Understanding Choline Inositol and its benefits
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Have you caught wind of the latest health trend Choline inositol? A natural supplement that has been making waves in the health and wellness industry due to its numerous benefits. This powerful nutrient combo has been linked to improved brain function, liver health support, and even the reduction of PCOS symptoms! Comprising of two essential nutrients - choline and inositol - this supplement is involved in critical body functions, from nerve signaling to fat metabolism.
So, if you're keen to learn more about this trending nutrient, keep reading to discover what makes choline inositol the must-have supplement of the moment!
What is Choline Inositol?
Choline and inositol are two powerful nutrients that, when combined together in supplements, offer an array of potential health benefits. This nutrient combo, also known as "choline inositol" or "inositol choline," is said to enhance cognitive function, support liver health, promote a healthy mood, and more. While the scientific literature supports some of these claims, further research is needed to fully understand the potential of choline inositol.
Let's take a closer look at these nutrients and how they work together to support your health.
What is choline?
Choline is a water-soluble nutrient, involved in many critical body processes including the synthesis of cell membranes, regulation of gene expression, cell signalling, lipid metabolism and the production of the neurotransmitter Acetylcholine. While choline is found in a variety of foods such as eggs, meats, fish, and some vegetables, it can be challenging to get enough choline from diet alone.This is why many turn to natural supplements to meet their choline needs. Although our bodies do produce a small amount of choline within the liver, in the form of phosphatidylcholine, it's not adequate to carry out many biological functions, making supplements a viable option.
What is Inositol?
Inositol, on the other hand, is a carbohydrate that plays a crucial role in the proper functioning of the body, especially in the brain and nervous system. It's involved in the regulation of mood, by influencing chemicals like serotonin and dopamine in the brain, metabolism of fats and cholesterol, and can be found in a variety of foods, including beans, nuts, and whole grains. Inositol is naturally present in plants, animals, and the body and can come in different forms, with the most common being myo-inositol and D-chiro-inositol. While some refer to inositol as Vitamin B8, it's not actually a vitamin but rather a vital sugar for our bodies.
What is the benefit of taking Choline and Inositol together?
Choline and inositol when taken together, work synergistically to provide numerous health benefits. These nutrients play vital roles in the proper function of healthy cell membranes and are involved in various physiological processes that help support energy metabolism and promote overall well-being. By combining choline and inositol, individuals may experience improved brain function, liver health, and reduced symptoms of conditions like PCOS. Additionally, this nutrient combination may help regulate mood and metabolism of fats and cholesterol.
What are the key benefits of Choline Inositol?
Cognitive Function
Choline Inositol supplements are a promising addition to any cognitive enhancement regimen, as they have the potential to improve cognitive function.
Choline is an essential nutrient that acts as a precursor to the neurotransmitter Acetylcholine, which plays a crucial role in various cognitive functions, including learning, memory, and attention. Studies have shown that when the choline metabolism pathway is impaired, there is evidence of poor cognitive performance, highlighting the opportunity for choline supplements to prevent cognitive decline. Additionally, choline has neuroprotective effects, as it can help to maintain the structural integrity of cell membranes in the brain.
Inositol is a type of carbohydrate that is also believed to support brain function. Studies have shown that inositol supplements may have a positive impact on the mood of those experiencing depression and anxiety. This may be because inositol plays a role in the regulation of neurotransmitters, including the production of serotonin, which is known to improve mood and reduce anxiety.
When choline and inositol are taken together, they can have a synergistic effect on cognitive function. This is particularly important for older adults, who may experience a decline in cognitive performance from age-related brain changes. Research has also suggested that choline inositol supplements may improve memory and behaviour, although this is only shown in the short term.
Liver Health and Diabetes
Maintaining good liver function is crucial for overall health, as the liver is responsible for filtering toxins and waste from the body. Choline and Inositol supplements have been found to work synergistically to improve liver function and prevent liver damage.
Choline Inositol supplements are known to offer several benefits for liver health due to Choline being an essential nutrient involved in fat metabolism, and can help prevent the accumulation of at in the liver.
Inositol can also be beneficial for liver health. It has been found to prevent the build-up of fat in the liver and reduce the risk of liver disease. Moreover, Inositol can regulate insulin levels by diluting sugar within the blood, which is particularly beneficial for those with metabolic syndrome, insulin resistance, and diabetes. Insulin resistance occurs when the body becomes less responsive to insulin, leading to higher blood sugar levels. This is often associated with obesity and an increased risk of developing type 2 diabetes. Studies have shown that inositol can improve insulin sensitivity, manage blood sugar levels, and support normal lipid metabolism.
Weight Loss
Maintaining a healthy weight is essential for overall health and well-being. However, it can be a challenge for some people to lose weight despite following a healthy diet and exercise regimen. This is where Choline Inositol supplements may be helpful.
Choline is an essential nutrient for fat metabolism, reducing fat accumulation in the liver and other tissues. It also helps to break down fat as an energy source, preventing fatty liver. A study, found that choline supplementation was able to reduce body fat and BMI. Meanwhile, another study, found that Inositol supplementation positively reduced BMI in women with PCOS and obesity to support healthy weight loss.
