Ingredients
L-Citrulline
L-Citrulline is a naturally occurring amino acid that plays a crucial role in the body's urea cycle—the process that helps eliminate toxic ammonia. While our bodies naturally produce L-Citrulline, supplementing with it has shown significant health benefits, particularly in cardiovascular health, exercise performance, and sexual wellness. Common dietary sources include watermelon, cucumbers, and pumpkins; however, it's often consumed in supplement form for optimal effect. What L-Citrulline Does in the Body When you ingest L-Citrulline, your kidneys convert it into another amino acid called L-Arginine. This conversion is essential because L-Arginine is a precursor to nitric oxide (NO)—a powerful vasodilator that expands blood vessels, enhancing blood flow throughout the body. Improved nitric oxide levels are associated with numerous health benefits, such as better cardiovascular function, lower blood pressure, improved athletic performance, and enhanced sexual health. Multiple studies confirm L-Citrulline's ability to improve vasodilation. A notable double-blind, placebo-controlled study published in Urology (2011) found that men with mild erectile dysfunction (ED) who took 1.5 grams of L-Citrulline daily for one month reported significant improvements in erection hardness compared to the placebo group. Remarkably, 50% of participants reached erection quality classified as "normal." L-Citrulline and Sexual Health One of the most well-documented uses of L-Citrulline supplements is enhancing sexual performance, specifically in addressing erectile dysfunction. Increased nitric oxide production through L-Citrulline supplementation helps relax smooth muscle tissue, promoting stronger and longer-lasting erections. While the effects are milder and develop more gradually compared to pharmaceutical options like sildenafil (Viagra), L-Citrulline provides a natural alternative with fewer side effects. A comprehensive 2018 meta-analysis published in Sexual Medicine Reviews confirmed that daily doses between 1.5 and 5 grams significantly improved erectile function, especially among men experiencing mild to moderate ED. Higher doses correlated with more pronounced benefits, reinforcing L-Citrulline’s efficacy as a dietary supplement for sexual health. L-Citrulline and Semen Volume While research directly linking L-Citrulline supplementation to increased semen volume is still evolving, emerging studies highlight the potential benefits of nitric oxide modulation on reproductive health. By improving blood flow to reproductive organs—including the prostate and seminal vesicles—L-Citrulline may indirectly enhance semen production and volume. A study published in Andrology (2020) emphasized the critical role nitric oxide plays in reproductive organ function, suggesting a strong link between nitric oxide levels and semen quality. Though direct evidence remains limited, anecdotal reports and preliminary research indicate promising potential for those interested in improving ejaculatory function and overall sexual satisfaction. L-Citrulline can indirectly increase semen volume by improving overall sexual experience and reducing performance anxiety, both of which positively affect ejaculatory outcomes. Key Takeaways Improved blood flow: Enhanced nitric oxide production increases circulation, supporting cardiovascular and sexual health. Erectile function: Regular supplementation has shown to significantly improve erection quality, particularly for men with mild to moderate ED. Potential semen volume increase: Although research is ongoing, improved blood flow and reduced anxiety may indirectly benefit ejaculatory volume. Sources: Cormio, L., et al. "L-Citrulline supplementation improves erection hardness in men with mild erectile dysfunction." Urology, vol. 77, no. 1, 2011, pp. 119–122. Manfredi, C., et al. "Role of nitric oxide in reproductive health: An update." Andrology, vol. 8, no. 5, 2020, pp. 1234–1245. Gao, Y., et al. "Effects of L-Citrulline supplementation on cardiovascular and erectile function: A meta-analysis of clinical trials." Sexual Medicine Reviews, vol. 6, no. 3, 2018, pp. 349–356. https://pubmed.ncbi.nlm.nih.gov/31977835/ https://pmc.ncbi.nlm.nih.gov/articles/PMC6073798/
Learn moreFructooligosaccharide
