Cell structure is essential for a process called cell signaling. This is the communication between one cell and another, and it’s integral to our function. Our body needs to coordinate all of its actions. Just like our arms and legs need to move in coordination to prevent clumsy outcomes, our body can’t afford to be clumsy and uncoordinated on the inside. Our organs need to talk one another and our body needs to act in sync. Choline has a communications major inside our body.

As well as cell signaling, choline is also needed for the synthesis of the neurotransmitter, acetylcholine. If we notice the last part of the word, acetyl-choline, without this B vitamin, this neurotransmitter is incomplete. Acetylcholine is needed to send messages from one part of our body to another. It tells our brain what’s going on in the rest of our body, both consciously and unconsciously. Consciously, through the things we can feel, like an itch on our skin and where to scratch it, and unconsciously, like the beating of our heart. Acetylcholine is also involved in cognitive function, like our memory and concentration.

Choline also helps with the transport and metabolism of fat in our body. To use fat for energy, it needs to be in the right place, at the right time and choline helps to get it there. Dietary fat is transported to our liver, where it’s metabolized and prepared for its next destination in our body. Choline is needed to move the fat from the liver and into the blood stream, where it can be further used by our body. Without this proper transport, fat can accumulate in our liver, putting extra stress on this organ and reducing its ability to function.

Choline also helps to control the amount of an amino acid, called homocysteine, that circulates in our blood. If left to accumulate, homocysteine may contribute to heart disease. Choline, along with folate, helps to metabolize homocysteine to a more heart friendly amino acid, called cysteine.

Too little choline in our diet can effect cell signaling and the transmission of messages. If our body doesn’t coordinate its actions, our cells may act individually instead of as one, and processes can become uncontrolled. This may contribute to diabetes, problems with our immune system, or even certain types of cancer.

Without adequate choline, our body’s production of acetylcholine may drop. This neurotransmitter is essential in transporting messages from one part of our body to another, and it’s also at the core of our cognitive and mental health. A drop in our acetylcholine levels may contribute to fatigue, reduced concentration and memory loss, and over time, it may also contribute to Alzheimer’s disease.

Choline also helps to metabolize the amino acid, homocysteine. Therefore, an inadequate intake can allow homocysteine levels to build up in our blood. High levels of homocysteine over a period of time can damage our arteries and blood vessels, and this can contribute to heart disease.

A choline deficiency can also effect the metabolism and transport of fat in our body. This can cause a build up of fat in our liver, reduce its function, and cause more liver related problems.

Choline is found in just a handful of foods, but ones that are common. If we include these foods regularly in our diet, then choline intake won’t be a problem. However, those of us who avoid these certain foods may be at risk of a deficiency. Anyone with an existing liver problem or regular liver abuse, like excessive alcohol intake, may also have an increased chance of choline deficiency.