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The Best Postnatal Vitamins for Mom and Baby

The AHA! Team — Fri, 17 May 2024 08:11:58 +0000

Christine Ruggeri, CHHC via Dr. Axe – You’ve likely read up on the importance of prenatal vitamins and how certain nutrients are needed in higher amounts during pregnancy, but did you know that the same is true even after you’ve given birth? Postnatal vitamins are used to ensure that new moms get the vitamins and minerals they need after giving birth. While eating a healthy, balanced diet is key or maintaining proper macronutrients and micronutrient levels, supplementing with the most important vitamins and minerals can support breastfeeding and recovery after giving birth. What Are Postnatal Vitamins? Postnatal vitamins provide the nutrients that women need during the postpartum period, after giving birth. While it’s important for women to maintain healthy levels of all macro- and micronutrients during this period, some vitamins and minerals play an important role in hormone balance, breast milk supply and healthy energy levels. Typically, a prenatal vitamin can be continued during the months after birth as well. Those nutrients are also needed during breastfeeding and the recovery phase. In essence, these vitamins are beneficial for women during their reproductive years. Best Postnatal Vitamins to Take The nutrients that are most important during pregnancy are also needed after delivery, especially for women who are breastfeeding. Here’s a breakdown of the most important vitamins and minerals for the postnatal period: 1. Iron Iron is an important nutrient during pregnancy and after birth. It helps prevent anemia, which can be exacerbated when a woman loses blood during delivery. If you have low iron levels and you’re taking a pre- or postnatal multivitamin, make sure it includes iron. If not, you can take a separate iron supplement for six to eight weeks after delivery or until your health care provider recommends stopping. The daily recommended intake of iron for women is 18–27 milligrams. 2. Calcium Calcium is needed for mom’s and baby’s bones, so getting enough while breastfeeding is important. Calcium is also needed for the circulatory, muscular and nervous systems to function properly. The recommended daily intake of calcium for pregnant and breastfeeding women is 1,000 milligrams. 3. Vitamin D Research indicates that efforts should be made to optimize vitamin D status in mothers during and after pregnancy to support healthy levels in the infant and mom. Not only do infants need vitamin D for healthy bones and teeth, but the nutrient also impacts women’s brain function, immunity, hormones and mood. Breastfeeding women should get about 600 international units (or 15 micrograms) of vitamin D per day. 4. Choline Choline is a nutrient that plays a role in nerve function, muscle movement, metabolism, energy and several other important body processes. The recommended daily intake for women who are breastfeeding is 550 milligrams of choline. 5. DHA Docosahexaenoic acid (DHA) is an essential fatty acid that needs to be consumed in food or supplement form to maintain healthy levels. It supports infant development, and studies suggest that there are long-term benefits for infants with higher levels of DHA, including faster development of behavioral functions. Deficits in DHA may lead to learning impairments among infants. Babies get DHA through breast milk, so mothers need to make sure they get enough of the fat in food or supplement form. Breastfeeding women need between 300–900 milligrams of combined DHA and EPA (another omega-3 fats acid) per day. How to Take/Dosage Postnatal vitamins are taken after birth, typically for as long as you’re breastfeeding and your body is recovering from pregnancy. Speak to your doctor or midwife for usage and dosage recommendations for your body and lifestyle specifically. Postnatal multivitamins are available online and at health food stores. You can find them in capsule, gummy and powder forms. Look for a reputable brand, ideally with a USDA Certified Organic label and a full list of ingredients and dosage. If you’re going for a multivitamin, make sure to choose one that includes DHA. When you no longer need postnatal vitamins, you can switch over to a standard multivitamin to ensure that you maintain healthy levels of micronutrients, especially if your diet is lacking in certain areas. Food Sources The best way to maintain healthy levels of vitamins and minerals is by eating a diet rich in colorful, fresh foods, just like the pregnancy diet. Some of the foods that are highest in postnatal nutrients and should be incorporated into a woman’s diet after giving birth include: Yogurt Goat cheese Almonds Walnuts Broccoli Cauliflower Brussels sprouts Kale Spinach Swiss chard While beans Black beans Navy beans Chickpeas Split peas Lentils Wild-caught fish