How Choline Affects Brain Function and Cognitive Health

Using choline for brain health is something we are all far more familiar with than we might realize.

Choline is an essential nutrient that all humans need for proper mental function.

It works by stimulating production of the key neurotransmitter Acetylcholine, responsible for memory, mental clarity, and the healthy formation of synaptic connections between neurons.

Unfortunately, contemporary diets have left as many as 90 percent of the population deficient in the compound and therefore not able to enjoy the many choline brain benefits.

Let’s take a look at what’s to be gained by boosting choline levels in the brain, and how to do it safely and effectively.

Choline

Cholinergic Supplement

Memory

Brain Health

Cognition

How It Works:

• Supports memory and synaptic plasticity
• Raises acetylcholine levels
• Promotes brain health and focus

Dosage:

Between 250 - 1,000 mg per day

Safety:

Rated Likely Safe

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Choline Brain Benefits

Choline’s vital role in the production of the neurochemical Acetylcholine provides a host of cognitive benefits.

It is most well known as a memory enhancer, but that is just one of dozens of positive effects it can have on the mental landscape. Perhaps the most important effect is enhanced neuroplasticity in the physical structure of the brain.

Plasticity refers to the ability of neurons to form new connections through synapses. These new connections occur when we have new experiences or make new connections of logic or insight about facts, sensory stimulus, and emotions.

A brain’s ability to remain plastic is another way of describing intelligence, with the potential to adapt to and thrive in new situations. All of this begins with healthy amounts of Acetylcholine, which in turn requires choline to produce.

A thriving mental environment with higher levels of Acetylcholine can be more conducive to better memory, recall of facts, feelings of mental clarity, the ability to reason and articulate thoughts clearly, coherent verbal skills, and logical thinking.

Choline brain benefits can lead to enhanced focus and the ability to concentrate, including faster reaction times to stimulus. It is crucial for learning of all kinds. Due to its sharpening of concentration, choline is used by some people for ADD and ADHD, although research on this use is lacking.

Research on choline brain benefits is promising, but limited, and more research still needs to be done to understand all of the benefits and effects of supplemental choline in the body. At this time in the USA, Choline is available as a health supplement only, and the FDA has not approved Choline as a drug to prevent or treat any conditions.

Risks of Choline Deficiencies

The flipside of all of those excellent benefits are significant risks when it comes to a lack of choline and Acetylcholine in the brain.

Many neurological diseases may have their root in a lack of these compounds, most notably Alzheimer’s disease. It is estimated that as many as 50 percent of all people over the age of 85 will present the symptoms of Alzheimer’s.

The exact reason is unclear, but it is thought that over a lifetime, neural pathways become more rigid and less able to form new connections. For this reason, choline might serve as a kind of lubricant for easier synaptic connections, improving memory for older people.

Even for younger people, a lack of choline can impair fluid mental function. Inability to focus and concentrate, poor recall of facts, and a feeling of “mental fog” could all be indicators of low levels of choline in the brain.

Natural Sources of Choline

The main source of brain choline for most people is through food. Choline occurs naturally in a few common staple foods.

These primarily include eggs, beef livers, salmon, and some vegetables like cauliflower, broccoli, and navy beans. The question is, do the amounts present in these foods constitute an adequate dosage of choline? For the average person, possibly not.

Whereas the common recommended intake for males is around 555 mg of choline per day and 425 mg per day for females, a single egg contains only around 100 mg. Most people don’t consume 5 eggs every day, so some supplementation is often required.

Additionally, by increasing the servings of many choline-rich foods, other affiliated risk factors may arise, like eating too many calories or too much cholesterol.

What Is Alpha GPC?

It is much more preferable to keep those calories in check and instead boost choline brain levels through light supplementation.

One of the most potent Acetylcholine producers on the market is choline derived from soy lecithin, called Alpha GPC (L-Alpha Glycerylphosphorylcholine).

Alpha GPC is comparable in the body to the choline product of Phosphatidylcholine, a key component of brain cell membranes. It is fully bioavailable, meaning it crosses the blood brain barrier and is taken up by neurons directly.

Alpha GPC is known to enhance memory and boost learning skills. It also stacks very well with other nootropics such as Piracetam, boosting overall effects and also negating the unwanted effects of some racetams, like headaches.

Other common forms of choline, like Choline Citrate and Choline Bitartrate, are not as effective because they are not as bioavailable and much of their potency is lost upon digestion in the gut.

Is A Choline Overdose Possible?

The Natural Medicines database has rated Choline as Likely Safe when taken orally and appropriately. When used in excessively high dosages though it is considered Possibly Unsafe. It is possible to take too much choline and achieve toxic levels in the brain which will produce side effects. These might include dizziness, high blood pressure, sweating, and impaired liver function.

However the threshold for overdose is very high. While the daily recommended intake for most people is between 400 and 500 mg, an overdose would not occur until at least 3.5 grams were consumed, more than 6 or 7 times the normal dose. So, it’s actually quite difficult to accidentally take too much choline if you stay within normal intake ranges.

At proper doses, choline is free from significant side effects, and may be a potent tool for improving cognitive function in countless way.

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