Published this month: a practical guide to choline — what it does, where to get it, and simple ways to add it to your diet. If you want clearer focus, better memory, or to support a healthy brain as you age, choline deserves your attention.
Choline is a nutrient your brain uses to make acetylcholine, a chemical involved in memory and muscle control. Low choline can affect memory, attention, and mood — especially for older adults and pregnant people who need more for fetal brain growth. Think of choline as a building block: your brain needs it to keep signaling and repairing itself efficiently.
Does everyone need a supplement? Not always. Many people get enough from food, but some groups—vegetarians, vegans, older adults, and pregnant people—often fall short. If you notice brain fog, slow thinking, or trouble remembering names, checking choline intake is a simple step to try.
Food first. Good sources include eggs (especially the yolk), liver, chicken, fish, dairy, soy, and cruciferous veggies like broccoli and Brussels sprouts. One large egg can provide a big chunk of your daily choline need, so adding eggs a few times a week is an easy win.
Supplements exist if you can’t get enough from food. Common forms are choline bitartrate (cheap, basic), CDP-choline and alpha-GPC (often used for cognition). These supplements differ in how well the body uses them and how quickly they affect brain chemicals. If you try a supplement, start low and watch for side effects like stomach upset or a fishy smell, and check with your doctor if you take other meds or are pregnant.
Quick, practical tips:
- Add an egg to breakfast three times a week. It’s one of the easiest choline boosts.
- Swap some red meat for chicken, fish, or tofu a few times weekly.
- Toss steamed broccoli or Brussels sprouts into meals — they help and add fiber.
- If you’re pregnant, ask your clinician about choline needs; recommendations are higher.
Want to learn more? The full article published in September breaks down amounts, compares supplement types, and gives simple meal ideas that raise choline without major diet changes. Check that post if you want a step-by-step plan based on your diet and goals.
If you have a specific concern — memory slips, planning for pregnancy, or switching to a plant-based diet — I can point you to the best food swaps and safe supplement options tailored to your needs.
Choline is an essential nutrient that plays a crucial role in brain health and cognitive function. Discover why choline is important, how it benefits your brain, and find practical tips for incorporating it into your diet. Unlock your brain's full potential with simple dietary changes.