When taken together, choline and inositol can have a synergistic effect on weight loss efforts. Choline aids with fat metabolism, while inositol improves insulin sensitivity, supporting normal lipid metabolism, reducing any stored fat deposits in the body. This combination of benefits can be particularly effective in helping individuals achieve their weight loss goals.
Women's Health
Inositol and choline are two essential nutrients that can have a significant impact on female reproductive health. In particular, inositol can improve insulin sensitivity and balance hormone levels, which can be beneficial for individuals who experience menstrual disorders such as polycystic ovary syndrome (PCOS). PCOS is a hormonal disorder that affects up to 10% of women of reproductive age and can cause menstrual irregularities, infertility, and other health issues.
Studies have shown that inositol supplementation can improve the regularity of menstrual cycles, ovulation, and pregnancy rates in those with PCOS by decreasing luteinizing hormone and androgen levels. It also reduces the risk of multifollicular development in those with PCOS. Inositol can be especially beneficial for women with PCOS who are trying to conceive.
Choline, on the other hand, may be beneficial during pregnancy for the neurological development of the child. Choline is involved in foetal brain development during pregnancy, and adequate choline intake may have lifelong effects on the child's cognitive abilities and reduce the risk of neural tube defects.
A study conducted recently showed that the combination of inositol with choline significantly induced cumulative pregnancy rates in 11.7% of women after 3 months of follow ups, 33.3% of women after 6 months of follow ups and 76.7% of women after 9 months of follow ups. It also decreased the rates of irregular menstrual cycles and so may offer a potential treatment in women who have PCOS and experience infertility.
Together, choline and inositol may be especially beneficial for women's health. Inositol can improve hormone balance and regulate menstrual cycles in those with PCOS, while choline can support the neurological development of the foetus during pregnancy.
Choline Inositol Product Recommendations:
We have a number of Choline Inositol products available at Landys Chemist outlined below!
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Solgar Choline/Inositol 250/250mg Vegicaps 50Special Price £8.63 Regular Price £11.50
Taking 1-3 capsules a day of the Solgar Choline 250mg/Inositol 250mg vegetable capsules can help to support lipid metabolism, healthy liver function and more!
Take 1 capsule of the NOW Foods Choline Inositol 500mg capsules to help support brain and nervous system function as well as metabolism.
FAQs
How much Choline Inositol do I take?
Despite its significance, there is no established Nutrient Reference Value (NRV) for inositol. However, studies have suggested that taking up to 12g of inositol per day is safe and can offer potential health benefits without causing gastrointestinal discomfort. Although there is no official NRV, inositol is still a popular supplement, with many people incorporating it into their daily routine to ensure they are receiving adequate amounts of this essential nutrient.
For individuals with polycystic ovary syndrome (PCOS), inositol can be particularly helpful. Typically, 200-400mg of inositol is taken once daily before breakfast to help with the treatment of PCOS. Pregnant women can also take up to 4g of inositol daily, although there is limited research on the optimal dosage during breastfeeding.
On the other hand, choline has an established Average Requirement of 400mg/day outlined by the EFSA Panel on Dietetic Products, Nutrition and Allergies. Choline is involved in several physiological processes, including brain development and lipid metabolism. However, there is limited data to establish a recommended dietary allowance for choline.
It is important to note that most studies on inositol only utilize it for a year or less, and long-term data is unknown. As with any supplement, it is best to take inositol and choline with food and make changes to your diet and lifestyle to achieve optimal health.
How long does it take for Choline Inositol to work?
When starting a new supplement regimen, one question that often comes to mind is how long it will take to see results.
Choline inositol, a combination of two essential nutrients, is no exception. The length of time it takes for choline inositol to work can vary from person to person, depending on several factors. These include dosage, individual body chemistry, and the condition being treated.
Inositol is water soluble, meaning that it has a high bioavailability, absorbing into your tissues within 24-48 hours. Your body will adapt to these levels. While some people may experience benefits within several weeks, it generally can take at least 3 months of consistent supplementation to notice results.
To maximize the potential benefits of choline inositol, it is important to take it consistently and as directed.
Who should take Choline Inositol?
Choline Inositol supplements may be beneficial for those who find it hard to obtain enough choline and inositol from their diet alone, in particular those who follow a vegan or vegetarian diet as choline is found in mainly animal-based foods.
Those with PCOS also may find these supplements helpful to reduce painful symptoms. It is particularly beneficial for those who have higher levels of cholesterol, those who are suffering from heavy hair loss, poor skin conditions, those who want to maintain a healthy heart, those who have poor nervous system functionality, and those with impaired memory.
Are there side effects of Choline Inositol?
Choline and inositol are generally regarded as safe when taken as directed. However, as with any supplement, they can cause undesired side effects in some people. One of the most commonly reported side effects of choline and inositol supplements is mild gastrointestinal upset, such as nausea, vomiting, and diarrhoea. In a study conducted on a dosage of 12g/day, the severity of side effects did not increase with dosage. High doses of choline may cause an unpleasant fishy odour due to the breakdown of choline in the body.
It is crucial to note that more research is needed to fully understand the potential risks and benefits of choline and inositol supplements.
It is always advisable to speak with a healthcare provider before adding any new supplements to your routine, especially if you are pregnant, breastfeeding, or have any underlying health conditions. They can help you determine if these supplements are right for you and provide guidance on the proper dosage to avoid any adverse effects.
By Saarah Mengrani, MSc Biotechnology
