Vitamin B4 (choline) - what is important for the body and what foods contain

Choline or vitamin B4 was discovered fourth in the group of B vitamins, hence the number in its name, and it is translated from Greek as "сholy" - "bile".

Description

Choline is almost completely soluble in water and has the ability to be synthesized independently within the body. It is a colorless crystalline substance with a pronounced smell of spoiled fish. Vitamin B4 can withstand high temperatures, so it remains in food even after heat treatment.

Choline is present in almost all cells, but reaches the highest concentration in plasma. It accelerates the synthesis of proteins and fats, preventing the formation of fatty deposits.

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Significance for the body

1. Regular synthesis of the vitamin contributes to the normalization of the nervous system. Choline strengthens the cell membrane of neurons, and also activates the formation of neurotransmitters, which serve to accelerate the transmission of impulses from the central to peripheral nervous systems.
2. Vitamin B4 activates the metabolism of fats in the body, which allows you to avoid fatty liver, as well as restore its cells after various intoxications (alcoholic, nicotine, food and others), normalizing the work. It has a beneficial effect on the work of the gastrointestinal tract, and also acts as a prophylactic agent for the occurrence of gallstones. Thanks to choline, vitamins E, A, K, D are better absorbed in the body and are more stable.
3. Choline prevents the formation of cholesterol plaques on the walls of blood vessels and normalizes blood cholesterol levels. It improves the activity of the cardiovascular system, strengthens the heart muscle, and also acts as a prophylactic agent for memory disorders, Alzheimer's disease, atherosclerosis.
4. Vitamin B4 plays an important role in carbon metabolism, strengthens the beta-cell membrane, and optimizes the amount of glucose produced in the blood. Its use in type 1 diabetes reduces the required amount of insulin, and in type 2, the concentration of hormones produced by the pancreas decreases. It is a means of preventing the prostate, improves sexual function in men. Strengthens reproductive health and activates sperm.
5. Choline supplemental dosage improves short-term memory.

The brain is still the most poorly studied organ of the human body, nevertheless, it is known that taking choline has a beneficial effect on brain activity, although the mechanism of this effect has not yet been studied in detail and deeply. Vitamin B4 is useful for all internal organs and tissues, especially for the nervous system of the body, because during stress and nervous shocks it is consumed 2 times more intensively.

Admission rate or instructions for use

The daily requirement for choline is different for each person. It depends on many factors: age, lifestyle, type of activity, individual characteristics, the presence of regular sports training.

There are average indicators of the norm for people of different ages, which are given below:

Vitamin B4 deficiency

Vitamin B4 deficiency is common in adults, athletes, and those on strict diets, especially protein-free ones. Signs of its deficiency can be manifested in the following:

• The occurrence of headaches.
• Insomnia.
• Disruption of the digestive tract.
• Increased heart rate and blood pressure.
• Reducing the body's immune defenses.
• Nervous disorders.
• Increased cholesterol levels.
• Decreased concentration of attention.
• The appearance of unmotivated irritability.

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Overdose

The critically high content of vitamin B4 in the blood is quite rare, as it is easily dissolved and excreted from the body. But the uncontrolled intake of dietary supplements can lead to symptoms that indicate an overdose:

• nausea;
• skin allergic reactions;
• increased sweating and increased saliva.

When you stop taking the supplement, these symptoms go away.

Content in food

Most of all choline is found in food components of animal origin. Below is a list of foods rich in vitamin B4.

Choline Supplement Forms

In pharmacies, vitamin B4 is usually presented in the form of plastic tablets with tablets, which, in addition to choline, contain other elements that enhance each other's action.

In case of serious changes caused by a lack of vitamin, it is prescribed by intramuscular injection.

The use of choline in sports

Intense physical activity significantly speeds up the metabolic process in the body and promotes the rapid elimination of water-soluble vitamins, which include vitamin B4. Its supplementation not only maintains the level of its content, but also increases the stability of many other vitamins.

It helps to cope with nervous exhaustion during prolonged workouts, and also improves coordination and concentration.

Taking steroid supplements puts additional stress on the liver, and choline helps to normalize its functioning and prevents it from obesity. The same applies to the cardiovascular system, which under the influence of steroids also experiences additional stress, which choline can easily deal with. It is included in all complex vitamins for athletes and helps to endure heavy workouts with minimal losses to the body.

Best Vitamin B4 Supplements

Name	Manufacturer	Release form	Reception	Price	Packing photo
Adults
Choline	Nature`s way	500 mg tablets	1 capsule per day	600
Choline / Inositol	Solgar	500 mg tablets	2 tablets 2 times a day	1000
Choline and Inositol	Now Foods	500 mg tablets	1 tablet a day	800
Citrimax Plus	Pharma Honey	Tablets	3 tablets per day	1000
Choline Plus	Orthomol	Tablets	2 tablets a day
For children
Univit Kids with Omega-3 and Choline	Amapharm GmbH X	Chewable Lozenges	1-2 lozenges a day	500
Supradine Kids	Bayer Pharma	Gummy marmalade	1-2 pieces per day	500
Vita Mishki Bioplus	Santa Cruz Nutritionals	Gummy marmalade	1-2 pieces per day	600

Watch the video: CholineB4 and InositolB8. Vitamin B4 u0026 B8 Lecture (November 2024).