2 ).

Where is vitamin B4 found

Our body is able to produce a small amount of choline on its own, but we must get the rest from food. Therefore, following a diet is the best way to provide the body with the necessary amount of B4. A large percentage of this substance is found in animal products. Therefore, vegetarians and vegans are more susceptible to deficiency.

B4 can be obtained from natural foods, including eggs, liver, beef, salmon, cauliflower, or Brussels sprouts. Eggs are sometimes called "brain food" because they contain a high amount of choline.

And here are the leading products in terms of the content of this vitamin-like element. Data are given at a daily intake of 500 mg.

Like many vitamins, choline loses some during the heat treatment process. For example, when cooking meat, about 20% of choline “disappears”, and up to 40% of plant foods. Approximately 3%-5% is lost during baking. But this does not mean that you need to eat raw meat 🙂 Just do not boil or fry dishes too much.

Instructions for use

Choline is still being studied. Scientists are keen to learn more about its potential benefits to the body. The amount of B4 indicated below is sufficient to obtain optimal benefits without causing any harm to the body. According to the methodological recommendations MP 2.3.1.2432-08 dated 12/18/2008, the following consumption norms have been established in Russia:

For children