What is Fructooligosaccharide? Fructooligosaccharides, commonly referred to as FOS, are oligosaccharide fructans that have gained popularity as alternative sweeteners. They are not just known for their sweetening capabilities but also for their potential health benefits. Originating from a natural source, the commercial utilization of FOS started in the 1980s, aligning with the rising demand for healthier food options with reduced calorie counts. Some key features of FOS include: Sweetness levels that range from 30% to 50% of conventional sugar when used in syrups. A longstanding history of use in countries like Japan and Korea. Recognition for its prebiotic effects, especially in Western cultures. The Prebiotic Benefits of Fructooligosaccharide One of the major health attributes of FOS is its role as a prebiotic. Prebiotics are substances that induce the growth or activity of beneficial microorganisms, essentially acting as food for the good bacteria in the body. FOS is particularly known for: Serving as a substrate for microflora in the large intestine, which promotes overall gastrointestinal tract health. Having a fermentable nature which aids in reducing the pH in the gut. This creates a favorable environment for beneficial bacteria to thrive. Its proposed benefits in addressing yeast infections as a supplemental treatment. FOS and Nutrient Absorption Another significant aspect of FOS is its potential in enhancing nutrient absorption, particularly calcium. The mechanism behind this is quite fascinating: FOS and similar compounds like inulin can promote calcium absorption in the gut. The fermentation of FOS by intestinal microflora leads to a more acidic environment in the gut. In this acidic setting, calcium becomes more soluble, making it easier to be absorbed from food into the bloodstream. https://www.youtube.com/watch?v=ZoyyYVhYLF8 FOS in Women's Vaginal Health With the increasing understanding of the importance of a balanced vaginal microbiome, the role of FOS in women's vaginal health becomes even more pertinent. Aside from being assisting probiotics that are a natural remedy for vaginal dryness, the prebiotic nature of FOS can potentially assist in: Enhancing the efficacy of vaginal probiotics by providing them with the necessary nutrients for growth. FOS is essential to the success of the probiotics in Soaking Wet. Helping maintain a balanced pH in the vaginal environment, which is crucial for preventing infections. Supporting the fight against common vaginal concerns like yeast infections by fostering a favorable environment for beneficial bacteria. Sources https://www.nature.com/articles/s41598-019-41837-3 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9879625/
Learn moreVitamin E
What is Vitamin E? Vitamin E is not just one compound but a group of eight fat-soluble compounds. These are differentiated as tocopherols and tocotrienols. One of the prominent roles of Vitamin E in the body is its function as an antioxidant. It has the essential task of protecting cell membranes from reactive oxygen species. While the recommended intake varies from one country or health organization to another, there is a general global consensus pointing towards an intake range of 3 to 15 mg per day for adults. Interestingly, despite such guidelines, recent research indicates that the average daily intake stands at only 6.2 mg. A deficiency in Vitamin E might sound rare, but when it does occur, it's usually attributed to issues related to digesting dietary fat. The consequences of such a deficiency can be severe, leading to nerve problems. Vitamin E's Role in Modern Medicine Vitamin E's journey through medical and health literature has been a roller coaster. There was a time when observational studies highlighted a potential link between Vitamin E consumption and a decreased risk of various diseases, including cardiovascular diseases, cancer, and even dementia. Controlled clinical trials, known to be the pinnacle of medical research, often failed to replicate these promising findings. This discrepancy was even observed in studies where the Vitamin E doses were as high as 2,000 mg per day. The U.S. saw a surge in Vitamin E supplement consumption around the early 2000s. But this trend saw a significant decline by 2006. Many theorize that this decrease in popularity was due to the publication of studies that reported minimal benefits or even potential downsides of consuming high doses of Vitamin E. https://www.youtube.com/watch?v=o4iwGloEUF0 The Science Behind Vitamin E Diving deeper into the composition of Vitamin E, it's clear that both its natural and synthetic forms, tocopherols, can be prone to oxidation. This is why dietary supplements often use esterified versions, primarily tocopheryl acetate, to improve stability. The classification of Vitamin E into its various forms, like α (alpha), β (beta), γ (gamma), and δ (delta), is based on molecular differences, specifically the number and positioning of methyl groups on their chromanol ring. Each of these compounds has a unique chromane double ring structure, which plays a key role in neutralizing free radicals. Their hydrophobic side chain allows for easy penetration into biological membranes, enhancing their protective effects. Vitamin