What is the recommended intake for eggs. How many mgs of choline and Inositol are recommended every day. I am a 200 pound athletic male.

S. Popis

20/03/09
6 : 00 PM

Choline is a chemical similar to the B-vitamins, and is often lumped in with them, although it is not (yet) an "official" B-vitamin. Although its entire mechanism of action, particularly how it interacts with other nutrients, is not completely understood, it seems to often work in concert with folate and an amino acid called methionine. Although the human body can make some choline it is generally recognized that it is important to get dietary choline as well.

Choline serves various functions in our bodies – in the structure of cell membranes, protecting our livers from accumulating fat, as the precursor molecule for the neurotransmitter acetylcholine, and more. Because of rapid development in fetuses and infants, we have a great need for choline in our early lives. Human milk has high levels of choline.

Choline started to get the interest of nutrition researchers when it was found that fetal rats whose mothers didn't get enough choline in their diets had less brain development and poorer memories after birth than those whose mothers ate adequate amounts of the nutrient. Over the past few years, there has been a rush of research, and there are now hints that choline may be essential not only for the brain development of fetuses and infants, but may help prevent memory loss associated with aging (although attempts to reverse cognitive decline have been disappointing). Choline has been shown to protect the liver from certain types of damage, and can help reverse damage that has already occurred. Additionally, it may help lower cholesterol and homocysteine levels associated with cardiovascular disease, and may also help protect against some types of cancers.

The more systematic study has revealed some surprises, notably that there is less choline in many foods than previously thought. Although most foods have at least a little choline, some people may have to pay more close attention to get enough in their diets, particularly if they do not eat many whole eggs. Here are some examples of foods that are particularly high in choline, taken from the USDA’s Database for Choline in Foods.

• Beef liver - pan-fried - 100 grams (about 3.5 oz) - 418 mg
• Whole large egg - 112 mg choline
• Beef (ground) 80% lean/20% fat - 3.5 oz patty - 81 mg
• Cauliflower - 3/4 C cooked (1" pieces) - 62 mg
• Navy beans - 1/2 C cooked - 48 mg
• Tofu - 100 grams (about 3.5 oz) - 28 mg
• Almonds - sliced - 1/2 cup - 26 mg
• Peanut butter - 2 T - 20 mg

One of the important messages of choline (and other recently-discovered nutrients) is that we are still learning so much about nutrition. This emphasizes the importance of eating a variety of whole foods, so we will be less likely to miss out on some yet-to-be-discovered nutrients.

The Tolerable Upper Intake level for adults has been set at 3.5 grams (3500 mg) per day. Above this, adverse effects can include low blood pressure, diarrhea, and fishy body odor.

Recommended Choline Intakes (AI=Adequate Intake)

Age

Daily

 All Infants 

0-6 mos

125 mg

7-12 mos

150 mg

Children

 1-3 yrs

200 mg

4-8 yrs

250 mg

Boys

9-13 yrs

375 mg

14-18 yrs

550 mg

Girls

9-13 yrs 

375 mg

14-18 yrs

440 mg

Men

550 mg

Women

425 mg

Pregnant

450 mg

Lactating

550 mg

Inositol is a part of the Vitamin B complex. Inositol effects nerve transmission, helps with transporting fats within the body. It is also required for proper development of cell membranes. Most dietary Inositol comes in the form of phytate. Inositol can be found in nuts and beans. It is also found in wheat and wheat bran, cantaloupe, and oranges. It is not a vitamin in the same way as other vitamins, however, it works with other vitamins, such as B6, B12, Choline, and methionine. These should all be taken together in conjunction with each other
Inositol works with the nutrients mentioned above to help minimize the build up of fats in the liver. Because of this, inositol is often used to treat a variety of liver problems and conditions.
Inositol is also to lower blood cholesterol levels...due to this, those who consume a diet low in inositol are more susceptible of having cholesterol problems.

There is actually little to no evidence of this, but it may help those with Diabetes and Bipolar Disorders. It may also help to treat anxiety and depression. At least there are no contraindications of its use in these conditions.

As discussed above this nutrient is often used to counter depression; an important point to note is that, seratonin (a crucial brain neurotransmitter associated with our moods) needs inositol for the correct and proper functioning.

Inositol exists within all human cells, where the nutrient plays an important role in cell proliferation and differentiation, both of which are vital functions relating to ones health.
Current studies are going ahead and indicating this nutrient for possible anti-cancer properties...the initial results from various studies seem to be positive, however, more time and more studies will be needed to see what the research has to say.

There is no strong data that would indicate the evidence of possible deficiencies. Diabetics have increased excretion of inositol. As a result, diabetics may benefit from supplementation.
Once again there is no evidence of inositol toxicity issues. There are however, a few notes of caution that people should be aware of. People who have chronic renal failure should use inositol under a doctor's supervision. Large amounts of phytates could reduce the body's ability to absorb calcium, iron, and zinc. Women who want to become pregnant and those who already are, should only use inositol under the supervision of their physicians. The reason for this is that it may stimulate uterine contractions.

Because it is not considered an essential nutrient, there is no RDA (Recommended Daily Allowance) set for this nutrient.

It is advisable refraining from consuming mega-doses, 500 mgs and over, until further studies confirm what level of this nutrient is optimal for ones health.
A dosage of between 20 mgs and 75 mgs seems to be the best option

Stan

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