Healthy body with vitamin B4. Vitamin B4 (choline) - a description of its benefits, as well as a list of food products in which it is contained

Many experts still cannot form a consensus on whether it is possible to consider vitamin B4 complete vitamin. Some prefer to call it a vitamin-like substance, a kind of precursor to acetylcholine. Despite the fact that choline has been known to scientists since the 19th century, its importance for the human body was proven only in 1930. As for its role, the debate on this issue has not yet been completed, as have numerous studies regarding the importance of vitamin B4 .

Beneficial properties of vitamin B4

The significant benefit of vitamin B4 lies in the fact that it is one of the main elements that regulate metabolism in the human body, has a positive effect on intestinal function and becomes the main substance necessary for the transmission of nerve impulses. Many scientists note its importance for normal operation memory and intelligence, and also mention the possibility of slowing down the inevitable aging process that takes place in brain cells and other organs of the human body.

The role of choline in the normal functioning of the liver is very important, because his important functions are the normalization of the removal of fats from the human body, as well as responsibility for the regeneration process taking place in cells. A sufficient amount of vitamin B4 in the body can naturally protect against atherosclerosis, heart attack and stroke. Also, a choline-containing diet can be an excellent prevention against Alzheimer's disease or memory loss.

Scientists have proven that consuming foods containing vitamin B4 or synthetic multivitamins, which contain choline in certain quantities, can significantly improve brain function in old age; there is also an improvement in memory in children school age who took choline.

What foods contain vitamin B4?

It is known that greatest number Choline is found in foods of animal origin. But herbal products can also saturate the human body with vitamin B4. This is, for example, unrefined vegetable oil, peanuts and bran. One of the champions among such sources is yeast; a lot of choline can also be found in spinach, cabbage, carrots and tomatoes.

Particular attention should be paid to the full intake of vitamin B4 for vegetarians who prefer to get it from synthetic medications. Doctors note that unsystematic use of lecithin (a synthesized choline substitute recommended by pharmacists) can lead to an imbalance of B vitamins and various negative consequences. There are two options: either avoid synthetics altogether, which would be optimal, or approach consumption measuredly and thoughtfully.

The question of the importance of choline was greatly influenced by the fact that B4 is able to be synthesized by the human body and does not particularly need to obtain it from food. In addition, the ability to assimilate it is one of the most various products nutrition allows (in the absence of diseases and disorders of the body) to receive B4 in quantities sufficient for the body. For the same reason, there are no clearly developed recommendations regarding the daily intake of choline for the body.

Lack of vitamin B4

The shortage of this useful substance can manifest itself both in impaired memory functions and lead to a complete breakdown of the psyche, characteristic of an aging body. In this case, a constant slowdown of everything occurs in the human body. metabolic processes, fatigue, apathy, and sometimes depression appear.

Also, a lack of vitamin B4 can provoke a significant increase in blood pressure, problems with fat absorption, as well as arrhythmia, indigestion and tinnitus.

Vitamin B4 overdose

Cases of choline overdose in medicine have not yet been described, however, it is known that exceeding the norm of B vitamins in the body can provoke the appearance of unpleasant odor from the mouth, diarrhea, and constipation. It is also a known fact that you can overdose on foods natural origin almost impossible. All cases of overdose of B vitamins were recorded as a result of taking synthetic drugs or medications containing a certain vitamin. Therefore, we advise you to abandon synthetics and give preference natural products, fresh vegetables and fruits.

Vitamin B4 is conventionally considered choline. It would be more correct to call it a vitamin-like substance.

Choline was excluded from the list of vitamins for the reason that healthy body produces it himself.

Therefore, it is rare to find a person with a choline deficiency.

Like other B vitamins, Choline is water soluble. Other distinctive feature this group - Active participation in cellular metabolism.

The role of vitamin B4 in the body

Choline is involved in the emulsification (grinding) of fats; it is part of lecithin and other phospholipids that transport fats and nourish the nervous system. Vitamin B4 regulates insulin levels, helps restore liver cells and prevents the development of gallstones.

Let us summarize the main functions of vitamin B4 in the body, and below we will tell you more about them:

Protecting liver health, accelerating its metabolic processes.
Improved brain function and condition nervous system.
Level reduction bad cholesterol, fight against atherosclerosis.

