Choline - The Missing Link for Strength & Muscle
Most people know that protein and exercise are key for building muscle, but few realise how important choline is for strength and physical performance — especially as we age.
A 2023 Nutrients study found that older adults who consumed higher amounts of choline gained significantly more strength and lean muscle mass during a 12-week resistance training program than those with low choline intake.
What the Study Found
Researchers followed healthy adults aged 50–69 who trained three times a week for 12 weeks. Participants were divided into groups receiving low, medium, or high choline intake through food and supplements.
Those with low choline intake showed:
- Half the strength gains compared to the medium and high choline groups.
- Reduced muscle quality, even when consuming similar protein and calories.
In contrast, participants with higher choline intake gained nearly 50% more strength and improved muscle density — meaning their muscles worked more efficiently.
Why Choline Matters
Choline supports:
- Muscle contraction and nerve function via acetylcholine production.
- Cell membrane health and muscle repair.
- Fat metabolism and energy efficiency.
As we age, low choline intake can slow muscle recovery and strength development, even with regular training.
How to Support Healthy Choline Levels
One simple way to boost your intake is through Sunflower Lecithin— a natural, plant-based source of choline. It supports muscle health, cognition, and metabolism without the cholesterol found in eggs or meat.
Pairing sunflower lecithin with consistent resistance training helps your body build and maintain strength from the inside out.
Disclaimer
The information provided in this blog is intended for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment.
Buy Wonder Foods Sunflower Lecithin here:
For best results, combine good nutrition with smart movement — visit our partners at Propel Fit to learn how exercise physiology can optimise your results.