Organic poultry Grass-fed beef Cafe-free eggs Portobello mushrooms Pumpkin seeds Chia seeds Flaxseeds Women also need plenty of water during the postpartum period. Staying hydrated supports breast milk supply, energy levels and overall body function. Keep a water bottle close by throughout the day, and opt for drinking about 12–16 cups of water, depending on how often you nurse. Risks and Side Effects When it comes to getting enough micronutrients for optimal health, supplements aren’t a replacement for a healthy diet. They work best when taken as part of a balanced, healthy diet. Supplements can be used to cover any potential gaps in your diet. If you take any medications, check with your health care provider before using vitamin supplements. If you experience adverse reactions or side effects of a supplement, such as nausea, diarrhea, rash or flushing, discontinue use, and speak to your doctor. Conclusion Postnatal vitamins provide the nutrients that women need during the postpartum period, after giving birth. While it’s important for women to maintain healthy levels of all macro- and micronutrients during this period, some vitamins and minerals play an important role in hormone balance, breast milk supply, mood, brain function and healthy energy levels. Some of the most important nutrients during the post-birth period include iron, calcium, vitamin D, choline and DHA. You can get these vitamins and minerals from leafy greens, organic animal meat, dairy products, nuts and seeds, and legumes. Taking a postnatal supplement can help fill any gaps from your diet. To read the original article click here.

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Relieve Arthritis and Prevent Cancer With THIS Incredible Plant

AHA Publisher — Mon, 16 Aug 2021 07:00:26 +0000

Karen Sanders via NaturalHealth365 – At first glance, there’s nothing remarkable about stinging nettle. With its dull-green, notched leaves and small, nondescript flowers, it appears to be the most ordinary of plants. But did you know that it can be quite beneficial for those who have arthritis? However, merely touching nettle leaves can become a ‘memorable’ experience due to its intense stinging sensation on unprotected skin. But stinging nettle is known for much more than simply posing a nuisance to bare-legged hikers. Nettle leaves and roots have been valued for centuries as an herbal remedy for arthritis, urinary tract infections, and edema. Now, researchers are finding that nettles suppress the production of inflammatory chemicals in the body and can affect the transmission of pain signals. Studies exploring nettles’ ability to treat allergies, arthritis, and benign prostatic hyperplasia are ongoing and promising. A Powerful Plant With a Rich History Stinging nettle, scientifically known as Urtica dioica, Urtica urens, and Urtica radix, is native to Europe and Asia but presently grows in temperate zones – worldwide. It flourishes in the nitrogen-rich soil of pastures and woodlands, where it can grow to heights of 4 feet. When contacted by skin, the fine hairs on the undersides of the nettles’ leaves release irritating chemicals, including formic acid and choline. The resultant stinging is harmless and usually begins to subside within minutes. Drying or cooking nettles removes their sting, and they can be consumed as nutritious vegetables. What Are the Healing Powers of Nettle? Researchers believe that nettles owe their therapeutic powers to their high levels of polysaccharides, lectins – or plant proteins – and lignans, plant sterols that may have cardioprotective effects. Nettles are also rich in flavonoids, potent natural antioxidants that scavenge harmful free radicals in the body. Nettles have diuretic properties, meaning they can flush excess fluids from the body and remove toxins. In animal and test-tube studies, nettles have also been found to have antihistamine, anti-inflammatory, analgesic, and antimicrobial – or germ-fighting effects. Stinging Nettle Slows the Growth of Prostate Cancer Cells, Relieves Arthritis, According to Study Herbalists and physicians alike may recommend stinging nettle to treat symptoms of benign prostatic hyperplasia, or BPH, a condition in which an enlarged prostate presses on the urethra and causes problems with urination. Even Blue Shield Complementary and Alternative Health notes that nettle, used along with saw palmetto, helps treat reduced urinary flow and incomplete bladder emptying caused by BPH. The University of Maryland Medical Center concurs, adding that laboratory studies have shown stinging nettle works as well as finasteride – a pharmaceutical medication – in slowing the growth of prostate cancer cells. In a 2000 double-blind study published in the Journal of the Royal Society of Medicine, nettle leaves applied directly to the bases of thumbs of people suffering from osteoarthritis were significantly more effective