Choline: How to increase MENTAL CLARITY and reduce BRAIN AGING

Choline is a water-soluble nutrient, which is grouped with the B-complex vitamins. To humans, it’s an essential nutrient because it’s used as a precursor or a “building block” of a neurotransmitter, acetylcholine. Inside the brain, acetylcholine acts as a neuromodulator altering the way our brain structures process information from point to point having a direct impact on mental clarity and memory.

In 1998 the National Academy of Sciences, USA, evaluated that choline as a required nutrient for humans and recommended daily intake amounts


Choline is one of those key molecules in the world of neuroscience, that has gained popularity in the past few decades due to its ability to not only enhance memory, but also tackle the big guys like Alzheimer’s disease.



Memory-Enhancer


A study conducted in 2004 by Dr. SH Zeisel suggested that when rat pups received choline supplements (in utero or in the second week of their life), their brain function changed the development of the hippocampus in the brain resulting in enhanced memory function. Choline supplementation is super essential in adults, especially during pregnancy as it has a positive impact on the development of fetus’ brains.


Neuroplasticity


which is the brain’s ability to create new connections through synapses. This happens when we come across new experiences or even learn new facts or build new habits. A paper published in 2009 by Dr. PM Kidd in  Alternative Medicine Review, which concluded that Alpha –Glycero-phospho-choline (GPC) – which is a natural choline compound found in the brain, supports neuroplasticity through nerve growth factor receptor.

 

Protects your brain from aging


As we all know, as we age, along with other functions of our body, our brain is subjected to conditions such as: stroke, Alzheimer’s disease and other degenerative diseases. In 1994, an Italian clinical trial on 2,044 patients suffering from recent stroke were supplied alpha-GPC in doses of 1,000 mg/day for 28 days and 400 mg three times per day for the five ensuing months. The trial supported the role of alpha-GPC on the cognitive recovery of patients.


In a well-controlled multicenter study conducted in 2003 by Dr. De Jesus Moreno which included 261 participants. GPC significantly improved cognitive function in patients with mild-to-moderate Alzheimer’s disease. The patients were randomly assigned to receive either 1,200 mg of GPC or placebo daily for six months. After the six month mark, patients who received GPC scored better than those who received placebo. GPC treated patients had higher cognitive function and behavioural improvement, while the placebo group worsened. 

Growing number of research studies suggest that mild cognitive decline is preventable and sometimes reversible by taking supplements such as Choline.

How to:


There are number of foods you can introduce in to your diet to increase choline levels in your brain, these primarily include eggs, beef livers, salmon, and some vegetables like cauliflower, broccoli, and navy beans. However, one egg contains about 100 mg of choline, therefore supplementation is also available to ensure you’re getting an optimum dosage of Choline in your diet. The FDA has established the recommended dosage of Choline at 550 mg for men each day, and the dosage for women is 425 mg daily, with the the upward limit of 3000g. Before introducing any supplement into your diet, please consult a licensed physician.

 

 

Sources:

http://www.lifeextension.com/magazine/2011/1/feed-your-brain/page-01

http://www.sciencedirect.com/science/article/pii/0024320575904518

http://www.ncbi.nlm.nih.gov/pubmed/15640516

https://en.wikipedia.org/wiki/Acetylcholine

http://www.ncbi.nlm.nih.gov/pubmed/19364191

https://www.ncbi.nlm.nih.gov/pubmed/8030842

http://www.ncbi.nlm.nih.gov/pubmed/12637119

http://depressiontreatments.net/choline-and-its-importance-in-neuro-plasticity/

http://onlinelibrary.wiley.com/doi/10.1002/ana.410140306/abstract

http://www.ncbi.nlm.nih.gov/pubmed/?term=De%20Jesus%20Moreno%20Moreno%20M%5BAuthor%5D&cauthor=true&cauthor_uid=12637119

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