Choline: The Underappreciated Brain Nutrient
Although it’s less frequently discussed than some of the more well-known vitamins and minerals, choline is an essential nutrient that profoundly affects our brains throughout our lives. That’s why in the next couple of posts, we’re looking at how exactly it affects the brain, all the way from early cognitive development to neuroprotection as we age.
The early stages
The importance of choline starts before we’re born: it plays a vital role in prenatal development, contributing to the formation and function of the fetal brain and spinal cord.
Choline is key in the production of the major phospholipid known as phosphatidylcholine, which forms cell membranes and contributes to neurogenesis (the way in which neurons are formed in the brain).
Ongoing research has revealed that sufficient choline intake during pregnancy is linked to improved cognitive outcomes in offspring, including enhanced memory and learning abilities.
Synthesizing neurotransmitters
Choline also plays a critical part in the production of a neurotransmitter called acetylcholine.
Acetylcholine is synthesized from choline and acetyl-CoA, via the enzyme choline acetyltransferase. It is crucial for several key brain functions, including attention, memory, and muscle control.
Acetylcholine also plays a key role in the cerebral cortex and hippocampus, brain regions associated with learning and memory.
Mental health
And that’s not all that acetylcholine can do: it also contributes to mood regulation, with studies suggesting that those with lower levels of choline may be more likely to develop mood disorders, such as anxiety or depression.
Protecting neurons into later life
Choline has neuroprotective effects, helping to reduce oxidative stress and inflammation that are linked to cognitive decline by modulating the immune response of the brain.
It also reduces the levels of homocysteine, an amino acid that can have neurotoxic effects at high levels and increase the risk of neurogenerative disease.
Adequate choline intake can help maintain appropriate levels of acetylcholine into later life, supporting improved cognitive function and the structural integrity of neurons as we grow, promoting optimal brain health in the long term.
Sources of choline
Some good dietary sources of choline include:
Fish
Caviar
Liver
Kidneys
Eggs
Chicken and turkey
Soybeans, kidney beans and lima beans
Shiitake mushrooms
Wheatgerm
Quinoa
Almonds
Cruciferous vegetables
Red potatoes
Cottage cheese.
So, as always, a healthy balanced diet is the way to go. Choline is also available in supplement form. Remember, always speak to a practitioner before considering taking any new supplements or medication!