than a placebo in reducing pain and restoring function. Calling the treatment safe and effective for arthritis, researchers speculated that the nettles’ ability to interfere with Substance P, a pain transmitter in the body, was responsible for the therapeutic effect. How Nutritious Is Stinging Nettle? Stinging nettle is a truly healthy food with a scanty 37 calories a cup, a whopping 6 grams of fiber, and virtually no sugar, fat, or cholesterol. In addition, a one-cup serving is loaded with essential minerals, including 428 milligrams of calcium and 1.46 micrograms of iron. In addition, nettles are an outstanding source of antioxidant vitamin A, offering three times the ‘daily reference’ intake in one serving. Finally, they are extremely rich in vitamin K, essential for proper blood clotting. What Is the Best Way to Consume Nettle? You can buy freeze-dried nettle leaves in capsule form; topical creams made with nettle extracts are also available. Stinging nettle leaves are sometimes available in health food stores and may be steamed and eaten like fresh spinach. If you choose to gather your own, make sure your source is free of animal waste and pesticides, and check with an expert for identification. Never use nettles to treat a medical condition unless a qualified medical professional supervises you. Ask your doctor before using stinging nettles to ease your arthritis pain, especially if you have kidney disease, diabetes, or high blood pressure or are taking diuretics or anticoagulants. In some cases, exposure to fresh nettles can cause a secondary rash, which may last for up to 24 hours. Just remember, when handling fresh nettle plants, to use gloves, and never apply them to an open wound. Sources for this article include: NIH.gov NIH.gov To read the original article click here.

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What Is Betaine? Benefits, Signs of Deficiency and Food Sources

AHA Publisher — Wed, 16 Sep 2020 07:00:51 +0000

Jillian Levy, CHHC via Dr. Axe – Betaine (BET) is an amino acid that has been shown to have potential benefits for fighting heart disease, improving body composition, and helping promote muscle gain and fat loss. This is thought mostly to be due to its ability to promote protein synthesis in the body. Never heard of betaine before? Also known as trimethylglycine, it is becoming more popular in supplements recently but is actually not a newly discovered nutrient. While it’s been studied for its positive impacts on preventing heart disease for quite some time, only recently has betaine been included more often in exercise-focused and energy supplements, protein powders and other products geared at improving exercise performance and body composition. What Is Betaine? Betaine is a trimethylglycine and derivative of the nutrient choline. In other words, choline is a “precursor” to betaine and must be present for betaine to be synthesized in the body. It’s created by choline in combination with the amino acid glycine. Just like some B vitamins, including folate and vitamin B12, betaine is considered to be a “methyl donor.” This means it aids in liver function, detoxification and cellular functioning within the body. Its most crucial role is to help the body process fats. What is betaine used for in supplement form? Probably the most extensively researched benefit of betaine is supporting conversion of the amino acid homocysteine in the blood to methionine. Although amino acids are critical compounds needed for many body functions, studies show that high levels of homocysteine can be harmful to blood vessels, potentially leading to the development of plaque buildup and the condition called atherosclerosis (clogged arteries). Health Benefits 1. Supports Heart Health Betaine is best known for helping reduce plasma homocysteine levels, which is directly related to lowering the risk for heart disease. A high homocysteine concentration is a potential risk factor for cardiovascular disease, but studies suggest that this condition can be reduced through regular betaine supplementation. High plasma levels of homocysteine greater than 15 μmol/L are present in an estimated 5 percent of the adult population and in as many as 50 percent of those with cardiovascular disease and stroke. According to a 2013 study, “supplementation with at least 4 grams/day of betaine for a minimum of 6 weeks can lower plasma homocysteine.” By helping fight hardening and blocking of arteries due to elevated homocysteine, betaine may be beneficial in reducing the risk for heart attacks, stroke, and other forms of cardiac arrest and heart disease. 2. Has Anti-Inflammatory Effects New research indicates that betaine has anti-inflammatory functions, offering protection against numerous diseases — including obesity, diabetes, cancer and Alzheimer’s disease. Its protective effects are in part due to its role in sulfur amino acid metabolism, which defends against oxidative stress, inhibits inflammatory responses, regulates energy metabolism and mitigates apoptosis. 