Without choline, the liver cannot convert fats. The liver is the body’s biochemical laboratory; various lipids are supplied to it from the blood for processing.

And if lipid metabolism is disturbed, then the fats that enter the liver are retained there. Fatty liver occurs, and then cirrhosis.

At the same time, other organs suffer from hunger, those that were intended to build and restore lipids “stuck” in the liver. The central nervous system is especially affected. This is expressed through asthenia and depression.

Choline is needed by the nervous system for the formation of acetylcholine, a neurotransmitter (conductor) for:

neuromuscular impulse transmission (transmits excitation from nerves to muscles and is responsible for the strength of contractile activity),
the parasympathetic (nourishing, restorative) part of the autonomic nervous system, which regulates the involuntary functioning of organs (breathing, heartbeat, gland secretion).

Choline lowers cholesterol levels. Cholesterol-fighting substances usually block it in the gastrointestinal tract. Choline acts differently - as an emulsifier.

Cholesterol emulsion consists of tiny particles that can no longer attach to platelets and artery walls. These cholesterol particles lack the stickiness to create clots that contribute to the development of atherosclerosis.

For adults, the daily dose of choline is 400-600 mg, maximum for adults – 3500 mg.

Pure choline and phosphatidylcholine containing it are taken 3 times a day, 500 mg. It is best to take vitamin B4 in the form of lecithin capsules: 2 pieces of 1200 mg twice a day. Or in granular form: 1200 mg contained in 19 granules.

For better absorption Choline is taken with meals.

Signs of Vitamin B4 Deficiency

Symptoms of choline deficiency:

A sharp increase in body weight and its retention.
Poor memory, especially short-term.
High cholesterol levels.
Breast milk production is impaired in breastfeeding women.

Consequences of lack

With choline deficiency, obesity will primarily affect the liver. The changes will be devastating unless you change your diet and add choline to it. A lack of vitamin B4 can cause diseases of the nervous system.

Causes

Choline deficiency can also occur when there is too little protein in the diet. Vitamin B4 is also easily destroyed by alcohol and antibiotics.

Indications for use

Vitamin B4 is prescribed to restore liver cells in diseases of the liver and gall bladder.

Choline helps cure endometriosis, which is the cause of infertility in women. It is used after chemotherapy and for severe heartburn.

Choline is indicated for those who want to improve their memory or for upcoming mental stress. It reduces the symptoms of Parkenson's disease.

Video: "How to protect your liver?"

Sources

Many foods contain choline; it is difficult to find foods that do not contain it. This is both animal and plant food. Mainly protein products, which contain methionine, needed by the body for the production of choline.

Vitamin B4 is found in egg yolk, liver, kidneys, meat, fish, cottage cheese, and cheese. IN plant foods contained in legumes, oatmeal, cabbage, tomatoes, carrots, spinach, bran.

Medicinal herbs also contain choline. These are elderberry, nettle, hawthorn, coltsfoot, plantain, dandelion, chicory, yarrow.

Video: "Choline and its effect on the body"

Vitamin-mineral complexes containing vitamin B4

If your diet does not allow you to consume daily dose choline, you can purchase it in supplement form. The simplest and most common way is to take lecithin. It is considered an excellent source of B4.

When ingested, lecithin breaks down into several components, one of which is choline.

To improve memory and stimulation cerebral circulation there is an encapsulated complex "Memory Forte". He also fights age-related changes, supporting brain performance.

For weight loss and figure correction created "Citrimax Plus" in tablets. It not only helps you lose weight, as stated in the instructions, but also helps you lose fat in problem areas.

Reduce appetite called for tablets "Diet 45 Plus". This drug is designed to maintain normal weight in women during menopause.

Interaction of vitamin B4 with other substances

B vitamins are often combined into one vitamin complex. The reason for this is similar conditions for good absorption and relationships in metabolic processes.

For example, low intakes of vitamins B9 (folic acid) and B12 may result in choline deficiency. A deficiency of choline creates a lack of carnitine (B11), which is involved in the utilization of fats and is necessary for muscle function.

Signs of choline overdose and how to deal with them

Excessive doses of choline can cause increased sweating, increased secretion salivary glands, decreased blood pressure, nausea and vomiting, and intestinal disorders.

