Choline is an essential nutrient that the body needs every day to stay healthy. Although the liver can make a small amount, it is not enough to meet the body’s needs.
Most choline must come from the foods we eat. It helps build healthy cell membranes, supports normal brain development, helps nerves send signals to muscles, and keeps the liver working properly. Without enough choline, many important parts of the body may not function as they should.
Good sources of choline include eggs, chicken, beef, fish, milk, and other animal foods. Some plant foods also contain choline, including soybeans, beans, broccoli, Brussels sprouts, mushrooms, peanuts, and some nuts and seeds.
However, people who eat little or no animal products may find it harder to get enough choline from food alone if they do not carefully plan their diets.
Scientists have become increasingly interested in choline because of its possible role in protecting the brain as people grow older. Alzheimer’s disease, the most common form of dementia, slowly destroys memory, thinking, and the ability to carry out everyday tasks.
There is currently no cure, so researchers are looking for ways to reduce the risk or slow the disease before it becomes severe. Good nutrition is one area receiving a great deal of attention.
Researchers at Arizona State University recently studied what happens when the body does not receive enough choline. Using mice, they examined how long-term choline deficiency affected different organs, especially the brain. They also wanted to learn whether low choline levels could make Alzheimer’s disease worse.
The findings were concerning. Mice that did not receive enough choline developed damage in several organs. Their livers showed signs of disease, and their hearts became larger than normal. Even more worrying, their brains developed changes that are commonly linked with Alzheimer’s disease.
Scientists know that two major changes occur in the brains of people with Alzheimer’s disease. One is the buildup of sticky protein clumps called amyloid plaques between brain cells.
The other is the formation of twisted protein fibers called tau tangles inside brain cells. These changes damage brain cells, interfere with communication between them, and eventually lead to memory loss and problems with thinking.
In this study, mice that were already genetically likely to develop Alzheimer’s disease became even worse when they did not receive enough choline. They developed more amyloid plaques and other harmful brain changes.
They also gained extra weight, developed changes in blood sugar that could increase the risk of diabetes, and had greater difficulty with balance, movement, and coordination.
The results suggest that getting enough choline may be important not only for brain health but also for the health of the heart, liver, and metabolism. Although this research was carried out in mice, it raises important questions about whether low choline intake could also affect people over many years.
Many nutrition experts believe that a large number of adults do not consume enough choline. In 1998, the Institute of Medicine established recommended daily intake levels.
However, some researchers now believe these recommendations may not provide the best protection for long-term brain health, although more human studies are needed before guidelines can be changed.
The researchers stress that people should not rush to take high-dose supplements without medical advice. For most people, eating a balanced diet with a variety of choline-rich foods is the best way to meet daily needs. When food alone is not enough, a healthcare professional or registered dietitian can advise whether a supplement is appropriate.
This study adds to growing evidence that what we eat throughout life may have a major effect on healthy aging. Along with regular exercise, good sleep, not smoking, and managing conditions such as high blood pressure and diabetes, proper nutrition may help reduce the risk of diseases that affect the brain and other organs.
The study was led by Ramon Velazquez at Arizona State University and was published in the journal Aging Cell.
If you care about Alzheimer’s disease, please read studies about vitamin D deficiency linked to Alzheimer’s and dementia, and strawberries can be good defence against Alzheimer’s.
For more health information, please see recent studies about foods that reduce Alzheimer’s risk, and oral cannabis extract may help reduce Alzheimer’s symptoms.
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