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How Much Choline Should I Eat? The Genetic Calculator

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How Much Choline Should I Eat? The Genetic Calculator

Chris Masterjohn, PhD
Jul 27, 2019
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How Much Choline Should I Eat? The Genetic Calculator

chrismasterjohnphd.substack.com

The Masterjohn Genetic Choline Calculator is a free tool you can use to turn your raw data file from Ancestry or 23andMe into a precise recommendation of how much choline you should aim to get from food! Click here to start using it:

The Masterjohn Genetic Choline Calculator

This tool is more actionable and simpler to interpret than many other third party genetic reports that cost $10-$45, but is completely free. In fact, I don't even ask you for your email address to give you the report! (Though I do suggest you sign up for my Occasional Newsletter, which is where I'll notify you whenever I release something big like this.)

The default display for the results is “Just Gimme What Works.” This tells you how much choline you should aim for, how much betaine you should replace it with, and gives you examples of how to get these nutrients from foods.

If you're as geeky as I am, you can switch to the “Advanced Stuff” tab at the top of the calculator's results and get the specific single nucleotide polymorphisms (SNPs) that were taken into account, the math used for the calculation, and the supporting references.

Click here to start using the calculator, or keep reading to learn more about it.

The Idea Behind the Genetic Choline Calculator

The idea behind the calculator is that more choline gets used up for methylation (click here to learn more about that process) when you are less effective at using folate to support that process.

The SNPs Used by the Genetic Choline Calculator

The calculator uses SNPs in the folate transporter (SLC19a1, rs1051266, G80A), the enzyme that helps make the precursor to methylfolate (MTHFD1, rs2236225, G1958A), and the enzyme that helps make methylfolate itself (MTHFR, rs1801131, A1298C and rs1801133, C677T) to develop a “methylfolate score.” This is used to calculate how much choline you should aim for.

It then uses a polymorphism in the enzyme that helps make phosphatidylcholine, a specific form of choline that protects against fatty liver disease, promotes gall bladder health, and facilitates healthy digestion of dietary fats and absorption of fat-soluble vitamins (PEMT, rs7946, 5465G>A). This is used to tell you the likelihood that missing your choline requirement will hurt these functions in your body.

Calculate Your Choline Requirement Now!

Alright, here's the link to the calculator again:

The Masterjohn Genetic Choline Calculator

When You're Done…

When you're done calculating your choline requirement, check out these links:

  • The Choline Database allows you to search and sort the choline contents of foods to help you meet your requirement.

  • My Vitamins and Minerals 101 course teaches you about choline in the context of all the other vitamins and minerals. It is free, designed for beginners, yet highly valued by nutrition professionals and experts. To see what other people are saying about it, check out the >1400 comments on the Facebook post.

  • Sign up for my Occasional Newsletter, and I will notify you every time I come out with a cool new tool like this.

How to Share This and Show It Love

  • Share it on Facebook.

  • Retweet it on Twitter.

  • Heart it on Instagram.

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Masterpass members get access to premium content (preview the premium posts here), all my ebook guides for free (see the collection of ebook guides here), monthly live Q&A sessions (see when the next session is here), all my courses for free (see the collection here), and exclusive access to massive discounts (see the specific discounts available by clicking here). Upgrade your subscription to include Masterpass membership with this link.

Learn more about the Masterpass here.

Take a Look at the Store

  • At no extra cost to you, please consider buying products from one of my popular affiliates using these links: Paleovalley, Magic Spoon breakfast cereal, LMNT, Seeking Health, Ancestral Supplements. Find more affiliates here.

  • For $2.99, you can purchase The Vitamins and Minerals 101 Cliff Notes, a bullet point summary of all the most important things I’ve learned in over 15 years of studying nutrition science.

  • For $10, you can purchase The Food and Supplement Guide for the Coronavirus, my protocol for prevention and for what to do if you get sick.

  • For $15, you can pre-order a single format of my Vitamins and Minerals 101 book, my complete guide to nutrition, which I am currently working full-time on finishing.

  • For $25, you can pre-order a digital bundle of my Vitamins and Minerals 101 book.

  • For $29.99, you can purchase a copy of my ebook, Testing Nutritional Status: The Ultimate Cheat Sheet, my complete system for managing your nutritional status using dietary analysis, a survey of just under 200 signs and symptoms, and a comprehensive guide to proper interpretation of labwork.

  • For $35, you can pre-order a complete bundle of my Vitamins and Minerals 101 book.

  • For $250-$1499.99, you can work one-on-one with me.

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How Much Choline Should I Eat? The Genetic Calculator

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