The Ultimate Guide to Vitamin B4

Vitamin B4 is less well known because its deficiency is less common. But if it occurs, it can be eliminated by adjusting the diet and supplements.

Vitamin B4, or choline, is a water-soluble organic substance, an active participant in metabolism in the body. This vitamin is of particular importance for the nervous and cardiovascular systems.

Elena Grek, chief allergist-immunologist at the SM Clinic in St. Petersburg, told us why choline is also important.

For good metabolism and liver

Choline takes an active part in the metabolic processes of the body. It has an effect on fat metabolism: it protects the liver and helps it process fats. Choline also participates in carbohydrate metabolism. The vitamin improves the performance of beta cells, which are responsible for producing insulin and controlling blood sugar levels.

Nervous system health

Vitamin B4 is involved in the synthesis of acetylcholine, a neurotransmitter responsible for the transmission of impulses between cells of the nervous system. Choline is also part of the myelin sheath, which covers nerve fibers and protects them from external influences.

A lack of vitamin can lead to memory impairment, problems concentrating and decreased cognitive function. Choline is also responsible for stabilizing the psycho-emotional background, helps fight stress and apathy, and normalizes mood.

Construction function

Choline is part of phospholipids – the main building material for cell membranes that protect cells from external damage.

For the heart and blood vessels

Vitamin B4 helps control cholesterol and fatty acid levels in the blood. The substance prevents the formation of cholesterol plaques on the inner walls of blood vessels and prevents the development of atherosclerosis. However, this is not the only contribution of choline to the prevention of cardiovascular diseases.

Vitamin alsoparticipates in the production of the amino acid methionine, which reduces the concentration of homocysteine ​​in the blood – an organic compound, an excess of which increases the risk of stroke, heart attack and other cardiovascular diseases.

For pregnant

Doctors advise expectant mothers to pay special attention to the level of choline in the body.Vitamin B4 is important for the normal development of the brain and nervous system of the fetus.Choline deficiency in an expectant mother increases the risk of congenital malformations in the child.

Daily intake

The recommended intake of vitamin B4 for adults is 425-550 mg per day.

Who’s missing

B4 deficiency is rare: a healthy person can easily meet the need for this substance with food. A deficiency of the substance can be caused by strict diets, autoimmune pathologies and diseases of the gastrointestinal tract, which, in principle, reduce the absorption of most vitamins and minerals. It is worth noting that choline deficiency is often accompanied by a deficiency of other B vitamins.

Long-term choline deficiency negatively affects liver function and may increase the risk of developing fatty hepatosis of the organ. The condition is also fraught with disturbances in the functioning of the nervous system.

Deficiency Symptoms

• Apathy, loss of strength, irritability.
• Insomnia.
• Decreased memory, problems with concentration.
• Gaining excess weight.
• Difficulty digesting fatty foods.
• Fluctuations in blood pressure.
• Muscle pain, muscle spasms, cramps.

Sources of Vitamin B4

Leader in choline content -eggs, namely egg yolk.To maintain normal levels of vitamin B4, you should also include turkey meat, beef, liver, sour cream and fish (pink salmon, mackerel, sardines) in your diet.

Supporters of vegetarian diets can use soy-based products, oat and barley groats, wheat bran and pine nuts.

How to take vitamin B4

Vitamin B4 is presented both as separate preparations and as part of vitamin-mineral complexes. It is worth noting that a healthy person who follows a balanced diet usually does not need additional choline intake. Vitamin B4 preparations are usually used in the treatment of patients with liver disease or severe signs of atherosclerosis. Vitamin supplements may be required for women who are planning a pregnancy.

It’s important to remember thatBefore taking any vitamin complexes, you should consult your doctor.The specialist will tell you what tests need to be taken, assess the level of the substance in the body, and give recommendations on the choice of drug and dosage.

Overdose

Overdose of vitamin B4 is rare. In the vast majority of cases, the condition is associated with uncontrolled intake of vitamin supplements in high doses. Characteristic signs of an excess of choline are headaches, nausea, diarrhea, low blood pressure and a specific smell of rotten fish, including from the mouth and from sweat.