E in Women's Vaginal Health Vaginal Dryness: Topical Vitamin E, in the form of oils or lotions, may offer relief from vaginal dryness or associated irritation. This is one of many reasons Vitamin E is an essential part of the natural vaginal dryness remedy supplement, Soaking Wet. Cell Protection: Vitamin E's role in safeguarding cell membranes might extend protection to vaginal cells from oxidative stress. Historical Importance: Interestingly, Vitamin E's discovery resonated with reproductive health. The vitamin's initial recognition was anchored in its essentiality for successful live births post-fertilization in rats. Thus, the name 'tocopherol', which translates to 'to bear or carry birth' from Greek, was bestowed upon it. Sources https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3997530/ https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/
Learn moreVitamin D3
What is Vitamin D3? Vitamin D, a unique entity in the realm of vitamins and minerals, boasts a dual identity. While termed as a 'vitamin', it manifests behaviors of a hormone. Comprising a group of fat-soluble secosteroids, Vitamin D's primary mission is to bolster the intestinal absorption of crucial minerals like calcium, magnesium, and phosphate. Among the types of Vitamin D, the two superheroes are vitamin D3 (cholecalciferol) and vitamin D2 (ergocalciferol). The beauty of Vitamin D3 lies in its synthesis. Unlike many nutrients that are predominantly intake-dependent, cholecalciferol emerges from the skin's lower layers. This synthesis is a delicate dance of photochemical reactions under UVB light exposure, either gifted by the sun or from UVB lamps. While the sun plays a generous role, certain foods like fatty fish and UV-exposed mushrooms, fortified milk, and cereals do their bit in ensuring Vitamin D intake. Nature and Classification: Vitamin D belongs to a group of fat-soluble secosteroids that play a pivotal role in facilitating the absorption of vital minerals like calcium, magnesium, and phosphate in the intestines. Major Forms: The two most crucial compounds in the Vitamin D group are vitamin D3 (cholecalciferol) and vitamin D2 (ergocalciferol). Synthesis and Sources: The primary natural source of Vitamin D is the synthesis of cholecalciferol in the skin's lower layers through a photochemical reaction under UVB light exposure from the sun or UVB lamps. Dietary sources include fatty fish, fortified milk and cereals, and UV-exposed mushrooms. Not Exactly a Vitamin: Interestingly, since most mammals can produce adequate vitamin D with sufficient sunlight, it's technically not a vitamin but can be viewed as a hormone. Biological Activation and Role of Vitamin D3 Upon entering the body, Vitamin D remains dormant. Its true potential is unlocked through a two-step activation process: an initial conversion in the liver followed by a final transformation in the kidneys. Cholecalciferol undergoes a metamorphosis into calcifediol in the liver. This compound, in the conducive environment of the kidneys, becomes calcitriol - the star player of the Vitamin D team. Calcitriol doesn't just float aimlessly in our bloodstream. It's a meticulous regulator of calcium and phosphate concentrations, a guardian of bone health, and an influencer in cellular growth, neuromuscular functions, immune responses, and inflammation control. https://www.youtube.com/watch?v=yf8uYzgMsEw Health Implications of Vitamin D3 The lore of Vitamin D traces back to a quest - a quest to unveil the mystery behind rickets in children. This journey led scientists to this nutrient, which, when deficient, caused rickets, a childhood form of osteomalacia. Today, Vitamin D supplements stand as sentinels guarding against osteomalacia and rickets. The umbrella of Vitamin D's health benefits is vast but occasionally ambiguous. While some studies vouch for its role in reducing mortality, especially among the elderly, others suggest its benefits, barring prevention of certain bone maladies, might be subtle. Vitamin D3 and Women's Vaginal Health Venturing beyond bones and muscles, Vitamin D3's influence potentially extends to women's vaginal health. Calcium, under the patronage of Vitamin D, plays a role not just in bones but in muscle functionality, which includes the pivotal pelvic floor muscles. Furthermore, Vitamin D's nuanced role in immune modulation can craft a balanced vaginal microbiome, possibly fending off infections. These reasons and more are why D3 is a crucial part of the natural vaginal dryness remedy, Soaking Wet. Its anti-inflammatory attributes might alleviate vaginal dryness or irritation. This territory of Vitamin D's role is still being charted. For women, any change in Vitamin D intake should be a well-informed decision, after a good amount of research, and if need be, under the guidance of your doctor. Sources https://www.jabfm.org/content/22/6/698 https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
