Vitamin B4 (Choline): Choline benefits for runners
Vitamin B4 --- more accurately called Choline --- creates the critical neurotransmitter Acetylcholine, which is essential for muscle movement.
Many foods contain choline. The main dietary sources of choline in the United States consist primarily of animal-based products that are particularly rich in choline—meat, poultry, fish, dairy products, and eggs. Cruciferous vegetables and certain beans are also rich in choline, and other dietary sources of choline include nuts, seeds, and whole grains. 
CHOLINE BENEFIT IN THE BODY:
Choline is a necessary component of neurotransmitter Acetylcholine, which enables body functions, especially muscle contraction.
HOW CHOLINE WORKS:
Choline is not categorized as a vitamin because the body can synthesize the molecule on its own. However, choline is vital for body functions especially muscle movement.
Running is a complicated motor process. To initiate running, the brain sends an electrical signal down the spinal cord to leg muscles through nerve cells. Like power lines connecting a power plant to your home, millions of nerve cells are involved in this transmission.
These nerve cells do not touch end to end, but instead have a small gap between called a synapse. At the end of one nerve cell, the electric signal is converted to a chemical signal, transmitted across the synapse, and causes the next nerve cell to fire an electric signal to continue the transmission train. Chemical neurotransmitters, such as acetylcholine, function in the synapse to carry transmission messages.
Best wishes chasing your running goals!
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