3. May Help Improve Muscle Mass Though research from clinical trials is mixed and somewhat limited in humans, ongoing betaine supplementation has been shown to reduce fat (adipose) mass and increase muscle mass in animal studies and selective human studies. To date, several studies have been done to research whether betaine benefits exist for building strength and muscle mass. Different studies have showed varying results. A 2010 study reported increased muscle power output and muscle force production after betaine supplementation. Another 2009 study found that two weeks of betaine supplementation in active college males appeared to improve muscle endurance during squat exercises and increased the quality of repetitions that could be performed. A 2013 study revealed that six weeks of betaine supplementation improved body composition, arm size and bench press work capacity; attenuated the rise in urinary homocysteine thiolactone; and tended to improve power but not strength. To draw a conclusion, in 2013, a study was done by the Journal of the International Society of Sports Nutrition. Participants were tested to see whether six weeks of betaine supplementation would have impacts on body composition, strength, endurance and fat loss. After six weeks of betaine supplementation, participants showed improved body composition, gains in the size of arm muscles, and higher capacity to do bench press weightlifting and squat exercises. On the other hand, a 2017 systematic review found that among seven studies, only two reported increases in strength or power after supplementation with BET. The remaining five studies showed no change in any strength or power outcome measures with supplementation. 4. May Help with Fat Loss According to certain studies, betaine supplementation may be beneficial in altering how the body processes and partitions nutrients, resulting in quicker fat burning abilities and fat loss, without breaking down muscle tissue or losing muscle mass. A 2018 double-blind, randomized, placebo-controlled trial found evidence that betaine supplementation may enhance reductions in fat mass among female college athletes. The study found that 2.5 grams of supplementary betaine per day with nine weeks exercise training in 11 young women decreased body fat more than a placebo. A separate 2019 systematic review that included six studies with 195 participants concluded that: Betaine supplementation significantly reduced the total body fat mass and body fat percentage. No changes were observed regarding body weight and body mass index. The results suggested that dietary betaine supplementation might be an effective approach for reducing body fat. The review also pointed out that favorable effects of betaine on reducing body fat have been shown in studies using animals, such as rodents, pigs and fowls. 5. Helps with Liver Function and Detoxification Another positive effect of betaine seems to be supporting liver health by assisting in detoxification and the process of the liver digesting fats (lipids). Fat can accumulate to dangerous levels in the liver from certain conditions — such as alcohol abuse, obesity, diabetes and other causes — but betaine is able to assist in liver-cleansing functions of breaking down and removing fats. Betaine also seems to help the liver to dispose of toxins and chemicals, preventing against damage to the digestive tract and other bodily damage that can result from toxin exposure. It has also been found to protect the liver against hepatotoxins, such as ethanol and carbon tetrachloride, which are toxic chemical substances that can enter the body through some medications, drugs and pesticides. 6. Can Aid in Digestion Betaine is sometimes used to create betaine hydrochloride (HCl) supplements. Betaine HCI is thought to increase the concentration of hydrochloric acid in the stomach, which is the acid that must be present in order to break down foods and use nutrients. In certain groups of people who have low stomach acid, they can experience a range of digestive problems that betaine may be able to help relieve. Certain people find it beneficial to take betaine HCl extract prior to meals to help enable the stomach to dissolve and process foods. Positive results have been found in people who suffer from indigestion due to medications or other digestive problems. Taking betaine HCl before meals may be able to help promote a healthy digestive response and gut health. This is also important because the immune system heavily relies on the health of the gut flora to boost immunity. 