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Q1: What is Choline and how does it work?
Choline is a water-soluble essential nutrient that is usually grouped in with the other B-Vitamins. Because of its N,N,N-trimethylethanolammonium cation, it is an important nutrient for the health of our cell membranes - especially in those that contain choline as the head group. Because of Cholines importance for cell membrane health, and the fact it is a per-cursor to acetyl-choline (the learning neurotransmitter), it is required by the body in order to keep it healthy. For people who are deficient in choline, Hepatosteatosis (fatty liver) and liver cell death occur.
Despite being well known in the supplement world for being a precursor to acetyl-choline and thus lumped in with various other nootropics in order to maximize learning and muscle function, it has a very important role in lipid metabolism, activation of nuclear receptors, enterohepatic circulation of bile and cholesterol and other such things.
Role of Choline in health
One of the two major fates of choline is to be phosphorylated and made into phosphatidylcholine; a phospholipid for packaging and exporting triglycerides in very low density lipoproteins. The other function of choline is how its metabolism is used to influence the production of S-adenosylmethionine (SAMe) which is involved in methyl transfers or oxidised into Trimethylglycine where it also supports methyl-donation. Donation of a methyl-group from homocysteine reduces it into L-methionine. Homocysteine has been implicated in the occurance of strokes, heart attacks and blood clots and thus reducing homocysteine into L-methionine has been implicated as being cardio-protective.
If we back track a little and focus on Cholines role in phosphatidylcholine synthesis, we note that a reduction of phosphatidylcholine, whose job it is to pack and export liver triglycerides, results in an accumulation of liver triglycerides and thus the formation of the condition "non-alcoholic fatty liver". If this condition is not reversed, it has the potential to cause liver disease however it may also lie relatively benign.
Role of Choline in Memory formation
It must be noted that Choline and ALCAR work in unison to make acetyl-choline. When we supplement with additional choline, we increase plasma levels of choline and create a 'pool'. However supplemental choline is generally taken up by cells or phosphorylated and not much of it is left for storage. However when we supplement with ALCAR, this allows for more of the acetyl group to be taken up by choline to produce ACh and thus, they work in synergy to increase learning capacity. More Choline in the brain has been shown to decrease the onset of age related decline in memory, as well as slow the progression of Alzheimers Disease.
In mice trials, mice were given a drug which induces memory loss by way of increasing the activities of choline acetyltransferase and tyrosine hydroxylase. When fed a Choline rich diet, the mice were able to reverse the memory loss induce by the drug. Choline supplementation has been shown to be able to reduce the activity of choline acetyl-transferase and thus serve in more ways than one to enhance cognition.
Choline in the Diet
Studies show that less than 10% of the population consume adequate choline in the diet; this is due mostly to the fact that choline is found in fat rich foods which are often avoided by the general populace due to mass media marketing of the ill effects on high fat diets; most of which is taken absurdly out of context. Thus the requirement to supplement with additional choline should be encouraged.
Q2: For whom is Choline supplementation most recommended for?
Choline supplementation can be utilized effectively by almost everyone. This is because the amount of choline obtained through the diet has dropped dramatically due to the notion that fatty foods are bad for you, thus leading to a population that is largely deficient in the essential nutrient. Where its use becomes more important is in the aging and pregnant population.
As age related memory loss is associated with a loss in acetyl-choline stores, it is important to reverse this by utilizing more compounds which promote the synthesis of ACh. This includes Choline, ALCAR for its acetyl group and huperzine a for its ability to inhibit the enzyme which degrades ACh.
For pregnant ladies, the body's demand for choline increases as the storage of the compound decreases. As Choline is necessary for brain development (via making cell membranes and acetyl-choline), most of the ingested compound gets used for this process in the baby's brain and thus not leaving much for the mother.
Choline is also needed for neural tube closure and many of the pathways for folic acid are also used by choline.
Additionally, a diet deficient in choline has the potential to cause irreversible suppression of the hippocampus which presents itself as impaired long term memory loss.
Choline is also needed during breastfeeding for many of the reasons identified above.
Q3: What supplements does Choline stack well with?
For the reasons outlined above, Choline stacks well with a choline source and huperzine A. With more choline available and less of the enzyme around degrading ACh, we can have a safe and effective cognitive stack utilising these 3 ingredients in synergy.
ALCAR: Serious Nutrition Solutions ALCAR 500 (100 Capsules): Discount ALCAR 500 Supplements
Choline: Serious Nutrition Solutions Choline Citrate (500 grams): Discount Choline Citrate Supplements
Huperzine A: Serious Nutrition Solutions Huperzine A 99% (120 Capsules): Discount Huperzine A 99% Supplements
Alternatively, Focus XT contains all 3 of these, plus other cognitive ingredients for a very affordable price: Serious Nutrition Solutions Focus XT (30 Servings): Discount Focus XT Supplements
Q4: When is the optimal time to use Choline and is there any requirement to cycle it?
It can be taken fasted upon rising, pre-workout or pre any mentally stimulating activity. It's best used for longer duration as its effects get better with time. As the effects grow more pronounced with time, the need to cycle off it is reduced. All supplements should be cycled at some point however there is no pressing need for this to occur.
