Testing
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Vitamin B12 test
We would recommend a vitamin B12 test (particularly for over 50 year olds) because the consequences of a deficiency are very serious. These tests will look at the levels of your:
- Overall vitamin B12
- Methylmalonic acid (MMA)
- Holotranscobalamin (holoTC)
- Homocysteine
How much choline do I need?
There is no RDA for choline, but an adequate intake is thought to be 550mg per day for men and 425mg for women. But in reality, way more is needed (the upper limit is 3500mg, or 3.5g). When a diet is deficient in folate the need for dietary choline rises because choline becomes the primary methyl donor. You will also need more if you drink alcohol frequently.
Betaine and Choline
Choline must be present for betaine to be synthesized in the body. Betaine is created by choline combining with the amino acid glycine. Betaine is considered to be a “methyl donor.” This means it aids in liver function, detoxification and cellular functioning within the body. Betaine’s most crucial role is to help the body process fats. Wheat and wheat germ is by far the best source of betaine.
Choline Foods
Beef liver (100g): 400mg
1 Egg :147mg
Beef (100g): 140mg
Bacon (100g): 100mg
Soybeans (½ cup): 107mg
Chicken breast (100g): 90mg
Prawns, salmon, cod (100g): 120-170mg
Shitake mushrooms (½ cup): 58mg
1 large potato: 57mg
Milk (1 cup) 43mg
Yogurt (1 cup) 38mg
Cruciferous veg (1 cup): 20-30mg
Choline intake strategy
To get the most out of life and be in the best of health, you need to have a good strategy for consuming [wpv-post-title].
Sources: ncbi.nlm.nih.gov, mercola.com, clinicaltrials.gov, draxe.com, drrostenberg.files.wordpress.com