Choline and Inositol - two words you probably haven't heard before. In terms of supplements, however, these are important B-group nutritional supplements, which are actually vitamins. These substances are very similar to vitamins and support liver function and lipid metabolism, i.e. fat metabolism. Choline is a water-soluble vitamin. It is found in lecithin, which is common in many plant and animal tissues. Choline is a precursor to the neurotransmitter (i.e. transmitter) acetylcholine, which is involved in many memory and muscle functions.
Choline is popular for its fat-metabolizing effect, thus it helps in weight loss. It is a micronutrient that is needed in the diet of a nursing mother, for the proper growth of the baby. It can be found in meat and eggs, or in cement beans and peanuts.
Inositol is an important building block of phospholipids and other biomolecules in the body. It is also known as vitamin B8, although it is not actually a vitamin. It is found in highest concentrations in the brain, where it enables the binding of neurotransmitters. The human body can produce several grams of it daily in the kidneys (through a two-phase process). Studies have shown that high doses of inositol can reduce some symptoms of obsessive-compulsive disorder and other mental disorders. It is sometimes added to hard drugs sold on the street to dilute them, as it has a similar colour and chemical properties. Interestingly, it was also used in the filming of the film Cocaine (2001).
The combination of these two substances (choline and inositol) greatly helps to maintain the normal functioning of the liver. They break down homocysteine and contribute to better fat metabolism. They have a positive effect on quality and good sleep. They contribute to proper lipid metabolism. They increase appetite, alleviate lack of appetite and stomach problems.
Vegetarians and vegans in particular should take care to eat the right choline. Inositol should be avoided by athletes who drink more than 2.5 litres of fluids a day - because choline is excreted in the urine. The enemy of inositol is caffeine - especially coffee and green tea lovers should supplement it. The only sign of choline deficiency is an enlarged liver. Even heavy alcoholics are chronically deficient in it. If children grow up too fast, they can develop nephritis - blood pressure and cholesterol levels rise. This is also a result of choline deficiency. High blood pressure can sometimes be lowered by a high-protein diet - probably because the body makes choline by such intake from the amino acid methionine.
Choline is found in Brussels sprouts, eggs, liver, beef, salmon and broccoli. Inositol is found in fruit, especially citrus fruits, cereals, nuts and beans. A combination of choline bitartrate and inositol in a 1:1 ratio is ideal for the proper functioning of our body and can also be taken as a dietary supplement.