Learn moreLactobacillus Gasseri
What is Lactobacillus Gasseri? First identified in 1980 by François Gasser and his associates, Lactobacillus Gasseri is a distinguished member of the Lactobacillus genus. This bacterium is not just a passing visitor in our bodies; it's a resident, especially in the lower reproductive tract of healthy women. Interestingly, its genome has been sequenced, providing a roadmap for scientists to look deeper into its functionalities and benefits. The Probiotic Powerhouse in Vaginal Health Vaginal health is intricately tied to a balanced microbiome, and Lactobacillus Gasseri plays a pivotal role in ensuring this equilibrium. Lactobacillus Gasseri can improve vaginal health, including being a natural remedy for vaginal dryness. Here's how: Natural Inhabitant: Lactobacillus Gasseri is naturally present in the vaginal flora of many healthy women, acting as a guardian against harmful microbes. Production of Lactocillin: Lactocillin is an antimicrobial substance that offers protection against potential infections and maintains a conducive environment in the vaginal tract. Gassericin A Production: As a bacteriocin, gassericin A is another protective substance produced by Lactobacillus Gasseri. This bacteriocin targets and neutralizes harmful bacteria, further fortifying the vaginal region against infections. Lactobacillus Gasseri: Beyond Vaginal Health While Lactobacillus Gasseri's role in vaginal health is significant, its benefits extend beyond. As a probiotic, it provides several generalized health advantages: Digestive Support: Lactobacillus Gasseri aids in breaking down food, ensuring that our body efficiently absorbs essential nutrients. Balancing the Gut Microbiome: A healthy gut is home to a symphony of good and bad bacteria. Lactobacillus Gasseri ensures that the balance leans in favor of the beneficial bacteria, promoting overall gut health. Disease Prevention: By competing with and neutralizing harmful bacteria, Lactobacillus Gasseri may aid in preventing certain diseases and infections. https://www.youtube.com/watch?v=ljMrI9WaVhw Incorporating Lactobacillus Gasseri in Daily Life For those interested in reaping the benefits of this incredible bacterium, you're in luck! Lactobacillus Gasseri is readily available in the market in multiple forms: Fermented Foods: Yogurt, among other fermented foods, is an excellent source. When shopping, look for products that mention "live cultures" or "probiotic content." Dietary Supplements: For a direct dose, consider dietary supplements that contain Lactobacillus Gasseri, like vaginal probiotic Soaking Wet. The incredible Lactobacillus Gasseri stands as a testament to the wonders of the microbial world and their significant contributions to vaginal health, and our overall well-being. Sources https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3295086/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2045263/
Learn moreLactobacillus Crispatus
What is Lactobacillus Crispatus? Lactobacillus Crispatus is a rod-shaped bacterium that belongs to the genus Lactobacillus. This beneficial microorganism is particularly interesting because it can produce hydrogen peroxide (H2O2), a substance known for its antimicrobial properties. Naturally found in the vaginal environment as well as the vertebrate gastrointestinal tract, Lactobacillus Crispatus plays a crucial role in maintaining a balanced and healthy microbial ecosystem in the body. Lactobacillus Crispatus for Vaginal Health The vaginal environment is a delicate balance of various microbial species, which together contribute to the overall health and well-being of an individual. Lactobacillus Crispatus stands out as a dominant and beneficial species. When present, it aids in: Preventing Infections: By producing hydrogen peroxide, it inhibits the growth of harmful pathogens, helping to protect the vagina from infections. Maintaining pH Balance: A balanced vaginal pH is essential for a healthy vaginal environment. Lactobacillus Crispatus helps in maintaining the ideal pH, thus discouraging the growth of harmful bacteria. Protection against bacterial vaginosis (BV): BV is a condition characterized by an imbalance in the vaginal flora, often with a marked reduction or absence of Lactobacillus species. The presence of Lactobacillus Crispatus can help prevent this condition by ensuring the vaginal environment remains stable. CTV-05: The Probiotic Solution Given the vital role that Lactobacillus Crispatus plays in vaginal health, researchers have identified a specific strain, known as CTV-05, which can be used as a probiotic treatment. Suitable