7. Helps Relieve Aches and Pains Studies have shown that betaine may positively benefit those with muscle aches and pains. In one study conducted on horses, levels of lactate acid (associated with muscular fatigue) were lower after exercise when horses received betaine supplementation. This may be beneficial for people when performing rigorous exercise or for those who suffer from painful symptoms related to muscle and joint tissue damage. 8. Helps Repair Bodily Damage from Alcoholism Betaine is used to treat alcoholic liver damage that results in the accumulation of fat in the liver. It has lipotropic (fat-reducing) effects, so it has been shown to produce significant improvements in treating fatty liver disease by helping the liver process and remove fats. 9. Can Support Skin Health What is betaine in skin care products beneficial for? It’s thought to have certain anti-aging effects, such as helping prevent wrinkles. It can also keep skin moisturized by acting as a natural hydrator due to the way it keeps moisture locked into the skin. This means it helps protect skin’s texture, while potentially soothing irritated and dry skin. Signs of Deficiency A betaine deficiency is not thought to be common in Western nations, mostly because dietary intake is adequate. One reason is because betaine is present in high amounts in wheat products, which are a staple in most people’s diets. What happens when you skip out on betaine-rich foods? Although it’s not directly due to low betaine intake, low dietary intake may contribute to high homocysteine in the blood. High homocysteine levels in the blood may be elevated for many reasons, including environmental factors, diet and genetics. The biggest threat to consuming low betaine levels is experiencing symptoms related to high homocysteine in the blood. This is seen most often in either older populations above 50, those who have suffered from alcoholism or in children who have genetic conditions that lead to high homocysteine. Although this condition is rare, severely elevated levels of homocysteine can cause developmental issues, osteoporosis (thin bones), visual abnormalities, formation of blood clots, and narrowing and hardening of blood vessels. Top Food Sources Which foods contain betaine? Here are 12 of the best food sources of betaine: Wheat Bran — 1/4 cup uncooked (about 15 grams): 200 mg Quinoa — About 1 cup cooked or 1/4 cup uncooked: 178 mg Beets — 1 cup raw: 175 mg Spinach — 1 cup cooked: 160 mg Amaranth Grain — About 1 cup cooked or 1/2 cup uncooked : 130 mg Rye Grain — About 1 cup cooked or 1/2 cup uncooked: 123 mg Kamut Wheat Grain — About 1 cup cooked or 1/2 cup uncooked: 105 mg Bulgar Grain — About 1 cup cooked or 1/2 cup uncooked: 76 mg Sweet Potato — 1 medium potato: 39 mg Turkey Breast — 1 breast cooked: 30 mg Veal — 3 ounces: 29 mg Beef — 3 ounces cooked: 28 mg According to reports, wheat bran/wheat germ is the single highest source of naturally occurring betaine. Therefore, in the average American’s diet, baked products that contain wheat germ — including foods like breads, crackers, cookies and flour tortillas — are thought to be major contributors to betaine intake. These are not necessarily the healthiest sources, but because these types of processed products are unfortunately eaten in high quantities in the U.S. diet, they are usually how people obtain enough this nutrient on a daily basis. Alcoholic beverages, such as wine and beer, also contain low to moderate levels, so their high consumption rates make them another key contributor in the American diet. However, keep in mind that there are definitely healthier alternatives to getting the levels of betaine that you need. Try making some of these recipes below, which include betaine-rich foods like spinach, beets, quinoa and turkey. For breakfast: Baked Eggs with Spinach, Crustless Spinach Quiche or Quinoa Banana Oat Pancakes For lunch: Beet and Goat Cheese Salad For dinner: 47 Turkey Recipes For any time of day: Baked Quinoa with Apples or Beet Juice Dosage and Supplements There’s not an established daily recommended amount of betaine at this time for adults. Recommended doses vary depending on the conditions being treated, and more research is still being conducted to establish a set recommendation for the general public. Betaine is generally considered safe at a daily intake of nine to 15 grams for adults. For people with alcohol-induced fatty liver disease, the recommended amount of betaine supplementation is normally between 1,000 to 2,000 milligrams, taken three times daily. This is a high dose and more than normally would be taken, but it is needed to repair liver damage in certain cases, like with recovering alcoholics. Lower doses are usually used for nutritional support in people who have healthy livers and no history of heart disease. To help with digestion, there are many supplements (in the form of betaine HCl) available on the market that range in recommended doses between 650–2,500 milligrams. People who are looking for help with exercise performance, improving body composition, or relieving body...