If you consume about 10 g per day, cardiac problems will occur, and a fishy odor may begin to emanate from the body.

If these symptoms occur, you should immediately stop taking medications that include choline and temporarily reduce the amount of foods containing it in your diet.

Need to remember

Choline must be consumed to avoid liver, nervous and cardiovascular systems.

In order not to lack vitamin B4, it is enough to properly structure your diet. Food from which the body can obtain choline may have an animal and vegetable origin. The most common foods contain choline.

To improve brain function, you can use lecithin, from which the body receives choline, or choose a vitamin-mineral complex, there are a great many of them. The composition of tablets or capsules depends on the problems in the body that they are designed to cope with.

Exceeding the dose of choline will cause unpleasant changes in the body; they pose the greatest danger to the heart.

Daily consumption of a daily dose of choline improves memory even in very advanced cases.

Nutritionist, Endocrinologist, Diabetologist

Consults patients on issues overweight, provides individual support to the patient on nutrition issues, creates individual diets for weight loss, taking into account taste preferences patient.

Minimum daily norm of this B vitamin - 500-1000 mg. The amount depends greatly on consumption and health status, as well as the presence of stress and mental load. The maximum permissible daily amount for children is 2000 mg, and for adults - 3500 mg.

Vitamin deficiency can occur due to various reasons. For example, if a person is exposed to stress, the body uses trimethylethanolamine in double the amount. In this case, the body can try to replenish the B4 content by using other substances, but this can cause serious harm to health.

Symptoms of deficiency include:

sleep problems,
irritability, nervous breakdowns,
noise in ears,
memory problems,
headache,
arrhythmia,
sudden weight gain,
deterioration of concentration and coordination,
increased cholesterol.

If the body does not receive choline for long term, then it is possible to develop hypertension, atherosclerosis, gastritis, problems with growth, liver function and genital organs.

Although a lack of vitamin B4 is dangerous, you should not bring the body to a state of hypervitaminosis. This will threaten you with fishy breath, loss of appetite, increased blood pressure and problems with the gastrointestinal tract. To solve these issues, it is enough to reduce the consumption of foods rich in choline.

Features of interaction

In some cases, other substances can enhance the effect of vitamin B4 or, on the contrary, it improves their functioning.

If present along with choline pantothenic acid, then B4 is synthesized into acetylcholine. We have already written about this in more detail earlier.
Combined use with B8 helps improve liver metabolism and reduce plaque buildup in blood vessels.
You can enhance the work of nutrients by adding cobalamin and folic acid to trimethylethanolamine.
Choline helps neutralize the harm from niacin.

The combination of vitamin C is undesirable oral contraceptives. They destroy up to 50% of the beneficial substance. Antibiotics also have a harmful effect, alcohol solutions and steroids. They reduce the benefits of choline by almost half.

Pharmaceuticals

If it is not possible to restore the health of the body by establishing a nutritional system, then people often resort to the use of drugs.

For example, Vitrum Beauty tablets contain almost all representatives of group B, including B4. The instructions for use indicate dosages for adults - two tablets per day, after meals. The complex is prohibited for children.

Maximum effect can be achieved by increasing the dose to three tablets, but prior consultation with your doctor is necessary.

One of the options for vitamin b4 in ampoules is called Choline chloride. This is a 20% solution, which must be used in a teaspoon (the volume should not exceed 5 ml) up to five times a day. The course lasts two or three weeks.

A one percent solution can be administered intravenously through droppers. The price starts from 60 rubles.

The Duovit Memo vitamin complex contains choline, as well as lecithin, which is important for the functioning of B4. Duovit is useful for high mental load, nutritional problems, constant stress, and is also a means of combating the lack of B vitamins. Take three tablets per day with food.

Gleacer - ampoules containing choline alfoscerate. It is prescribed as a nootropic and is also an anticholinergic stimulant. Gleatsir renders beneficial influence on the passage of blood and metabolism of the central nervous system. Can lead to regression neurological pathologies, improve the reactions of people with brain diseases such as encephalopathy.

Has a number side effects on the gastrointestinal tract, general state And skin, therefore you cannot prescribe Gleatser for yourself. The same goes for anyone else medication- You should always first consult with a knowledgeable doctor.

The price of choline alfoscerate is from 250 rubles.

