Today, I want to share with you a little-known nutrient essential for brain health, intelligence and your overall sense of well-being.
It’s called choline. And it directly enhances the neurotransmitter in your brain responsible for a plethora of cognitive functions.
Unfortunately, it’s estimated up to 90% of the population is deficient in this crucial nutrient!
The good news is, you can add foods high in choline to your diet. That’s an easy way to enhance the amount of the neurotransmitter acetylcholine in the brain. I’ll give you a list of brain-fog-fighting foods at the end of this article.
So what happens when the brain has more acetylcholine at the ready?
Well, a lot of really important functions are going to make your life easier, for starters.
Acetylcholine is involved in processes related to memory formation, retention, recall, mathematical and verbal reasoning, planning and focus.
High acetylcholine levels can make your thinking clearer and boost your speed of cognition.
Lower levels will cause inattention, difficulty remembering new information and recalling stored memories, diminished mental energy and the characteristic sensation of "brain fog".
One of the most important functions of acetylcholine in the brain is its ability to make the brain more "plastic." This simply means your brain is able to change more efficiently and create new neural pathways.
It’s believed a more-plastic brain is able to create memories more efficiently, resulting in your ability to retain and recall more information.
It’s also believed that less-plastic brains contribute to neurological diseases such as ADHD and Alzheimer’s.
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Other benefits of acetylcholine include:
Improved learning capability
Increased communication in the brain
More mental energy and reduced fatigue
Better creative thought & problem-solving
Enhanced verbal processing
Faster reactions & thought-processing
The recommended amount of choline intake in your diet to sufficiently supply the brain with acetylcholine is around 550 milligrams.
The king of choline when it comes to food is beef liver, with a whopping 500 milligrams of choline in just 5 ounces.
Liver isn’t exactly a very common food in most people’s refrigerators. So let’s skip to the next-best alternative — eggs.
One large egg contains around 115 milligrams of choline.
Remember to eat the yolk, though — it’s the healthiest part of the egg!
Other foods high in choline include wild-caught fish, grass-fed poultry, grass-fed beef, spinach, cauliflower, quinoa, kidney beans and almonds.
I always recommend food before supplements. But for some, it may not be possible to get enough choline from diet alone.
When it comes to boosting acetylcholine through supplementation, I suggest a supplement called Alpha-GPC, which stands for L-Alpha glycerylphosphorylcholine.
Alpha-GPC is the most bioavailable form of choline on the market. It has been shown to boost acetylcholine in the brain.
Athletes may want to think about using Alpha-GPC due to its ability to enhance growth hormones in the body. It can enhance power output, which choline from food has not been shown to achieve.
As you can see, choline is essential to your cognitive health. And having more of it is something that everyone could potentially benefit from.
Happy and healthy investing,