Acetylcholine Food Sources to Naturally Increase Levels

Acetylcholine is a neurotransmitter that plays important roles in the central and peripheral nervous systems. It is known for its role in allowing the brain to process and access information and maintaining proper muscle function.

Giving your body the nutrients it needs to produce Acetylcholine is one of the main ways you can help support Acetylcholine production via the foods you eat. What are the best Acetylcholine-rich foods to incorporate into your diet?

Healthy individuals naturally produce adequate amounts of acetylcholine in the body from its precursor, choline; however, common conditions such as stress and chronic illness may decrease the amount of acetylcholine the body is able to produce.

In situations where health is compromised, it’s important to have a diet rich in choline to help support the body’s production of acetylcholine. Unfortunately research suggests that up to 90% of the population are not consuming adequate levels of this essential nutrient, which can make Choline supplementation necessary.

Acetylcholine Precursors

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Acetylcholine and Food: Look for a diet rich in Choline

A great way to support Acetylcholine production in the body is to have a diet rich in choline – the molecular precursor the body uses to produce Acetylcholine.

Choline can be found naturally in many foods and a diet rich in Choline can help support Acetylcholine production in the body. The best source of choline in food is eggs, whether fresh, separated or dried.

Most of the choline found in eggs is contained within the yellow part of the egg, the yolk. For preservation purposes, egg yolks can be purchased dried to extend the shelf life in the store and at home. One cup of dried egg yolk can contain up to 1,400 mg of choline and one whole egg can contain as much as 300 mg of choline.

Meat and seafood are also great sources of choline and consumption of these foods may increase acetylcholine levels in the body. Liver is an excellent source of choline because choline is metabolized in the liver of animals.

For instance, three ounces of beef liver contains approximately 360 mg of choline, while chicken and turkey livers average between 220-320 mg. Although liver is the most choline-rich meat product, other types of meat also have high levels of this Acetylcholine precursor: three-ounce portions of chicken, beef, turkey, Atlantic salmon and cod can contain between 60-150 mg of choline.

In the last few decades, soy has become a popular meat alternative for vegetarians. Although animal meat is an excellent source of choline, plant-based sources can be a great substitute.

Soybean oil can contain as much 50 mg of choline per tablespoon and soy flour is another great way to increase choline levels in your diet. Every cup of soy flour used in a recipe adds approximately 200 mg of choline.

Dairy products are also a great food option to help support Acetylcholine production. Lacto-vegetarians will often use dairy as a good way to get the recommended daily doses of essential nutrients, including choline. A cup of milk with breakfast in the morning can get you as much as 40 mg of choline and 20 mg can be found in 100 g of yogurt or cottage cheese.

As with all dairy, it is best to look for natural and pasteurized forms to get the most nutrients, including fats, vitamins and minerals. Another dairy product that often gets overlooked is buttermilk. A great way to add choline to your dinner or dessert is to make sauces and sweet treats with buttermilk, since it contains up to 120 mg per serving.

Health Benefits of Acetylecholine Foods

Sufficient Acetylcholine levels are important for good overall health, which includes a healthy central nervous system, a focused mind and efficient memory.

It is especially important to have enough Acetylcholine when experiencing long periods of stress. During stress, bodily systems may not function as efficiently as normal and less Acetylcholine may be synthesized.

If enough Acetylcholine is not manufactured in the body, and the diet cannot be altered to increase Choline consumption, benefits may be gained by using supplements to support Acetylcholine production in the body.

The recommended daily dose of choline is 550 mg for men and 425 mg for women. There are several brands of choline on the market and the supplement usually comes in the form of 500 mg capsules. Only one 500 mg capsule per day needs to be taken to reach the daily recommended dose. Higher doses may be taken if recommended by a healthcare professional.

As with any supplement, it is important to talk to a healthcare provider before beginning supplementation, especially if you are taking other medications. Choline supplements are considered likely safe and are generally well tolerated, just like most acetylcholine food sources.

However, it is important to always take plenty of water and monitor common signs and symptoms of supplement reaction, including nausea, vomiting, diarrhea or constipation.

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