Choline and Inositol: What role do they play in our physiological processes?

Both choline and inositol are considered part of the B vitamin complex, due to their chemical form and the actions they perform within our body.

The choline is found in all our cells and plays a vital role in numerous physiological processes, such as nerve conduction and the formation of myelin, and the maintenance of DNA. It is considered an essential nutrient for the normal functioning of the liver, muscles, and brain, which is why both the European Food Safety Authority (EFSA) and the FDA recommend minimum amounts in the daily intake. Choline is also a precursor in the formation of acetylcholine (neurotransmitter), phosphatidylcholine, sphingomyelin (which is responsible for the nerve structure), and betaine, which plays an important role in liver function. The demand for choline especially increases during pregnancy, as it is important for placental function, fetal growth, and brain development.

The inositol has a chemical composition similar to glucose and participates in sugar metabolism (it has insulin-mimicking effects) and energy. It is found within our body either in its free form or as a component attached to phospholipids. It plays an important role in various cellular processes, such as cell growth and survival, development and function of peripheral nerves, osteogenesis, and reproduction.

Natural sources of B vitamins

The natural sources of B vitamins are:

• Thiamine (B1), yeast and yeast extract, wheat bran, oats, whole grains, legumes, nuts, lean pork, heart, kidney, and liver. Beef, lamb, chicken, eggs, vegetables, and fruits contain intermediate amounts.
• Riboflavin (B2), yeast extract, liver, kidney, wheat bran, eggs, meat, milk, and cheese.
• Niacin (B3), can be produced in the human body from the essential amino acid L-tryptophan, hence foods containing balanced proteins are significant contributors to the total intake of niacin equivalents: lean red meat, poultry and liver as animal sources, and legumes, grains, tea, and coffee as plant sources.
• Pantothenic acid (B5), notable concentrations in human and cow milk, liver, kidney, heart, brain, lean meat, egg yolk, peanuts, beans, potatoes, and green leafy vegetables.
• Vitamin B6, yeast extract, wheat bran, liver, cereal grains, whole grains, nuts, legumes, lean meat, fish, kidney, potatoes, and other vegetables.
• Biotin (B7), beef liver (33 μg per 100 g), whole eggs (20 μg per 100 g), dry soybeans (65 μg per 100 g), and peanuts (72 μg per 100 g).
• Folic acid (B9), dry beans, eggs, vegetables, orange juice, sweet corn, peas, peanuts, and liver.
• Vitamin B12, liver, kidney, shellfish, organ and muscle meats, fish, chicken, and dairy products -eggs, cheese, and milk-.
• Choline and inositol, meat, egg, chicken, fish, and dairy products; fruits such as grapes or citrus juices, some types of beans, nuts, seeds, and whole grains, potatoes, and cruciferous vegetables like Brussels sprouts, broccoli, and cauliflower; lettuce, artichoke, parsley, cilantro, and fennel.

References