If you have something to say on this topic, feel free to write in the comments! Don't forget to share the article with your friends and subscribe to blog updates.

Stay strong!

Artem and Elena Vasyukovich

Choline is a vitamin-like nutrient that is important for normal function liver, brain, nervous system function, muscles, maintaining energy levels and healthy metabolism.

Vitamin B4, unlike other B vitamins, is not large quantities can be produced by the human body. That is why some classifications tend to classify it as a vitamin-like substance. However, the vital need for choline experienced by humans is the reason why it is still positioned as a vitamin. Vitamin B4 starts many processes and performs functions necessary for the full functioning of the human body.

Choline is present as phosphatidicholine, a compound that makes up structural component fat, and therefore can be found in various types foods that naturally contain certain fats. He plays a role in several important processes in the body, which occur hundreds of times every day.

What is vitamin B4 (choline) needed for the human body?

Heat-stable alcohol, also known as choline, vitamin B4 and trimethylethanolamine, is an extremely important element in the human body. The most commonly used term choline is derived from the English name for bile and owes this to the fact that it was first synthesized from there. Some biochemical schools tend to call choline a vitamin-like water-soluble substance, even recognizing its undeniable influence on protein and lipid metabolism. It has been reliably established that a lack of choline in the body leads to excess weight.

Vitamin B4, being integral part lecithin, vital important element in the functioning and functioning of cells, participates in the construction of the main structural element cells, and therefore tissues of the whole organism.

Crystal-like substance, colorless, easily soluble in water. It plays a huge role in many processes occurring in the human body:

In the nervous system, it is one of the builders of the protective shell; its presence allows you to preserve the myelin layer and protect nerve cells from destruction;
Being a precursor of acetylcholine (a transmitter of nerve impulses), it helps prevent possible destruction of nerve cells;
Choline is essential for alcohol intoxication, food poisoning, pathogenic viruses and drug addiction, because it has hepatoprotective properties and is able to accelerate and optimize the recovery of liver cells;
By improving liver function, it reduces the likelihood of stones appearing in gallbladder and prevents their formation;
By reducing the level of fatty acids in the blood, trimethylethanolamine also reduces cholesterol levels, thereby preventing the formation of cholesterol plaques;
Vitamin B4 is directly involved in the synthesis of methionine, a substance that can remove excess homocysteine, causing pathology of cardio-vascular system;
By promoting the synthesis of methionine, choline strengthens the heart muscle and optimizes its activity;
By participating in carbohydrate metabolism, vitamin B4 normalizes the membranes of cells that produce insulin (in type 1 diabetes, it can reduce the need for insulin, in type 2, it reduces its excess);
Can't do without choline reproductive function: biosynthesis of prostaglandins and sperm motility are impossible without its participation, and in old age it prevents prostate diseases.

One of the main functions of the useful crystalline substance is the enzymatic breakdown of fats. This helps normalize lipid metabolism and indirectly affects many processes in the body. Normal condition fat metabolism helps prevent various diseases. Clinical researches showed that the use of choline by pregnant women leads to potentiation of the mental activity of the newborn child. This made it possible to prove that choline is an essential building material for the human brain.

The average daily intake of choline for an adult is 500 mg, and part required quantity the body is capable of producing itself.

For pregnant women, the consumption rate is 450-550 mg;

For women breastfeeding – 550 mg.

For childhood it depends on the number of years and the need for the substance looks like in the following way:

from 0 to 7 months – 50-70 mg;
from 1 year to 3 years – 70-90 mg;
from 3 to 7 years – 100-200 mg;
from 7 to 18 years – 200-500 mg.

Its need depends on age and gender:

For girls over 14 years old – 425-550 mg;

For boys over 14 years old – 550 mg;

For adolescents from 8 to 13 years old – 250-375 mg.

Conducted studies have proven that the opinion about thermostable alcohol, the name of which comes from English name It is erroneous to regard bile as a secondary substance. This is one of the main vitamins that the human body needs.

Vitamin B4 deficiency and its consequences

Choline deficiency is caused either by not getting enough of it from food, or insufficient quantity two components that help its absorption. These are folic acid and cyanocobalamin. However, there are other factors that can affect the decline in living standards. important vitamin. These factors include:

Vitamin B4 deficiency leads to a variety of negative consequences. A person experiences:

Insomnia;

Headache;

Dizziness;

Noise in ears;

Muscle pain;

Loss of concentration;

Memory problems.

