Most people have heard about the importance of vitamins and minerals, but far fewer know about choline.
Even though it is not discussed as often, choline is an essential nutrient that helps many parts of the body work properly.
It supports brain development, keeps the liver healthy, helps muscles and nerves function, and plays an important role in memory and thinking.
The human body can produce a small amount of choline in the liver. However, this is not enough to meet our daily needs, so most choline must come from food. Good sources include eggs, chicken, fish, lean meat, dairy products, beans, broccoli, soybeans, Brussels sprouts, and some nuts.
Researchers from Arizona State University have now found new evidence that not getting enough choline may have serious effects on health, especially the brain. Their study, published in Aging Cell, suggests that a long-term lack of choline could increase changes linked to Alzheimer’s disease.
Alzheimer’s disease is the most common form of dementia. It slowly damages brain cells, leading to memory loss, confusion, difficulty thinking, and problems carrying out everyday activities. Scientists believe the disease develops over many years before symptoms become obvious, making prevention an important area of research.
To better understand the role of choline, the researchers studied mice fed a diet lacking this nutrient. Some of the mice were healthy, while others had been genetically altered to develop changes similar to Alzheimer’s disease in humans.
The results showed that a lack of choline affected the whole body. Mice developed liver damage, enlarged hearts, gained extra weight, and had poorer control of blood sugar. They also became less coordinated when moving around.
The effects on the brain were especially concerning. Mice with Alzheimer’s-like disease developed more amyloid plaques and tau tangles than animals receiving enough choline. These abnormal protein changes are two of the main features found in the brains of people with Alzheimer’s disease.
The researchers believe these findings may also be relevant to humans because many people do not consume enough choline every day. Current intake recommendations were introduced many years ago, and some scientists now think higher amounts may be needed to support healthy brain ageing.
People following vegetarian or vegan diets may need to pay particular attention because many of the richest sources of choline come from animal foods. Although plant foods such as soybeans, beans, Brussels sprouts, quinoa, and some nuts contain choline, it may take careful meal planning to obtain enough.
The researchers suggest that low-cost choline supplements could be useful for some people who struggle to meet their daily needs through food alone. However, they also advise speaking with a doctor or dietitian before starting supplements, since nutritional needs vary between individuals.
This study was carried out in mice, so it cannot prove that choline deficiency directly causes Alzheimer’s disease in people. More human research is needed to determine whether increasing choline intake can reduce dementia risk or slow memory decline.
Even so, the findings add to growing evidence that diet plays an important role in brain health. Eating a balanced diet that provides enough essential nutrients may help protect not only the brain but also the liver, heart, and metabolism as we age.
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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