Although foods rich in choline—liver, egg yolks, and red meat—tend to be higher in saturated fat, choline can also be found in foods lower in saturated fat including salmon, cod, tilapia, chicken breast, and legumes. Although choline deficiencies can lead to adverse health effects, too much choline can also cause problems, including: hypotension. sweating. vomiting. excessive salivation. liver toxicity. a fishy body odor.
Plant foods that are especially rich in choline include tofu, soynuts, soymilk, cruciferous vegetables, cooked dried beans, quinoa, peanuts, and peanut butter. Also avocados,
What foods provide carnitine? Animal products like meat, fish, poultry, and milk are the best sources. In general, the redder the meat, the higher its carnitine content. Dairy products contain carnitine primarily in the whey fraction
Your body can produce L-carnitine out of the amino acids lysine and methionine. For your body to produce it in sufficient amounts, you also need plenty of vitamin C ( 4 ). In addition to the L-carnitine produced in your body, you can also obtain small amounts by eating animal products like meat or fish
L-carnitine helps the body produce energy. It is important for heart and brain function, muscle movement, and many other body processes. (It also helps burn energy and lose weight.)Avocados have carnitine.
Carnitine is termed a conditionally essential nutrient, as under certain conditions its requirements may exceed the individual's capacity to synthesize it.
Protein energy malnutrition is a common problem in patients with chronic kidney disease (CKD). Scattered reports indicate that supplementation of Carnitine may improve patients' clinical symptoms, with significant improvement in nutritional parameters.
Poster Comment:
I saw an info video touting choline and carnitine for brain health.