Choline and Lecithin

Choline is the precursor of acetylcholine (a neurotransmitter that plays an important role in memory). Choline improves memory by increasing the amount of acetylcholine in the brain.

Choline can be found in several forms including choline bitartrate, choline chloride, and phosphatidyl choline. Phosphatidyl choline (PC) is the active ingredient of lecithin. Choline, in its various forms, has been shown to improve performance by humans in a variety of intelligence and memory tests.

PC has some unique effects as well. PC is a source of the materials from which every cell membrane in your body is made. Since most of the important electro-chemical activities hi the cell arise from the membranes, PC is very important. Nerve and brain cells in particular need large quantities of PC for repair and maintenance. It also aids in the metabolism of fats, regulates blood cholesterol, and nourishes the fat-like sheaths of nerve fibres.

Illustration shows recycling of choline at the synapse, the site of communication between nerve cells. Many cognition enhancement compounds, including choline, work by increasing available acetylcholine at the synapse.

Precautions: Any compound that acts as a precursor to acetylcholine such as choline, PC, or DMAE should not be used by people who are manic depressive because it can deepen the depressive phase. Choline bitartrate and choline chloride can sometimes cause a fishy odour or diarrhoea. PC, however, does not have either of these effects.

Dosage: 3 grams of choline per day in three divided doses. If you're taking lecithin as a source of choline you may want to take more than the 3 grams, because only part of the lecithin is choline. Often the label will provide information on the quantity of choline per tablespoon. All forms of choline should be taken with one gram per day of vitamin B-5 so that the choline can be converted into acetylcholine.

Sources: Choline and lecithin are nutritional supplements that can be found at health food or drug stores. Commercial lecithin usually contains other oils and phosphatides besides phosphatidyl choline. Look at the label before you buy, and make sure the product contains more than 30% phosphatidyl choline. Lecithin easily becomes rancid, and there is no way to guarantee that the lecithin you buy is fresh. The best way is to buy your lecithin from a high-volume health food store which has a high product turnover. A high quality lecithin will have a pleasant, slightly sweet taste.