for both premenopausal and postmenopausal women, particularly those who suffer from recurrent urinary tract infections, this strain offers promise in: Treating and Preventing BV: Clinical trials have indicated that CTV-05 can effectively colonize the vagina, helping in both prevention and treatment of recurrent bacterial vaginosis and other genital infections. Complementing Antibiotic Treatment: For those already suffering from an infection, the combined use of CTV-05 and antibiotics has been shown to be effective, ensuring not only the treatment of the infection but also the restoration and maintenance of a healthy vaginal flora. Products like the LACTIN-V make use of CTV-05 gelatin suppository capsules, which are inserted into the vagina, allowing for direct colonization and support of the vaginal microbiota. Aside from prescription suppositories, the over the counter supplement Soaking Wet provides essential probiotics for vaginal health, including Lactobacillus Crispatus. https://www.youtube.com/watch?v=SzYF9N8qAVw Scientific Use of Lactobacillus The potential benefits of Lactobacillus Crispatus, much like Lactobacillus Rhamnosus, in vaginal health are undeniable. With the development of targeted probiotics like CTV-05, there is hope for millions of women worldwide who struggle with recurrent infections and bacterial imbalances. As science continues to explore the intricate world of our body's microbiota, the importance of these beneficial bacteria becomes more evident. It's a reminder that sometimes, nature, in its simplicity, offers the best solutions for our complex health challenges. Sources https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4891990/
Learn moreLactobacillus Rhamnosus
Introduction to Lactobacillus Rhamnosus Natural Presence: Lactobacillus is a naturally occurring bacteria in the gut, aiding in digestion and immune function. Special Strain: Lactobacillus rhamnosus GG (LGG) stands as a unique strain named after scientists Sherwood Gorbach and Barry Goldwin who isolated this specific strain. Prevalence: Among the most common strains found in probiotic supplements and foods like yogurt. Key Benefits of Lactobacillus Rhamnosus for Vaginal Health While most of the benefits of Lactobacillus Rhamnosus are associated with gut health, these can indirectly influence vaginal health. A healthy gut can contribute to the overall health of an individual, including the health of the vaginal microbiome. Blocking Harmful Bacteria: Lactobacillus rhamnosus competes for nutrients and attachment sites, preventing harmful bacteria growth. Improving Gut Barrier: Tightens the gut lining, preventing the leak of harmful compounds. Immune Regulation: Lactobacillus rhamnosus interacts with immune cells to regulate the body's immune response. Restoring Microbiome Balance: Particularly essential after disturbances from medication or infections, a balanced gut microbiome can positively impact vaginal health. Applications of Lactobacillus Rhamnosus This strain is not only beneficial for the gut but has broader applications for overall health: Digestive Relief: Alleviates symptoms like constipation, diarrhea, stomach pain, gas, and bloating. Disease Combatant: Reduces the severity of conditions such as gastroenteritis and C. difficile infection. Vaginal Health: LGG can be essential to vaginal health, which is why it's part of the vaginal health supplement Soaking Wet. Baby Health: Can ease baby colic, prevent sepsis, and protect premature babies from intestinal complications. Oral Health: Treats periodontal disease, a condition affecting the gums and teeth. Potential Side Effects and Considerations Despite the myriad of benefits, consumers should be aware of potential side effects: Infections: Those with suppressed immune systems or underlying health issues may be at risk of infections from probiotics. Harmful Chemical Production: As bacteria break down food, they may produce gases and compounds that might be harmful to some individuals. Antibiotic Resistance Concerns: As Lactobacillus rhamnosus is resistant to antibiotics, there's a theoretical risk it might transfer this resistance to other gut bacteria, complicating future infection treatments. https://www.youtube.com/watch?v=bnqwDZta64Y Conclusion Lactobacillus Rhamnosus GG, also known as LGG, is a beneficial probiotic with wide-ranging health benefits, similar to the probiotic Lactobacillus Crispatus. While its primary association is with gut health, the interconnectedness of bodily systems means that a healthy gut can also positively influence vaginal health in women, meaning LGG can be a natural remedy for vaginal dryness. Sources https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4155824/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8947445/