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Common Nutrient Supplementation May Hold the Answers to Combatting Alzheimer’s Disease

AHA Publisher — Wed, 02 Oct 2019 07:00:13 +0000

Arizona State University via EurekAlert – Results showed that when these mice are given high choline in their diet throughout life, they exhibit improvements in spatial memory, compared with those receiving a normal choline regimen. In a new study, Biodesign researchers reveal that a lifelong dietary regimen of choline holds the potential to prevent Alzheimer’s disease (AD). Choline is a safe and easy-to-administer nutrient that is naturally present in some foods and can be used as a dietary supplement. Lead author Ramon Velazquez and his colleagues at the ASU-Banner Neurodegenerative Disease Research Center (NDRC) looked into whether this nutrient could alleviate the effects of Alzheimer’s. Earlier this year, Velazquez and colleagues found transgenerational benefits of AD-like symptoms in mice whose mothers were supplemented with choline. The latest work expands this line of research by exploring the effects of choline administered in adulthood rather than in fetal mice. The study focuses on female mice bred to develop AD-like symptoms. Given the higher prevalence of AD in human females, the study sought to establish the findings in female mice. Results showed that when these mice are given high choline in their diet throughout life, they exhibit improvements in spatial memory, compared with those receiving a normal choline regimen. Notably, findings published in July 2019 from a group in China found benefits of lifelong choline supplementation in male mice with AD-like symptoms. “Our results nicely replicate findings by this group in females,” Velazquez says. Intriguingly, the beneficial effects of lifelong choline supplementation reduce the activation of microglia. Microglia are specialized cells that rid the brain of deleterious debris. Although they naturally occur to keep the brain healthy, if they are overactivated, brain inflammation and neuronal death, common symptoms of AD, will occur. The observed reductions in disease-associated microglia, which are present in various neurodegenerative diseases, offer exciting new avenues of research and suggest ways of treating a broad range of disorders, including traumatic brain injuries, multiple sclerosis and Parkinson’s disease. The findings appear in the current issue of the journal Aging Cell. Supplementing the Brain with Additional Choline Choline acts to protect the brain from Alzheimer’s disease in at least two ways, both of which are explored in the new study. First, choline blocks the production of amyloid-beta plaques. Amyloid-beta plaques are the hallmark pathology observed in Alzheimer’s disease. Secondly, choline supplementation reduces the activation of microglia. Over-activation of microglia causes brain inflammation and can eventually lead to neuronal death, thereby compromising cognitive function. Choline supplementation reduces the activation of microglia, offering further protection from the ravages of AD. Mechanistically, the reductions in microglia activation are driven by alteration of two key receptors, the alpha7 nicotinic acetylcholine and Sigma-1 receptor. A new report this year found that choline can act as an agonist for Sigma-1 receptors. These results confirm that lifelong choline supplementation can alter the expression of the Sigma-1 receptor, which thereby attenuates microglia activation. (An agonist is a substance that activates a given receptor.) The Devastating Decline In the scientific community, it is well understood that Alzheimer’s disease causes harm to the brain long before clinical symptoms are made evident. And once these symptoms are identified, it is too late – the disease has become irreversible. In addition to causing disorientation and memory loss, the disease causes loss of motor control in those who are afflicted. Approximately 6 million individuals are living with AD in the U.S. currently, and the disease is projected to afflict 14 million Americans in the next four decades. Economically, the costs associated with managing Alzheimer’s are expected to exceed $20 trillion in the same time span. To develop more effective treatments, we first need to understand the disease itself, which is one of the tallest orders facing modern medicine today. Women are at a particular increased risk of developing Alzheimer’s disease. This study shows that the simple addition of choline in the diet throughout life may reduce AD pathology in those most affected by the disease. Additionally, these results have implications for other neurodegenerative afflictions where activated microglia are rampant