By reducing activation of microglia, choline can help protect Alzheimer’s patients from Dementia and Alzheimers as well as further brain damage.
Eggs are a primary source of choline in the diet; with 115 mg of choline per egg yolk, they’re an easy way to ensure sufficiency.
The Importance of Choline for Dementia Prevention
Choline[27] is a precursor to acetylcholine and is an essential nutrient not only for your brain and nervous system but also your cardiovascular function. The Institute of Medicine officially recognized choline as an essential nutrient for human health in 1998.[28]
Aided by a transporter protein, choline combines with acetyl coenzyme A at the neuron terminal to form the neurotransmitter acetylcholine. Adequate amounts of choline must be available in your brain at all times, in order for your neurons to function properly.[29] Choline has also been shown to protect against Alzheimer’s by:[30]
Reducing your homocysteine level, an amino acid that has been shown to cause neurodegeneration and is involved in the formation of amyloid plaques, two hallmarks of Alzheimer’s. Choline converts homocysteine into methionine, which has a number of beneficial effects.
Inhibiting microglia activation. Microglia cells clear debris from your brain, and while this is a crucial function, in Alzheimer’s the microglia have a tendency to become overactivated, causing inflammation in the brain that can result in the death of neurons. By reducing activation of microglia, choline can help protect Alzheimer’s patients from further brain damage.
Other Health Benefits of Choline
Choline is also involved in the synthesis of phospholipids required for healthy cell structures. The most common phospholipid is phosphatidylcholine, better known as lecithin, which constitutes between 40% and 50% of your cellular membranes.[31] Choline is also required for:[32]
Mitochondrial function — A 2014 study[33] found choline is important for healthy mitochondrial membranes in liver cells, and an animal study[34] published in 2010 also reported choline-deficient diets impaired cognition and motor coordination by causing mitochondrial dysfunction in the brain. As noted by the authors, their findings “underline that, similar to the liver, the brain also needs an adequate choline supply for its normal functioning.”
Healthy fetal development[35] — Choline is required for proper neural tube closure,[36] brain development and healthy vision.[37] Research shows mothers who get sufficient choline impart lifelong memory enhancement to their child due to changes in the development of the hippocampus (memory center) of the child’s brain.[38]
Epigenetic regulation of gene expression — As explained in a 2013 paper,[39] “Dietary intake of methyl donors like choline influences the methylation of DNA and histones, thereby altering the epigenetic regulation of gene expression.”
Fat transport and metabolism — Choline is needed to carry cholesterol from your liver; choline deficiency could result in excess fat and cholesterol buildup resulting in fatty liver disease.[40],[41]
Studies have linked higher choline intake to a range of benefits, including a decreased risk of death from heart disease,[42] a 24% decreased risk for breast cancer,[43] and the prevention of nonalcoholic fatty liver disease (NAFLD).[44],[45],[46]
In fact, choline appears to be a key controlling factor in the development of fatty liver, as it enhances secretion of very low density lipoprotein (VLDL) particles in your liver, which in turn are required to safely transport fat out of your liver.[47]Research has also discovered evidence of epigenetic mechanisms of choline,[48] which also helps explain how choline helps maintain healthy liver function.
Are You Getting Enough Choline to Protect Your Health?
While a dietary reference intake value has not yet been established for choline, the Institute of Medicine set an “adequate daily intake” value of 550 milligrams per day for adult men and 425 mg for adult women[49] for the prevention of liver damage.
Keep in mind, however, that requirements can vary widely, depending on your overall diet, age, ethnicity[50] and genetic makeup.[51] Pregnant and breastfeeding women, athletes and postmenopausal women typically need higher amounts, and eating a diet high in (otherwise healthy) saturated fats may also increase your choline requirement.[52]
The tolerable upper intake level for choline is 3.5 grams per day. Side effects of excessive choline include low blood pressure, sweating, diarrhea and a fishy body odor.[53]
Eggs are a primary source of choline in the diet; with 115 mg of choline per egg yolk,[54] they’re an easy way to ensure sufficiency. Other healthy choline sources[55] include organic grass fed beef organ meats (kidney and liver), organic pastured chicken or turkey. Supplementation, including with krill oil, is another option if you’re concerned about getting enough choline from your diet
This article was previously published August 1, 2019, on Mercola.com (now updated with new information)
Sources and References
1 Alz.org, 2019 Alzheimer’s Disease Facts and Figures, Page 17 (PDF)
7, 21, 22, 23, 26 Drugs.com Anticholinergic Drugs to Avoid in the Elderly, Updated June 27, 2019
9, 11, 13, 24 KHN.org July 18, 2019
10 JAMA Internal Medicine June 24, 2019 [Epub ahead of print]
12 Harvard Health May 2015, Which antidepressants have anticholinergic effects?
14, 15, 16 CNN June 25, 2019
19 JAMA Internal Medicine March 2015; 175(3): 401-407, Results
25 Journal of the Royal Society of Medicine September 2000; 93: 457-462 (PDF)
31, 39, 48, 51 Curr Opin Clin Nutr Metab Care. 2013 May; 16(3): 339–345
32 Natural Products Insider, The Choline Need June 2017; 7(12) (PDF)
54 Nutrients Natural Choline From Egg Yolk. November 13, 2019
Thanks for this! Yay for eggs! Also very good for our eyes, but I forget what the substance is that makes them so.
This is why I feel veganism makes no sense... Eggs don't have to be fertilized to be an excellent food source, and they are soooo healthy, with the animal protein we need. Cheese, too.
And it's sad how we've been lied to about animal fats (the best kind of fats), and told crap carbs and sugar is okay.
My general advice to anyone is to eat like your great-grandparents did. Simple, fresh, lots of veggies with lots of variety, and animal fats and yes, meat. I don't get militant about anything, but to my mind, that's the ticket. But I don't like raw oysters, so don't bring me any of that. ;)
Had a case of food poisoning way back in college. Was in bed for 2 weeks. Lost lots of weight, was really weak. Eggs were the only thing that sounded appetizing for some reason. I gained a lot of respect for eggs then, and though I eat them sparingly, I really consider them deep nutrition. I do try to buy only organic eggs, they are worth twice the money for their nutrition. Someday I will get ducks again, someday quite soon, for duck eggs are amazing as well. Best from Oregon thanks AV for this.