Learn moreLactoferrin
Introduction to Lactoferrin Lactoferrin (LF) is a multifunctional glycoprotein found predominantly in milk, the circulation, and secretory fluids of mucosal membranes. It plays a critical role in innate and acquired immunity, bridging the gap between the body's immediate and long-term defense mechanisms. With its antimicrobial and prebiotic activities, lactoferrin proves crucial in maintaining the delicate balance of the microbiota, especially within the female genital tract. Lactoferrin's Role in Preventing Bacterial Vaginosis Bacterial Vaginosis (BV): BV is a common vaginal condition characterized by the depletion of beneficial bacteria (lactobacilli) and an overgrowth of anaerobic bacteria. This imbalance often leads to inflammation and discomfort. Giellepi S.p.A Clinical Research: A landmark study sponsored by Giellepi Health Science Division and using DuPont's premium probiotic strains showcased the potential benefits of combining lactoferrin with specific probiotic strains. These probiotics, namely Lactobacillus acidophilus La-14 and Lactobacillus rhamnosus HN001, when paired with bovine lactoferrin RCX, showed promise in preventing recurrent BV, especially when used as adjuvant therapy to standard antibiotic treatments. Study Findings: The research indicated that the combination of lactoferrin and probiotics effectively reduced symptoms like vaginal discharge and itching. Importantly, this combination also considerably decreased the recurrence rate of BV compared to the placebo, highlighting a potential breakthrough in managing this vexing condition. The Impact of Lactoferrin on Vaginal Microbiota and Infections Bridging Immunity: Lactoferrin acts as a bridge between the body's innate and acquired immune responses. It plays a pivotal role in inhibiting bacterial and fungal infections, which, if left unchecked, can lead to various complications like endometritis, pelvic inflammation, and urinary tract infections. Prebiotic Activity: Lactoferrin's ability to support beneficial microbiota in the gastrointestinal and genital tract is noteworthy. This action is linked with lactoferrin's potential to inhibit infections in the genital area, with outcomes ranging from preventing premature deliveries to protecting fetuses and newborns. External Application: When applied externally, lactoferrin can enhance the health of the genital tract, restoring the balance of local microbiota. This equilibrium aids in warding off harmful microorganisms and promoting the growth of beneficial Lactobacillus species. https://www.youtube.com/watch?v=9qNb8AVbQxE Lactoferrin Supplements and Their Benefits Bovine Lactoferrin: Commonly isolated from milk, bovine lactoferrin (BLF) is widely available as a dietary supplement and in functional foods. Recognized as safe by the FDA and EFSA, BLF offers a host of benefits, including regulating iron metabolism, promoting bone formation, and exhibiting anticancer properties. Availability: Gynecological synbiotics, which combine probiotic lactobacilli and prebiotic BLF, are commercially available in some regions. These come in various forms, including vaginal tablets, ensuring that users have various options tailored to their needs. Soaking Wet: Lactoferrin is found in the vaginal health supplement Soaking Wet. Along with effective probiotics and nutrients, Soaking Wet is a great choice for all around vagina wellness. Sources: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8699013/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5614382/ https://www.mdpi.com/2076-2607/8/1/130 https://www.nutraceuticalsworld.com/contents/view_breaking-news/2018-12-28/study-finds-mixture-of-probiotic-strains-and-lactoferrin-reduces-common-cause-of-vaginal-discomfort/
Learn moreCholine - An Essential Nutrient With Many Benefits
What Is Choline? Choline is an essential compound necessary for normal bodily function and human health. It's neither a vitamin nor a mineral but it's often grouped with the vitamin B complex due to its similarities. In fact, this essential nutrient affects a number of vital bodily functions, including liver function, healthy brain development, muscle movement, nervous system maintenance, and metabolism. Functions in Your Body Choline plays a crucial role in several important processes within your body: Cell structure: It aids in the formation of fats that support the structural integrity of cell membranes. Cell messaging: Choline is involved in the production of compounds that act as cell messengers. Fat transport and metabolism: Choline is essential for creating a substance necessary for removing cholesterol from your liver. Inadequate choline may result in fat and cholesterol buildup in your liver. DNA synthesis: Along with other