However, there is evidence to suggest that supplementing this essential nutrient in to your diet can have a significant role in the performance of physically active individuals. How does it affect the quality of training? What functions of the body does it support? What should you eat to provide an adequate amount of choline in your diet? What foods can it be found in and who is most likely to experience a deficiency? Discover the effects of choline and choose supplementation tailored to your needs.

Do you work out? Pay special attention to your diet and supplementation

Individuals who engage in regular training, especially professional athletes, constantly put their bodies to the test. While exercise is beneficial for health, intense and prolonged workouts can significantly strain the body. Properly chosen supplementation can complement a balanced diet and support maintaining the body in good condition. Among the recommended nutrients for physically active individuals, you will find vitamins (such as B-complex ^[1], vitamin C ^{[2, 3]}, vitamin D ^[4]), minerals (such as magnesium ^[5-7], zinc ^[8]), as well as omega-3 fatty acids ^[9] and collagen ^[10]. Research also suggests that taking choline – which is depleted during specific types of exertion – may contribute to improving the quality of training ^{[11, 12]}.

Choline- What is it? Where can we find it? How should we supplement it?

Choline is an essential nutrient (recognised as such in 1998) that serves various functions in the body, including structural, metabolic, and regulatory roles. Its name is derived from the Greek word "chole," meaning "bile." This is because choline was first isolated from ox bile in 1862. While this component is colloquially referred to as Vitamin B4, it's important to note that it does not belong to the vitamin group, as the body produces small amounts of it (unlike vitamins, which are exogenous and not synthesized by the body). Nevertheless, it is often emphasised that choline should be supplied through the diet to prevent symptoms of deficiency ^{[13, 14]}.

Choline – Properties

Choline is responsible, among other things, for the proper functioning of the liver, muscles, and brain. It plays a role in:

• Synthesis of neurotransmitters,
• Cell membrane signaling,
• Lipid transport,
• Methyl group metabolism,
• Brain development and fetal memory ^{[13, 14]}.

Due to its numerous properties, choline is believed to play a significant role in alleviating liver ailments, cardiovascular issues, and neurological disorders. It is also suggested to have an impact on reducing the levels of inflammatory markers ^[13]. Studies have demonstrated that choline is a significant nutrient for both men and postmenopausal women ^[15]. A choline-deficient diet has been linked to liver steatosis or damage, as well as muscle dysfunction. These symptoms reversed after the introduction of a choline-rich diet ^{[13, 15]}. Research from the American Medical Association and the American Academy of Pediatrics has confirmed the crucial role of choline during pregnancy and lactation. The intake of this nutrient by the mother during pregnancy has a positive influence on the cognitive functions of the offspring ^[14].

Choline – Food Sources

Because the body produces only limited amounts of choline, this nutrient must be supplied through the diet. Some of its primary food sources include:

• Animal products (e.g., meat, fish, eggs, milk),
• Cruciferous vegetables,
• Beans, soy,
• Nuts and seeds,
• Whole-grain products ^{[16, 17]}.

It is generally believed that most diets meet the choline requirements. What is the recommended intake level? It has been established that it is 550 mg/day for men and 425 mg/day for women ^[17]. Although there are no separate guidelines for athletes, increased choline intake in physically active individuals is suggested to support overall health, especially after intense physical exertion ^[17].

Choline Deficiency Symptoms

Due to the fact that choline is primarily obtained from animal-derived foods, its deficiency can largely affect vegetarians and vegans. Groups susceptible to a deficiency of this nutrient also include pregnant women, those on enteral nutrition, and individuals with certain genetic changes ^{[14, 16].} Choline deficiency may lead to:

• Liver damage,
• Non-alcoholic fatty liver,
• Muscle damage ^[16].

It is also suggested that inadequate choline in the diet may contribute to neurological disorders and impact training quality by reducing the body's endurance ^{[11, 13]}.

Supplementation for Athletes – Why is Choline an important component for the diets of physically active individuals?

To understand the significance of choline for the supplementation of individuals who regularly train – who, in a certain way, strain their bodies – it is necessary to examine its main functions. As mentioned earlier, choline plays a crucial role in various physiological pathways, including the synthesis of neurotransmitters (acetylcholine), cell membrane signaling (phospholipids), lipid transport (lipoproteins), and methyl group metabolism (homocysteine reduction) ^{[11, 13]}.

Physical exercise can contribute to the strain on these pathways, increasing the demand for choline. Prolonged and intense training has been shown to significantly deplete choline stores in the body, and supplementation of this nutrient may help increase physical capabilities ^[11]. It has been proven that taking supplements containing choline can improve strength by delaying the onset of fatigue ^[12].

Choline Supplements – Available at OSAVI

Super Krill Oil 1180 mg

Krill oil is derived from Antarctic krill (Euphausia superba), which is rich in long-chain polyunsaturated fatty acids omega-3 (PUFA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). These fatty acids have numerous health benefits, including immunomodulatory and anti-inflammatory properties ^[17]. Given that prolonged, high-intensity exercises can disrupt the immune functions of the body, taking omega-3 fatty acids can be particularly beneficial for regularly training individuals due to their positive impact on sports recovery ^[17].

Krill oil is also a source of choline, which – like omega-3 – plays a significant role in training quality. It is suggested that choline, as a precursor to acetylcholine, can stimulate muscles to contract ^{[12, 17]}, prevent muscle damage, and increase muscle stimulation, contributing to reduced fatigue at the end of intense endurance exercises ^{[12, 17]}. Additionally, studies have shown that krill oil can help prevent a decrease in choline concentration in the blood during endurance competitions ^{[11, 17]}.

B-Complex with Choline and Inositol

B vitamins are responsible for many processes in the body, including their impact on energy metabolism, support for the immune system, and reducing feelings of fatigue and exhaustion ^[18]. All these functions can positively influence the quality of training. B-complex – considered a group of components affecting energy metabolism – is significant in maintaining the condition of physically active individuals. Providing eight B-group vitamins, including vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate), and B12 (cobalamin), helps restore balance to the body, even after intense training. Interestingly, many B-complex dietary supplements also contain choline, which, although not classified as a vitamin, is colloquially referred to as "Vitamin B4" ^[16].

Properly chosen supplementation, considering the importance of choline in physical activity, can improve the quality of exercises and contribute to restoring overall body harmony.