The underappreciated nutrient that's vital for our brains

reader · April 9

From The BBC

The compound has been linked to improved cognitive performance and reduced anxiety – but are you getting enough of it?

You may not have heard of choline before, but studies show that it's crucial for our health, at various stages of life.

Choline is neither a vitamin or a mineral – it's an organic compound that's vital to the healthy functioning of the human nervous system. Now there's emerging evidence that consuming more choline can have a wide range of powerful effects, from improving cognitive performance to protecting against neurodevelopmental disorders, including attention-deficit/hyperactivity disorder (ADHD) and dyslexia.

The nutrient also seems to play a significant role in human neurodevelopment. In one study, babies who whose mothers took choline supplements during pregnancy gave birth to infants with higher information processing speeds – a measure of healthy cognitive functioning.

Scientists say that choline is a wonder-nutrient, but that it has been hugely overlooked. So, where does choline come from – and are you getting enough of it?

Every cell in our body contains choline, says Xinyin Jiang, professor of health and nutrition sciences at Brooklyn College in New York, US.

Choline is an "essential" nutrient, which means we need it for our health, but our bodies don't produce enough on their own. Instead, we need to get some of it from our diets. In this sense, it's similar to omega 3 fatty acids, although it's actually closely associated with B vitamins, says Emma Derbyshire, science writer and founder and CEO of the consultancy Nutritional Insight.

Choline can be found mostly in animal-based foods, including beef, eggs, fish, chicken and milk, but it's also in peanuts, kidney beans, mushrooms and cruciferous vegetables such as broccoli – although animal foods tend to contain more choline than plant-based sources.

We need choline for numerous functions in our bodies, including liver function. Not having enough can cause a number of problems.

Continues at

https://www.bbc.com/future/article/20250408-choline-the-underappreciated-nutrient-thats-vital-for-our-brains