We all know that vitamins are important for our health, but do you know which are the most important? If you’re like most people, you probably don’t even know what vitamin B4 is. Don’t worry, we’re here to help. Vitamin B4 is a water-soluble vitamin that plays an essential role in many processes in our body. Keep reading to learn more about this little-known nutrient and why you need to incorporate it into your diet.
Vitamin B4 or choline: Quèsaco?
Vitamin B4, also known as choline, is an essential nutrient that plays a variety of important roles in the body. It is a precursor to the neurotransmitter acetylcholine, which is involved in memory and cognition. Choline is necessary for the structure and function of cell membranes. As its mission is to manage lipid metabolism and plays a role in the development of the nervous system.
While choline can be obtained from dietary sources, it is also synthesized in the liver. However, with advancing age, the liver’s ability to synthesize choline decreases, making it important for older people to include choline-rich foods in their diet or take a supplement. Due to its many functions, vitamin B4 is being put in the limelight today for its various important functions in maintaining iron health.
Why is vitamin B4 not as well known as its B group vitamin counterparts?
While all B-complex vitamins are important to human health, some are better known than others. For example, vitamin B12 is essential for metabolism and energy production. While vitamin B6 helps regulate hormone levels. Vitamin B4, however, is often overlooked despite its many benefits. Choline is involved in a wide range of bodily processes, including liver function, nervous system development, and fat metabolism. It can also help prevent memory decline and muscle weakness.
Let’s find out the recommended daily intake of choline (vitamin B4).
- The recommended daily allowance (RDA) for choline is:
425 mg/day for adults and the RDA increases to 550 mg/day during pregnancy and lactation.
- For children, the choline RDA depends on age:
– 125 mg/day for children from 1 to 3 years old,
– 150 mg/day for children 4 to 8 years old,
– 200 mg/day for children 9 to 13 years old
– 250 mg/day for children aged 14 to 18.
- Adults over the age of 70 have an RDA of 550 mg/day.
Where is vitamin B4 found?
- The egg yolk.
- Chicken breast.
- The salmon.
- Legumes and nuts.
- Whole milk.
- Vegetables: broccoli, Brussels sprouts.
- Beef liver.
- The peanuts
Most people consume adequate amounts of choline through their diet; however, certain groups of people may be at risk of deficiency. These include pregnant women, vegetarians, and people with certain genetic disorders.
What happens in case of vitamin B4 deficiency?
One of the most common symptoms of choline deficiency is fatigue. Indeed, choline is involved in energy metabolism. Without sufficient choline, cells cannot produce the ATP necessary for them to function properly. Choline deficiency can also lead to muscle weakness and cramps, as well as memory problems and cognitive difficulties.
In severe cases, choline deficiency can even lead to organ damage. Fortunately, choline deficiencies are relatively rare in developed countries where diets are generally nutritionally adequate. However, certain populations, such as pregnant women and the elderly, may be at greater risk for choline deficiency due to their increased needs. A dietary supplement rich in choline or taking a daily multivitamin can help prevent this risk.
Choline supplements are often safe; however, overconsumption can lead to gastrointestinal upset and fishy body odor. The best way to ensure adequate choline intake is to follow a varied diet that includes foods rich in this nutrient.
