Choline: Eat More of This Brain-Boosting Nutrient

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.

Related story: A Breakthrough in Alzheimer’s Treatment is on the Way

Other benefits of acetylcholine include:

  Improved learning capability

  Prevents insomnia

  Increased communication in the brain

  More mental energy and reduced fatigue

  Better creative thought & problem-solving

  Logical reasoning

  Enhanced verbal processing

  Faster reactions & thought-processing

  Mood-boosting effects

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,

Brad Hoppmann

Your thoughts on “Choline: Eat More of This Brain-Boosting Nutrient”

  1. Almost did a double take when I thought you suggested ingesting Cholrine. lol. Thanks for the article!

  2. Thank you, Brad, for this health information, especially for people like us in our 70’s. The deficiency has been addressed and the best foods are listed to provide what is needed.

  3. My thanks also for improving health information. We like using foods for health, first. But when one has a problem, it’s good to know what the deficiency is, and which foods are best sources.
    This was a good one, especially for elders like me.

  4. Huston, we have a problem !!!!

    70% of all supplements are not what they say they are. Either the supplement is not present or it is “just a minuscule amount and the rest if all filler, or the raw material comes from China and is not tested and is just used to fill the bottle and the supplement manufacturer is unaware of what he/she are selling to the public. This is true for all supplements !!! Be careful what you buy online or from a health store (GNC is the worst for this activity) or a pharmacy. Buyer Beware…..

  5. Interesting. Acetylcholine is the primary neural transmitter in the body. Similiar to feeding the body mitichondrial precursers for muscular enhancement.

  6. Thanks, you have just saved me a lot of trial and error work in adjusting my diet. I’m 74 and have been trying to track down what dietary factors are causing an increase in “seniors moments”. Problem solved, it was a decrease in egg consumption! I should be back to normal shortly.

  7. So glad your articles on sensible health care are still coming! At 86 my bloods are straight down the middle. Wondering if calf liver is just as good as beef? Tks.

  8. I would encourage you to reference the work of Dr. Michael Greger and others on all of your nutrition topics. Dr. Greger is the undisputed guru on the topic of evidence based nutrition (that is, what do the facts really show). As you will see in the attached videos on the topic of choline, your article is unfortunately not providing your readers with all of the facts about choline.

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