Why is there so much confusion about the choline supplements?
A major source of confusion for those seeking to learn more about choline is the fact that many supplement companies are claiming their products contain high levels of choline, when in fact they do not.
These companies use their choline content as an excuse to claim that their products are the best source of the nutrient for people who are already deficient in choline.
The problem is that choline supplementation is not a dietary requirement for any major health care facility, including hospitals, schools, nursing homes, and prisons.
The only way to get enough choline to help you live longer is to eat a diet rich in fruits, vegetables, whole grains, legumes, nuts, and seeds, which are high in cholinesterase inhibitors (such as flaxseed and hempseed).
There is no need to worry about the nutrient in the supplements because these nutrients are naturally present in a variety of foods and foods are the only ones that can make the difference between needing more and not needing it.
In fact, there are so many choline sources that even a cursory look at the nutritional information on the label can show you that the nutrient is present in many different forms.
For example, choline can be found in many nuts, seeds, nuts and beans, but only in a very small amount.
Many people who want to get choline for cardiovascular health also want to supplement with a combination of fruits, leguminous vegetables, and nuts, which also contain high amounts of choline.
For those who need to get more choline from fruits and vegetables, there is one major source that is a good choice for them: green leafy vegetables, such as spinach, kale, and Brussels sprouts.
Green leafy veggies are high-quality vegetables with high levels and are especially good sources of vitamin B12 and vitamin D3.
In addition, they are very low in saturated fat and cholesterol, and are also rich in the minerals iron and zinc.
The best source for high-dose choline (as opposed to supplements) is whole grains and legumes.
Legumes are rich in folate, magnesium, calcium, potassium, and zinc, and they are also low in sodium, which helps to keep the blood pressure in check.
Whole grains and beans are also a great source of fiber, protein, and vitamins B6 and B12.
If you have heart disease, you can also get some supplemental choline by eating red meat, which is rich in cholecalciferol, a vitamin that helps to lower cholesterol levels.
You can also supplement with other antioxidants, such a vitamin C, that helps protect the brain and muscles from damage from free radicals.
Most importantly, the best way to increase your intake of cholinergic vitamins is by eating a variety and incorporating a variety to your diet.
If your goal is to maximize the benefits of your supplement, consider taking a combination that contains more cholin than you need.
For instance, if you are trying to reduce the amount of cholesterols in your diet, you should supplement with more of the vitamin E-rich beta-carotene than the beta-hydroxy acids in your choline supplement.
If the beta carotene is not enough, you may want to increase the amounts of beta-glycerol, which has the same beneficial effect as choline on blood pressure and cardiovascular health.
For more information on choline nutrition and choline products, visit our Choline FAQ page.
This article was written by Melissa Kohn.