References:
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Choline is a water-soluble essential nutrient that is usually grouped in with the other B-Vitamins. Because of its N,N,N-trimethylethanolammonium cation, it is an important nutrient for the health of our cell membranes - especially in those that contain choline as the head group. Because of Cholines importance for cell membrane health, and the fact it is a per-cursor to acetyl-choline (the learning neurotransmitter), it is required by the body in order to keep it healthy. For people who are deficient in choline, Hepatosteatosis (fatty liver) and liver cell death occur.
Despite being well known in the supplement world for being a precursor to acetyl-choline and thus lumped in with various other nootropics in order to maximize learning and muscle function, it has a very important role in lipid metabolism, activation of nuclear receptors, enterohepatic circulation of bile and cholesterol and other such things.
Role of Choline in health
One of the two major fates of choline is to be phosphorylated and made into phosphatidylcholine; a phospholipid for packaging and exporting triglycerides in very low density lipoproteins. The other function of choline is how its metabolism is used to influence the production of S-adenosylmethionine (SAMe) which is involved in methyl transfers or oxidised into Trimethylglycine where it also supports methyl-donation. Donation of a methyl-group from homocysteine reduces it into L-methionine. Homocysteine has been implicated in the occurance of strokes, heart attacks and blood clots and thus reducing homocysteine into L-methionine has been implicated as being cardio-protective.
If we back track a little and focus on Cholines role in phosphatidylcholine synthesis, we note that a reduction of phosphatidylcholine, whose job it is to pack and export liver triglycerides, results in an accumulation of liver triglycerides and thus the formation of the condition "non-alcoholic fatty liver". If this condition is not reversed, it has the potential to cause liver disease however it may also lie relatively benign.
Role of Choline in Memory formation
It must be noted that Choline and ALCAR work in unison to make acetyl-choline. When we supplement with additional choline, we increase plasma levels of choline and create a 'pool'. However supplemental choline is generally taken up by cells or phosphorylated and not much of it is left for storage. However when we supplement with ALCAR, this allows for more of the acetyl group to be taken up by choline to produce ACh and thus, they work in synergy to increase learning capacity. More Choline in the brain has been shown to decrease the onset of age related decline in memory, as well as slow the progression of Alzheimers Disease.
In mice trials, mice were given a drug which induces memory loss by way of increasing the activities of choline acetyltransferase and tyrosine hydroxylase. When fed a Choline rich diet, the mice were able to reverse the memory loss induce by the drug. Choline supplementation has been shown to be able to reduce the activity of choline acetyl-transferase and thus serve in more ways than one to enhance cognition.
Choline in the Diet
Studies show that less than 10% of the population consume adequate choline in the diet; this is due mostly to the fact that choline is found in fat rich foods which are often avoided by the general populace due to mass media marketing of the ill effects on high fat diets; most of which is taken absurdly out of context. Thus the requirement to supplement with additional choline should be encouraged.
Q2: For whom is Choline supplementation most recommended for?
Choline supplementation can be utilized effectively by almost everyone. This is because the amount of choline obtained through the diet has dropped dramatically due to the notion that fatty foods are bad for you, thus leading to a population that is largely deficient in the essential nutrient. Where its use becomes more important is in the aging and pregnant population.
As age related memory loss is associated with a loss in acetyl-choline stores, it is important to reverse this by utilizing more compounds which promote the synthesis of ACh. This includes Choline, ALCAR for its acetyl group and huperzine a for its ability to inhibit the enzyme which degrades ACh.
For pregnant ladies, the body's demand for choline increases as the storage of the compound decreases. As Choline is necessary for brain development (via making cell membranes and acetyl-choline), most of the ingested compound gets used for this process in the baby's brain and thus not leaving much for the mother.
Choline is also needed for neural tube closure and many of the pathways for folic acid are also used by choline.
Additionally, a diet deficient in choline has the potential to cause irreversible suppression of the hippocampus which presents itself as impaired long term memory loss.
Choline is also needed during breastfeeding for many of the reasons identified above.
Q3: What supplements does Choline stack well with?
For the reasons outlined above, Choline stacks well with a choline source and huperzine A. With more choline available and less of the enzyme around degrading ACh, we can have a safe and effective cognitive stack utilising these 3 ingredients in synergy.
ALCAR: Serious Nutrition Solutions ALCAR 500 (100 Capsules): Discount ALCAR 500 Supplements
Choline: Serious Nutrition Solutions Choline Citrate (500 grams): Discount Choline Citrate Supplements
Huperzine A: Serious Nutrition Solutions Huperzine A 99% (120 Capsules): Discount Huperzine A 99% Supplements
Alternatively, Focus XT contains all 3 of these, plus other cognitive ingredients for a very affordable price: Serious Nutrition Solutions Focus XT (30 Servings): Discount Focus XT Supplements
Q4: When is the optimal time to use Choline and is there any requirement to cycle it?
It can be taken fasted upon rising, pre-workout or pre any mentally stimulating activity. It's best used for longer duration as its effects get better with time. As the effects grow more pronounced with time, the need to cycle off it is reduced. All supplements should be cycled at some point however there is no pressing need for this to occur.
References:
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