vitamins like B12 and folate, choline helps with a process that’s crucial for DNA synthesis. Healthy nervous system: Choline is required to make acetylcholine, an important neurotransmitter. It’s involved in memory, muscle movement, regulating heartbeat and other basic functions. Uses & Effectiveness Improving memory and cognition Choline plays a crucial role in cognitive function because it is a precursor for acetylcholine, a neurotransmitter involved in many functions including memory and muscle control. Several studies indicate that dietary supplements containing choline may improve memory and cognition. However, more research is needed to confirm these effects and to understand the optimal choline dosage for cognitive health. Protecting heart health Choline, in conjunction with other nutrients like folate and B vitamins, helps lower levels of homocysteine, an amino acid that is associated with heart disease when present in high concentrations. By aiding in the conversion of homocysteine to other substances, choline may contribute to heart health. More research is required to determine the exact effects of choline on heart health and whether choline supplements could be recommended as a part of heart disease prevention or treatment strategies. Reducing the risk of pregnancy complications Choline intake during pregnancy has been associated with a reduced risk of neural tube defects and potential enhancements in cognitive development in offspring. The importance of choline during pregnancy is reflected in the increased recommended daily intake for pregnant women, which is 930 mg/day. Cognitive Function Choline plays a vital role in cognitive function throughout all stages of life. In early life, it aids in the development of the hippocampus, a part of the brain involved in memory and learning. In older adults, choline may help maintain cognitive function and reduce the risk of cognitive decline and diseases like Alzheimer's. Brain Development The role of choline in brain development begins even before birth. It is critical in the development of the brain and spinal cord during pregnancy and continues to be important as the child grows, particularly in the development of the memory center of the brain. Higher choline intakes during pregnancy have been linked to improved cognitive function in children. Improving cystic fibrosis symptoms Preliminary research suggests that people with cystic fibrosis may have lower levels of choline, and that choline supplementation may improve lung function and liver health in these individuals. However, more research is needed to confirm these findings and understand how choline may be used in the management of cystic fibrosis. Dietary Choline Intake The Institute of Medicine has set adequate intake (AI) values for choline, which are intended to be sufficient for most healthy individuals and to help them avoid negative consequences of deficiency, such as liver damage. Recommended AI values of choline for different age groups: Age Group Choline Intake per Day (Male) Choline Intake per Day (Female) 0-6 months 125 mg 125 mg 7-12 months 150 mg 150 mg 1-3 years 200 mg 200 mg 4-8 years 250 mg 250 mg 9-13 years 375 mg 375 mg 14-18 years 550 mg 400 mg (450 mg during pregnancy, 550 mg during lactation) 19+ years 550 mg 425 mg (450 mg during pregnancy, 550 mg during lactation) Choline Deficiency Choline deficiency can cause harm, particularly for your liver. One study found that a significant proportion of adults experienced liver and/or muscle damage after going on a choline-deficient diet. Choline is particularly important during pregnancy, as a low intake may increase the risk of neural tube defects in unborn babies and other pregnancy complications. Despite the fact that most Americans do not consume adequate amounts of choline in their diets, actual deficiency is rare. At-Risk Populations Certain individuals are at an increased risk for choline deficiency: Endurance athletes: Their levels of choline fall during long endurance exercises, such as marathons. People with high alcohol intake: Alcohol can increase choline requirements and the risk of deficiency, especially when intake is low. Postmenopausal women: Estrogen aids in choline production in the body. Therefore, postmenopausal women, who typically have lower estrogen levels, may be at a greater risk of deficiency. Pregnant women: Choline requirements increase during pregnancy due to the unborn baby requiring choline for development. Dietary Sources of Choline Choline can be obtained from various foods and supplements. Food sources: Food Source Amount of Choline Beef Liver (2.4 oz or 68 grams) 290 mg Chicken Liver (2.4 oz or 68 grams) 222 mg 1 Large Hard-boiled Egg 113 mg
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