Choline is an important nutrient that most people don’t think about—but it plays a major role in keeping our bodies and brains healthy. While the liver makes small amounts of choline on its own, we still need to get most of it from food. Choline is found in foods like eggs, meat, poultry, broccoli, beans, and other sources. But many people aren’t getting enough.
A recent study from Arizona State University has uncovered just how serious a lack of choline can be, especially when it comes to the brain. The researchers found that not getting enough dietary choline could be linked to the development of Alzheimer’s disease. This study adds a new piece to the puzzle of what might trigger or speed up this complex condition.
The team looked at what happened to mice that were deprived of choline in their diets. Some of the mice were normal, while others had been genetically modified to show symptoms similar to Alzheimer’s disease.
In both groups, the lack of choline had harmful effects. The mice developed liver damage and larger-than-normal hearts. The mice with Alzheimer’s-like symptoms also showed greater brain changes that are commonly linked to the disease.
These brain changes included the formation of amyloid plaques, which build up between brain cells, and tau tangles, which form inside the brain cells. Both are classic signs of Alzheimer’s disease in humans.
Beyond the brain, the choline-deficient mice also gained excess weight, had issues with blood sugar control (a risk factor for diabetes), and lost coordination in their movements.
According to the research team, this problem may be more common in humans than we realize. First, many people don’t meet the daily choline intake set by the Institute of Medicine back in 1998. Second, recent studies suggest that even that recommended amount might not be enough to fully support brain health, especially as we age.
This discovery is especially important for people following plant-based diets, since many of the richest sources of choline—like eggs and meat—are animal-based.
While there are some good plant sources of choline, such as soybeans, Brussels sprouts, and certain nuts, people on vegetarian or vegan diets might still fall short. That’s why the researchers suggest considering low-cost choline supplements to fill in the gap.
Taking in enough choline could help protect your liver, heart, metabolism, and—perhaps most importantly—your brain. While more research is needed to fully understand how choline impacts diseases like Alzheimer’s, the evidence is growing that this often-overlooked nutrient plays a vital role in long-term health.
This study, led by Dr. Ramon Velazquez and published in Aging Cell, is a reminder that even small changes in diet can have big effects on the body. For those who want to protect their memory and reduce their risk of age-related decline, making sure you get enough choline is a smart and simple step.
If you care about Alzheimer’s, please read studies about the likely cause of Alzheimer’s disease, and new non-drug treatment that could help prevent Alzheimer’s.
For more information about brain health, please see recent studies about diet that may help prevent Alzheimer’s, and results showing some dementia cases could be prevented by changing these 12 things.
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