Choline and methionine are essential lipotropic nutrients found in foods like cheese, eggs, and nuts. They help prevent fatty liver and have additional health benefits, but should be taken with caution and in combination with B vitamins.
Choline and methionine are lipotropic nutrients that help the liver process fat. Both nutrients are essential for human life and are provided by the diet. Cheese, eggs, and nuts are good sources of choline and methionine.
The most pressing condition that lipotropic nutrients like choline and methionine prevent is fatty liver. Lipotropic nutrients help the liver metabolize fat more effectively, allowing it to shed excess fat. The most effective and widely available lipotropic nutrients include choline and methionine, as well as inositol.
A fatty liver is sometimes the result of excessive alcohol consumption, but it can also occur in people who rarely or never drink but have poor fat metabolism. Since the liver is involved in fat metabolism, too much fat can prevent the liver from processing fat fast enough, creating fatty liver. Although more common in obese people, fatty liver due to poor fat metabolism can be found in anyone with an unhealthy diet that contains too many carbohydrates, sugars, and fats and not enough lipotropic nutrients.
A member of the B vitamin family, choline is an essential nutrient, meaning it is necessary for the body to function and must be obtained through diet or supplementation. Choline is believed to improve memory and lower cholesterol. Sometimes used by athletes to increase speed and reduce fatigue. The RDA is 425 milligrams for women and 550 milligrams for men.
Like choline, methionine is another essential nutrient. Methionine is believed to work as an antidepressant and is also a very strong antioxidant. The RDA for adults is 800 to 1,000 milligrams, but it should be remembered that methionine should always be taken with a B vitamin supplement, as taking methionine alone can increase the risk of heart disease.
In general, choline and methionine are safe with few serious side effects. Choline can cause chest pain and shortness of breath, but this is rare – rash or upset stomach. While methionine is taken with B vitamins, side effects are rare and include nausea, irritability, or drowsiness.
There are a number of foods that can be consumed to increase choline and methionine levels in the body. Cheeses contain these nutrients, but both substances together are rarely found in a single cheese. American cheese contains a significant amount of choline, while Parmesan cheese is a good source of methionine. Eggs are particularly high in choline, while Brazil nuts are a good source of methionine.
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