Choline is an essential nutrient that many people know very little about, even though it is needed for good health.
It helps build healthy cells, supports the liver, keeps nerves working properly, and plays an important role in memory and brain function.
While the liver can make a small amount of choline, the body relies on food to provide most of what it needs.
Many everyday foods contain choline. Eggs are one of the richest sources, but it is also found in meat, poultry, fish, dairy products, beans, broccoli, soybeans, Brussels sprouts, and some nuts.
Even with these food choices available, research suggests that many people do not consume enough choline each day.
Scientists from Arizona State University wanted to learn what happens when the body does not get enough of this important nutrient.
Their study, led by Dr Ramon Velazquez and published in Aging Cell, found that choline deficiency may affect several organs and could also increase changes linked to Alzheimer’s disease.
Alzheimer’s disease is the most common type of dementia. It slowly destroys brain cells, leading to memory loss, confusion, and difficulty carrying out everyday tasks. Researchers believe the disease develops over many years before symptoms become obvious.
One of the main features of Alzheimer’s disease is the build-up of amyloid plaques between brain cells. Another is the formation of tau tangles inside brain cells. Together, these abnormal proteins damage communication between nerve cells and eventually lead to cell death.
To investigate the effects of choline deficiency, the researchers studied two groups of mice. One group was healthy, while the other had been genetically altered to develop Alzheimer’s-like changes. Both groups were fed diets lacking enough choline.
The findings showed that choline deficiency affected much more than the brain. The mice developed liver damage, enlarged hearts, gained excess weight, had poorer blood sugar control, and showed problems with balance and movement.
The effects on the brain were especially concerning. Mice with Alzheimer’s-like disease developed more amyloid plaques and tau tangles after being deprived of choline. These findings suggest that a long-term lack of choline may worsen processes linked to Alzheimer’s disease.
The researchers also pointed out that many people may not be getting enough choline from their diets. Current intake recommendations were introduced many years ago, and some scientists believe they may not fully meet the needs of healthy brain ageing.
People following vegetarian or vegan diets may need to pay extra attention because many of the richest sources of choline are animal foods. However, plant foods such as soybeans, beans, Brussels sprouts, quinoa, and certain nuts can also contribute to daily intake. Some people may benefit from a choline supplement after discussing it with their doctor or dietitian.
Although this research was carried out in mice and cannot prove that choline deficiency causes Alzheimer’s disease in humans, it adds to growing evidence that nutrition plays an important role in long-term brain health. Larger studies in people are still needed to confirm these findings.
Eating a balanced diet that provides enough essential nutrients is one of the simplest ways to support healthy ageing. Along with regular exercise, quality sleep, and controlling blood pressure and blood sugar, getting enough choline may become another important step in protecting both the brain and the rest of the body.
If you care about Alzheimer’s disease, please read studies about the protective power of dietary antioxidants against Alzheimer’s, and eating habits linked to higher Alzheimer’s risk.
For more health information, please see recent studies that oral cannabis extract may help reduce Alzheimer’s symptoms, and Vitamin E may help prevent Parkinson’s disease.
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