Personal changes are noted in the form of unjustified fears, frequent and unexpected nervous breakdowns.

A lack of choline provokes a sharp increase in weight, impaired coordination of movements and even cardiac arrhythmia. There is a weakening immune system, which leads to the occurrence of various diseases.

Vitamin B4 overdose

Choline is considered safe nutrient and rarely causes negative side effects. However, like any substance, in excess amounts choline can cause harm. to the human body. Excess vitamin B4 can lead to the development negative symptoms and call undesirable consequences. In large quantities it can become toxic.

Constant nausea, the specific smell of fish that accompanies the patient, high blood pressure, excessive salivation and hypersweating allow us to diagnose an excess of the optimal level of vitamin B4 in the body.

Sometimes general symptoms are accompanied by disturbances in work digestive system(diarrhea and flatulence, loss of intestinal functionality), may be even more rare allergic reactions V various forms manifestations.

What products contain

To replenish the level of vitamin B4, if its deficiency is not very serious, it is enough to eat foods that can compensate for the missing amount. Choline-rich foods include:

Meat;
Seafood;
Fish;
Liver;
Eggs (yolks).

Vegetables and fruits contain much less of this vitamin. If you consume them in parallel with foods containing folic acid and vitamin B12, you can significantly increase the percentage of choline absorption, and if you cook choline-containing foods for a short time, you can avoid the loss of the substance that is observed during prolonged heat treatment.

If you are deficient in vitamin B4, nutritionists recommend eating dried herbs and seasonings, because they contain more of it than fresh herbs. The same goes for unrefined grains, which are much healthier in this regard than refined grains.

Peas, soy, beef, egg yolk, chicken eggs, pork and beef liver, quail eggs- here are the products that you can rely on when compiling diet menu. Vegetarians, due to the low choline content in plant foods, will find it difficult to replenish its deficiency in a short time.

Choline for children

An infant receives Vitamin B4 through mother's milk. In more late age, given the small daily dose required for child's body, its deficiency can be easily compensated by including in the menu those products that contain required dose vitamin A.

If your baby's food contains eggs, liver, sour cream or cream, sunflower oil, nuts, you don’t have to worry about developing a deficiency. The children's diet can be replenished and vitamin supplements, which are used with the knowledge and approval of the physician. Receiving vitamin complexes, the child simultaneously uses ascorbic acid, Omega-3 fats and other B vitamins included in their composition. On a positive note It is also possible to accurately determine the amount of vitamin B4.

Choline preparations

Choline preparations for adults are available in the form of capsules and tablets, vitamins in complexes, powder for oral administration and solution for intravenous injections. To calculate the dosage, the optimal form of administration and related medicines It is better to contact your doctor, who will consider the advisability of prescribing.

More high levels Choline is prescribed to enhance brain function and memory retention. In some cases, choline from food may simply not be absorbed by the body, which can be one of the main causes of deficiency of this vitamin. This often occurs in people with liver disease because choline is partially produced in the liver. This situation also requires taking choline medications or supplements.

When shopping for choline supplements, it's best to choose ones that are made from foods that contain it. large quantities. Such supplements are more “friendly” to the human body and will be better absorbed. While synthetic drugs only partially.

This is due to the fact that choline is converted into the acetylcholine molecule in the body. Various types Cholines are also distinguished by their ability to cross the blood-brain barrier once ingested.

Choline and soy lecithin

It is also worth noting that choline can be found in soy products, especially in soy lecithin. Choline is a key component of lecithin (phosphatidylcholine), which is a fat-like substance found in our cells.

Soy lecithin contains choline and other molecules including fatty acid, glycerol and phospholipids. It was originally extracted from egg yolks, but today it is obtained from cotton seeds. marine sources, milk, sunflower or, most often, soybeans. Lecithin itself plays important role in the body, including helping to maintain cell membranes, transmit nerve impulses.

Soy lecithin is added to many foods during processing because it helps bind foods and acts as an emulsifier, maintaining their texture and making them more shelf stable. Although soy lecithin is considered safe, it can at times lead to negative reactions, including nausea, bloating, constipation, skin rashes, abdominal pain and other digestive problems.

