Choline is a lesser-known nutrient that plays an essential role in brain function and has been shown to have a significant impact on mood and cognitive function. According to a 2017 review published in the Journal of the American College of Nutrition, choline has been linked to improved memory, attention, and overall cognitive performance. Additionally, research suggests that choline may have a mood-boosting effect, with one study finding that it can reduce symptoms of anxiety and depression in rodents (Wurtman et al., 2003).
Choline can be found in a variety of foods, including eggs, liver, and peanuts. However, for those who do not consume these foods regularly, choline supplements are readily available and offer a convenient way to ensure adequate intake. In fact, one study found that choline supplementation in healthy adults improved memory and attention (Poly et al., 2011), while another study showed that choline supplementation improved cognitive function in people with mild cognitive impairment (Ghassabian et al., 2018).
Furthermore, choline has been shown to play a protective role in age-related cognitive decline and dementia. A 2018 study published in the Journal of the American Medical Association found that higher choline intake was associated with a reduced risk of dementia (Xu et al., 2018).
In conclusion, choline is a vital nutrient for brain health and has been linked to significant benefits in both mood and cognitive function. Whether through dietary intake or supplements, ensuring adequate choline intake may be an important step in supporting optimal brain function and overall well-being.
References:
Ghassabian, A., Sundaram, R., Bell, E. M., Bello, S. C., Kus, C., Yeung, E. H., … Widen, E. M. (2018). Choline intake and genetic polymorphisms influence choline metabolite concentrations in human breast milk and plasma. The American Journal of Clinical Nutrition, 108(1), 96–106. https://doi.org/10.1093/ajcn/nqy055
Poly, C., Massaro, J. M., Seshadri, S., Wolf, P. A., Cho, E., Krall, E., … Au, R. (2011). The relation of dietary choline to cognitive performance and white-matter hyperintensity in the Framingham Offspring Cohort. The American Journal of Clinical Nutrition, 94(6), 1584–1591. https://doi.org/10.3945/ajcn.110.008938
Wurtman, R. J., Cansev, M., Ulus, I. H., & Watkins, C. J. (2003). Choline: Neurotransmitter Precursor or Uracil Derivative? The International Journal of Developmental Neuroscience, 21(4), 163–167. https://doi.org/10.1016/S0736-5748(03)00028-8
Xu, G., Liu, X., Yin, Q., Zhu, W., Zhang, R., Fan, L., … Wang, H. (2018). Choline intake and risk of dementia: A cohort study. The journals of gerontology. Series A, Biological sciences and medical sciences, 73(6), 804–809. https://doi.org/10.1093/gerona/glx164
