Rhonda Patrick on Choline
3 episodes · 7 references · 2014–2015
- Patrick emphasizes choline's critical roles in epigenetics, brain DHA transport, liver fat metabolism, and acetylcholine production - Recommends egg yolks as a primary dietary choline source, with specific intake targets of 425mg/day for women and 550mg/day for men - No evidence of personal supplementation; no dosing guidance for choline supplements specifically discussed
Benefits
- Choline from eggs provides methyl groups essential for epigenetic regulation of gene expression - Phosphatidylcholine is required for liver triglyceride secretion; deficiency increases fatty liver risk - DHA lysophosphatidylcholine is the brain's preferred DHA form, transported across the blood-brain barrier via the Mfsd2a transporter
Best Practices
- Adequate intake is 425mg/day for women and 550mg/day for men per the Institute of Medicine - One large egg yolk provides approximately 125mg of choline - Women carrying certain polymorphisms need to increase dietary choline intake beyond standard recommendations
Cautions
- Up to 50% of the population carries a genetic variation impairing phosphatidylcholine production - These individuals require dietary choline intake higher than the standard recommended daily intake - Insufficient choline in carriers can compromise liver function, epigenetic processes, and brain DHA delivery
“Choline from eggs is also a very important source of methyl groups, which are used in epigenetics. Epigenetics is a process by which genes are turned on and off and is regulated by environmental factors such as diet and lifestyle.”
Low-Carb Lemon Tart Dessert (High Citrate & Choline)
“DHA lysophosphatidylcholine is the preferred source of DHA by the brain because it is transported across the blood-brain barrier by a specialized transporter called Mfsd2a.”
The Phospholipid Brain-DHA Advantage
“Phosphatidylcholine is hugely important in the liver because it's required for the liver to secrete triglycerides into very low density lipoproteins. Decreased phosphatidylcholine can lead to decreased fat removal from the liver and increased fatty liver.”
Low-Carb Lemon Tart Dessert (High Citrate & Choline)
“Women with this polymorphism have to increase their dietary intake of choline; egg yolk is a great source of choline.”
How to Personalize Your Nutrition Based On Genetics (Revised 3/19/15)
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