Choline

Ever heard of choline? Well, until recently, neither had we. This essential nutrient is largely missing from many of our diets. Good sources include beef, chicken, beef and chicken liver, salmon, and cod. Some cruciferous vegetables like broccoli and brussels sprouts also have choline, as does quinoa, kidney beans, and roasted soybeans. But one of the best sources is eggs, particularly the yolks. Since so many sources of choline are animal-based, vegetarians and vegans need to be particularly vigilant about the potential need for supplementation.

We all need choline for the healthy function of our bodies because of its impact on liver function, muscle movement, the nervous system, and metabolism. Luckily our livers make choline naturally, but not enough for all our needs. Therefore, we must look to our diets to supplement what our bodies do not make. Why is supplementation necessary? Well, choline is necessary for the structural health of cells, and it is needed to produce acetylcholine, an important neurotransmitter that aids with memory, mood, muscle control, and other brain and nervous system functions.

But choline is also a key factor in healthy fetal brain development. According to renowned biomedical scientist and health educator, Dr. Rhonda Patrick, choline is important for gene expression and cellular health and in a recent study, when given to pregnant women (in doses of 480 mg or 930mg), the children whose mothers received the higher dose scored better on IQ tests.

But while choline supplementation should be an obvious choice for pregnant women, there are also benefits for men, and women who are not expecting. Specifically, choline supports overall cognitive function and may delay age-related cognitive decline and neurodegenerative diseases.

So, for those of us who want to maintain our beautiful bodies and brains as we age, since choline supplements can be purchased as capsules, softgels, tablets, gummies, powders, and liquid drops, we’re betting there’s a way you can easily work this into your healthy lifestyle. And if supplements are not your thing, consider an omelette, quiche, soufflé, or frittata for you next meal!