Some studies suggest that soy lecithin may be even more dangerous and may cause long-term Negative consequences, including impaired reflexes, pain, slow metabolism, and nerve dysfunction. The debate about soy lecithin is still ongoing. Therefore, you should not take risks with its use in order to compensate for the lack of choline.

When it comes to getting choline from soy products, it's best to consume fermented ones. soy products, such as miso, natto and others, and in in moderation, and avoid unfermented soy. It is especially important to take into account that most soybeans on the market are genetically modified. Besides it, there are quite a lot of other products from which you can get vitamin B4 with health benefits and without any risk.

Vitamin B4 (choline) – vitamin healthy liver and good memory. It plays an extremely important role in the normal functioning of the human body.

Description of vitamin B4 (choline):
Choline is a vitamin-like compound, in the form of a base that is colorless crystals that are highly soluble in water. Choline is commonly called vitamin B4. This substance was first obtained from bile at the beginning of the 20th century, at which time experiments began and the study of the effect of choline on the body began. It was thanks to research that humanity learned about vital necessity vitamin B4 for humans.
Choline plays a very important role for the body, participating in many biochemical processes. Maybe in sufficient quantity synthesized in the body and also comes from food. In addition, there are choline medications that are prescribed by doctors for certain diseases and deficiency of this vitamin.

Why does the body need vitamin B4 (choline):

Choline is extremely important for normal mental activity, intelligence development, memory improvement and concentration. This vitamin is necessary for the formation and normal functioning brain cells.
Is important substance For proper operation nervous system, helps cope with stress and depression. Part of choline in the body goes on the production of acetylcholine, which is responsible for the transmission of nerve impulses.
Vitamin B4 protects cell membranes from damage.
Strengthens the heart muscle, helps normalize heart rate.
Participates in the transportation, processing and metabolism of fats. Normalizes cholesterol levels, thereby reducing the risk of cholesterol plaques.
Choline is extremely important for the liver. Accelerates the recovery of its cells after toxic effects medications, alcohol and other harmful substances. Protects the liver from obesity.
Improves the functions of the pancreas and gall bladder. Hinders development cholelithiasis, reduces the risk of diabetes.
Choline helps others to be absorbed in the body, such as, and.
Vitamin B4 has important for the development of the child's body. While still in the womb, the baby needs this substance. That is why, along with folic acid Doctors often prescribe choline to pregnant women. Formation intellectual abilities, the full development of the nervous system and brain is far from full list functions of choline in the baby’s body.
An adequate supply of vitamin B4 helps protect the unborn child from many diseases both in the womb and after birth throughout life.
Choline is important for the male reproductive system. This vitamin enhances sperm motility and helps protect prostate gland from inflammation.
Many scientists suggest that vitamin B4 can slow down the aging process in the body.

Daily requirement for vitamin B4 (choline):
The required amount of vitamin B4 (choline) depends on age, gender, health status and lifestyle. For an adult daily requirement in choline is about 500 mg. With increased mental and physical activity, as well as with frequent stressful situations, during pregnancy and breastfeeding, the need for vitamin B4 increases significantly.

What foods contain vitamin B4 (choline):
As mentioned above, the human body is capable of independently synthesizing vitamin B4, but often this amount is not enough to cover the need for this vitamin and it is necessary to obtain it from the outside.
Sources of choline (vitamin B4) are regular products, such as (yolks), cheese, cottage cheese, sea fish( and ), meat, (including), nuts ( , etc.). Choline is also found in soybeans and other foods.
At heat treatment products, the amount of vitamin B4 decreases.

Lack of vitamin B4 (choline) in the body:
A lack of choline in the body can manifest itself increased irritability, fatigue, decrease mental abilities, forgetfulness and other symptoms. Chronic deficiency vitamin B4 may lead to serious illnesses digestive, nervous and cardiovascular systems, as well as to the development mental disorders, sexual dysfunctions and other unpleasant consequences.

Excess vitamin B4 (choline) in the body:
An excess of choline occurs when uncontrolled long-term use medications containing this vitamin and may be manifested by nausea, low blood pressure, intestinal upset and other symptoms.

TAKE CARE OF YOURSELF, EAT RIGHT AND BE HEALTHY!