Choline is a lesser-known yet essential nutrient that contributes to your overall health, playing a key role in metabolism, the transport of lipids, cellular reactions, and the production of neurotransmitters. A deficiency in choline can lead to the accumulation of fat in the liver, muscle and liver damage, and cognitive impairment. On the other hand, an excess of choline can cause low blood pressure, sweating, digestive issues, and even an increased risk of colorectal cancer.
The Importance of Choline for Bone Health
Recent studies have shown that choline is vital for maintaining bone health. In animal studies, choline-deficient rats experienced altered bone remodeling, reduced bone formation, increased bone resorption, and a decrease in overall bone mass. A human analysis comparing the dietary intake of choline with bone mineral densities of over 5,000 participants revealed that most people had a lower intake of choline than the daily recommended amounts. The study found that men and women aged 46-49 years consumed an average of 259 mg/d and 255 mg/d, respectively, while adults aged 71-74 years consumed 258 mg/d for men and 265 mg/d for women. These figures are far below the recommended intake of 425 mg/d for women and 550 mg/d for men.
Another study of over 14,000 middle-aged Americans echoes these findings, suggesting that a typical choline intake is far below what’s needed for optimal health.
When it comes to bone health, participants with the lowest choline intakes were more prone to low bone mineral density, particularly in middle-aged men and older women. This is especially worrisome considering that osteoporosis, a condition characterized by weakened bones and increased risk of fracture, affects approximately 75 million Americans each year. The International Osteoporosis Foundation estimates that a 10 percent decrease in bone mass doubles your risk of vertebral fractures and increases your risk of hip fracture by 2.5 times.
How to Get Your Daily Dose
To ensure you’re getting the right amount of choline, especially to maintain healthy bones, it’s important to consume choline-rich foods alongside your body’s natural production. Some of the best food sources of choline include:
- Turkey breast – 757 mg per breast
- Beef liver – 356 mg in 3 ounces
- Salmon, red – 241 mg in one fillet
- Ground turkey – 230 mg in one pound
- Eggs (especially the yolks) – 146 mg per large egg
- Lean beef – 97 mg in 3 ounces
- Edamame – 87 mg in one cup
- Collards – 76 mg in one cup
- Salmon, pink canned – 75 mg in 3 ounces
- Chicken breast, roasted – 73 mg in 3 ounces
- Brussels sprouts and broccoli – 63 mg in one cup
- Cauliflower – 60 mg in one cup
- Peanut butter, smooth – 20 mg in 2 tablespoons
Balancing Your Choline Intake
While it’s crucial to consume choline-rich foods, it’s also important not to overdo it. Too much choline can have negative effects on your health, so be sure to monitor your intake and aim for the recommended daily amounts. If you’re unsure whether you’re meeting your choline needs, consult with a healthcare provider or nutritionist who can help guide your dietary choices to ensure optimal bone health and overall well-being.
