Is choline vital? How can I get extra Choline?
I am however finding it difficult too get choline. [snip] I just wish to get my choline too 100%.
Is choline really important?
First, Cron-o-meter tells you that there is not DV for choline. An Adequate Intake has recently been set at 550 and 425 mg/day for male and female adults, respectively. For strict vegetarians, good plant sources include vegetables, legumes, nuts, seeds, and wheat germ.
Choline functions as a precursor for lecithin, a phospholipid in cell membranes. Choline is also involved in the formation of acetylcholine, an important neurotransmitter in the central nervous system.
As choline is found in most foods as part of cell membranes, choline deficiency is very rare. Since choline deficiency is very rare, the effects of choline supplementation on health status has received little research attention.
Excessive choline intake may lead to a fish body odor, gastrointestinal distress, vomiting, and low blood pressure. Prudent recommendations.
"Given the evidence that choline deficiency states are very rare, and that supplementation does not appear to enhance health or exercise performance, choline supplementation is not recommended. A balanced diet will provide adequate choline." Ninth Ed., Nutrition for Health, Fitness, & Sport.
Cron-o-meter does not list every nutrient in every food -- it uses government tables (so lots of minerals, etc., may be in foods but cron-o-meter omits these). Many times I have to research out each food to add in the missing nutrients from Cron-o-meter (and I edit and create my version of the food for future use using the cron-o-meter numbers plus the numbers for those missing from cron-o-meter). Anecdotally, every plant-based whole food combination I have used always have more than the minimum recommended amounts of vitamins and minerals -- which btw are minimums not necessarily applicable to humans who eat a diverse, whole plant, low fat, high fiber, based diet; these minimums are for people who are junk-food vegans, or just people who eat lots of the same food, or processed foods, or the SAD. So why use cron-o-meter? (If you are on a severe calorie restricted diet, then it is important to pay attention to details and have a miserable life in the process; if you are eating all you want as we do then cron-o-meter is simply a waste of time and effort (and a manifestation of an unhealthy obsession with diet and food).)
The problem with using cron-o-meter is that it can make a person obsessive-compulsive over food and forcing a person to eat more than they should or need to. It is best to ignore cron-o-meter and its ilk and just eat healthfully. When I was growing up on the farm, we didn't calculate how much protein, carbohydrates, fats, vitamins, or minerals, we were eating or drinking, and we didn't take supplements, and we were all healthy, muscular, and fit.