says Velazquez. Guidelines for Dietary Choline Prior research concerning Alzheimer’s has indicated that there is no one factor at play. Rather, a multitude of factors that are believed to contribute to the development of the disease, including genetics, age and lifestyle. Additionally, studies suggest that diet can have a significant effect in increasing or lowering the risk of cognitive decline. A recent report suggested that plant-based diets may be determinantal due to the lack of important nutrients, including choline. Another recent report found that the increase in cases of dementia in the United Kingdom may be associated with a lack of recommendations for choline in the diet throughout life. In fact, as of August 2019, AD and other forms of dementia are now the leading cause of death in England and Wales. The current established adequate intake level of choline for adult women (>19yrs of age) is 425mg/day, and 550mg/day for adult men. A converging line of evidence indicates that even the current recommended daily intake (RDI) may not be optimal for a proper aging process, especially in women. This is relevant, given the higher incidence of AD seen in women. This suggests that additional choline in diet may be beneficial in preventing neuropathological changes associated with the aging brain. The tolerable upper limit (TUL) of choline unlikely to cause side effects for adult females and males (>19yrs of age) is 3500mg/day, which is 8.24 times higher than the 425mg/day recommendation for females and 6.36 times higher than the 550mg/day recommendation for males. “Our choline supplemented diet regimen was only 4.5 times the RDI, which is well below the TUL and makes this a safe strategy”, Velazquez says. Choline can be found in various foods. According to the United States Department of Agriculture (USDA), high levels of choline are found in chicken liver (3oz; 247mg), eggs (1 large egg with yolk;147mg), beef grass-fed steak (3oz; 55mg), wheat germ (1oz toast; 51mg), milk (8oz; 38mg), and Brussel sprouts (1/2 cup; 32mg). Additionally, vitamin supplements containing choline, for example choline bitartrate and choline chloride, are widely available at affordable costs. The vitamin supplements containing choline are particularly relevant for those who are on plant-based diets. Effects of Choline All plant and animal cells require choline to maintain their structural integrity. It has long been recognized that choline is particularly important for brain function. The human body uses choline to produce acetylcholine, a neurotransmitter responsible for functioning memory, muscle control and mood. Choline also is used to build cell membranes and plays a vital role in regulating gene expression. Additionally, a new report in Jan 2019 found that choline acts as an agonist for Sigma-1 receptors, which are implicated in AD pathogenesis. In this study, researchers used a water maze to determine whether the mice with AD-like symptoms that received lifelong supplemental choline exhibited improvements in spatial memory. It was found that this was indeed the case, and subsequent examination of mouse tissue extracted from the hippocampus, a brain region known to play a central role in memory formation, confirmed changes in toxic amyloid-beta and reductions in microglia activation, which reduces brain inflammation. Due to alterations of key microglia receptors induced by choline, the improvements in behavior may be attributed to reduced microglia activation. “We found that lifelong choline supplementation altered the alpha7 nicotinic acetylcholine and Sigma-1 receptor, which may have resulted in the reduction of diseased associated activated microglia,” Velazquez said. These receptors regulate CNS immune response and their dysregulation contributes to AD pathogenesis. The study’s significance establishes beneficial effects of nutrient supplementation in females throughout life. “Our work nicely complements recent work showing benefits in male AD-mice on a lifelong choline supplementation regimen.” “No one has shown lifelong benefits of choline supplementation in female AD-mice.” “That’s what is novel about our work.” Choline is an attractive candidate for prevention of AD as it is considered a very safe alternative, compared with many pharmaceuticals. “At 4.5 times the RDI (recommended daily intake), we are well under the tolerable upper limit, making this a safe preventive therapeutic strategy.” Although the results improve the understanding of the disease, the authors suggest that clinical trials will be necessary to confirm whether choline can be used as a viable treatment in the future. To read the original article click here.

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