Vitamin+B11+(Choline)

Strictly speaking, choline is not a vitamin because it can be synthesized by the body, but we must still ingest food containing it to meet daily requirements.

Functions
Found mostly in fat molecules in the form of phosphatidylcholine, commonly called lecithin. -Involved in the structure of cell membranes -Nervous Impulses: Acetylcholine, a neurotransmitter that is partly made up of choline that is responsible for memory, muscle control, and many other functions. -Precursor of messenger cells: Phospholipids are precursors of intracellular messages. -Can be transformed into betain, useful in stomach pH. The methyl group of betaine can also transform homocysteine (a molecule responsible for cardio-vascular problems) into methionine. -Transport of lipids and metabolism: Phosphatidylcholine is necessary for very low density lipoproteins (VLDL), which transport blood cholesterol and fat into tissues that need them. If lacking, lipids accumulate in the liver.

Daily Needs

 * 0-6 months || 125mg/day ||
 * 7-12 months || 150mg/day ||
 * 1-3 years || 200mg/day ||
 * 4-8 years || 250mg/day ||
 * 9-13 years || 375mg/day ||
 * 14-18 years || 550mg/day (men), 400mg/day (women) ||
 * 19+ years || 550mg/day (men), 425mg/day (women) ||
 * Pregnant Women || 450mg/day ||
 * Breastfeeding Women || 550mg/day ||

Pro-Compounds
Vitamin A, B-Complex, B8, B9, B12, and linoleic acid

Anti-Compounds
Alcohol, Coffee, Sugar (excess)

Deficiency
Symptoms: -Bleeding Stomach Ulcers -High Blood Pressure -Intolerance to Fat -Decreased Hepatic and Renal Function -Cardiac Problems -Growth Problems

Excess
No known symptoms

Food Sources

 * FOOD || QUANTITY || VITAMIN B11 ||
 * Beef Liver, pan fried || 3oz. || 355mg. ||
 * Wheat Germ, roasted || 1 cup || 172mg. ||
 * Egg || 1 Large || 126mg. ||
 * Atlantic Cod, cooked || 3oz. || 71mg. ||
 * Lean Ground Beef, cooked || 3oz. || 66mg. ||
 * Brussel Sprouts, cooked || 1 cup || 63mg. ||
 * Broccoli, cooked || 1 cup, cut || 62mg. ||
 * Salmon || 3oz. || 56mg. ||
 * Canned Shrimp || 3oz. || 49mg. ||
 * Creamy Peanut Butter || 2tbsp. || 20mg. ||
 * Milk Chocolate Bar || 1.5oz. || 20mg. ||

Therapeutic Indications
-Seems efficient in treatment of liver or gall bladder problems such as hepatitis, cirrhosis or gall stones

Prevention: -Cardiac Problems -Cancer -Cognitive Problems (memory)

Treatment: -Alzheimers