As we strive for vibrant health and vitality, especially as we age, it’s easy to focus on popular vitamins and minerals while missing out on some remarkable nutrients.
However, beyond the well-known players in the nutritional landscape lies a fascinating compound with profound benefits, particularly for our cognitive functions.
One of these lesser-known gems is a compound that significantly supports brain health and overall well-being. This vital nutrient warrants our attention and exploration for a fuller, healthier life.
Choline is an organic, water-soluble compound that, while not classified as a vitamin or mineral, is essential for several bodily functions, especially those related to the nervous system and brain.
Emerging evidence found that choline plays a significant role in cognitive performance, mental health, and even the prevention of certain neurodevelopmental disorders.
This nutrient is crucial for synthesising acetylcholine, a neurotransmitter that facilitates communication between nerve cells and is involved in memory, mood, muscle control, and other brain and nervous system activities.
Our bodies cannot produce enough acetylcholine without adequate choline, leading to impaired cognitive function and an increased risk of neurological conditions.
Benefits of choline
Choline’s importance spans various life stages. During pregnancy, it is vital for fetal brain development, and studies indicate that higher choline intake can lead to improved information processing speeds in infants.
This suggests that choline not only supports the development of the brain but may also have long-lasting effects on a child’s cognitive abilities.
For adults, particularly those in midlife and beyond, maintaining sufficient choline levels may help preserve memory and protect against cognitive decline.
Research has linked higher choline intake to better cognitive performance and a reduced risk of neurodegenerative diseases such as Alzheimer’s and Parkinson’s.
Moreover, choline has been associated with mental health benefits, including lower levels of anxiety and a decreased risk of depression.
It also plays a role in maintaining heart health by reducing levels of homocysteine, an amino acid linked to heart disease, and supporting bone density, potentially protecting against osteoporosis.
Are you getting enough choline?
Despite its importance, many people are unaware of choline and may not get enough in their diets. Choline is considered an ‘essential’ nutrient because our bodies cannot produce it sufficiently—we must obtain it from our diet.
Choline is predominantly found in animal-based foods such as beef, eggs, fish, chicken, and milk. However, plant-based sources like peanuts, kidney beans, mushrooms, and cruciferous vegetables like broccoli contain choline, albeit in smaller amounts.
The recommended daily intake of choline varies by region and life stage. For example, in the US, men are advised to consume 550mg daily, while women should aim for 425mg. Increased amounts are recommended during pregnancy and breastfeeding.
Despite these guidelines, studies have shown that many people do not meet the recommended intake, particularly those following vegan diets, as eggs are one of the richest sources of choline.
Choline’s role in the brain is crucial. It’s primarily a ‘brain nutrient’, said Emma Derbyshire, science writer and founder and CEO of the consultancy Nutritional Insight.
Our bodies need to synthesise the neurotransmitter acetylcholine, a chemical that transmits messages from the brain to the body via nerve cells. Acetylcholine is crucial for brain nerve cells, which are necessary for memory, thinking, and learning processes.
One research study with nearly 1,400 participants aged 36 to 83 discovered that individuals with a higher choline intake generally exhibited better memory performance, and consuming choline during midlife may offer protective benefits for our brains.
Choline is often found as an ingredient in supplements labelled as ‘nootropics’—a varied collection of substances that some individuals believe can improve learning and memory capabilities.
On the other hand, choline deficiency has also been associated with neurodegenerative disorders such as Alzheimer’s and Parkinson’s disease.
Another way choline may affect the brain is on our mental health. One study found that higher intake of choline was associated with lower levels of anxiety. In another study, having a higher dietary intake of choline was linked to a lower risk of depression.
Recent research from the University of Queensland also brought new hope to those seeking ways to protect and enhance neurological function.
Dr Rosemary Cater, a dedicated university researcher, made a groundbreaking discovery that could lead to innovative treatments for brain disorders.
She found that choline, a nutrient often likened to a vitamin, plays a crucial role in our bodies, particularly in brain development and function.
Dr Cater emphasised the importance of this nutrient, stating that we require a daily intake of 400-500 mg to support essential processes such as cell regeneration, gene expression regulation, and neural communication.
For years, scientists have been puzzled by dietary choline’s journey to bypass the blood-brain barrier—a protective layer of cells that shields the brain from potentially harmful substances in the bloodstream. While this barrier is vital for our health, it also complicates the delivery of drugs designed to treat neurological conditions.
Dr Cater’s research has illuminated this mystery by identifying molecular ‘doorways’ that could transport drugs into the brain.
She found that choline crosses the blood-brain barrier through a cavity in the FLVCR2 protein, where a network of protein residues stabilises it.
Dr Cater and her team used advanced cryo-electron microscopy to observe how choline binds to FLVCR2.
This innovation offers crucial insights into the design of drugs that can imitate choline’s pathway, enabling these drugs to be transported by FLVCR2 to their intended sites within the brain.
Featured in the renowned journal Nature and supported by funding from the National Institutes of Health, Dr Cater’s research exemplifies the strength of global collaboration. After joining the University of Queensland in 2024 with an Australian Research Council Discovery Early Career Researcher Award.
Have you noticed a difference in your cognitive function or mental health after increasing your choline intake? Please share your experiences in the comments below, and let’s learn from each other’s journeys toward better brain health.
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