Choline is a vital building block, attaching to omega-3 DHADHA is short for Docosahexaenoic Acid. It is an essential omega-3 fatty acid found in fish such as salmon, mackerel and herring, and is often…, to build the brain cell’s membrane through which all communication happens. Previous studies have found remarkable effects supplementing choline in pregnancy on promoting ‘smart’ babies with faster reflexes and cognitive processes. Choline, in the form of phosphatidyl choline, is found in lecithin capsules and granules, which are a popular health food product.
This study of 125,000 people followed over 12 years, from the UK Biobank data and published in the American Journal of Clinical Nutrition, found a direct relationship between dietary intake of choline with a steady decrease in risk as a person’s dietary choline levels increased up to around 400mg a day.
Choline is rich in eggs, fish and meat. An egg provides around 120mg, a 50g beef or salmon steak around 50mg. Cow’s milk has a little, but just a fraction of that found in human milk. Beef liver is the richest source. Eggs are by far the best source. Plant based sources include soya, quinoa and other nuts, seeds and beans, also broccoli. 50g of almonds or broccoli gives about 25mg.
Choline is an essential nutrient both for the body and especially the brain but has no Recommended Daily Allowance. My recommendation is to eat two eggs most days, and six eggs a week as a minimum, plus fish, some meat if you’re that way inclined, and soya, quinoa, broccoli, nuts and seeds if you’re not.
However, it is probably wise to supplement, especially if you’re vegetarian. Two ‘high PC’ lecithin 1,200mg capsules a day gives 250mg of phosphatidyl choline (PC) which is the form that choline is used in the body.
Further Information
Read more in my book ‘Upgrade Your Brain‘ from HOLFORDirect, as well as supplements supporting brain health – Lecithin (inc. high phosphatidyl choline, 504mg), Connect (B Vitamins) and Omega-3.
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