Vitamin B4 (Choline)

Vitamin B4, better known as choline, is often called a ‘half-vitamin. The body can make small amounts of it on its own, but additional through diet is usually required. Choline is indispensable for the liver, memory and a healthy nervous system - nutrition for both mind and body.

What is choline in?

Choline is found in:

• Eggs
• Legumes
• Organ Meat
• Green leafy vegetables
• Quinoa and soybeans
• Peanuts and wheat germs
• Beer yeast
• Chicken and fish
• Milk and cauliflower

What does vitamin B4 (Choline) do?

• Supports liver health
• Helps with blood sugar regulation
• Contributes to memory and concentration
• Important for nervous system function
• Supports kidney health

How much do you need per day?

• Average: 400-500 mg per day (Health Council)
• Therapeutic: sometimes 1000-3500 mg per day, for example in asthma, elevated homocysteine, anxiety attacks or Alzheimer's disease (under expert guidance).

Cooperation with other B vitamins

Vitamin B4 is part of the B-complex, a group that works closely together in the body. When supplementing, it is therefore wise to always combine choline with a B-complex or multivitamin.

Deficiency of choline

Deficiency can lead to symptoms such as:

• Fatigue
• Allergies
• Muscle weakness
• Tinnitus (tinnitus)
• Dizziness
• Anemia
• Infertility

Too much choline

The upper toxic limit has not been clearly established. In normal doses, choline is considered very safe.

Best forms of choline

In terms of absorbability, from high to low:

• Cognizin (citicoline/cytidinediphosphatecholine)
• Choline bitartrate

Choline and the soul ✨

Choline is strongly associated with memory and connections in our brain. Energetically, it supports the third eye chakra (Ajna) - for clarity, concentration and insight - and the throat chakra, which has to do with communication and expression. Choline not only structures your nervous system, but also your inner voice: it helps to connect and express thoughts, feelings and inspiration more purely.