Consuming choline-rich foods may lower the risk of Alzheimer’s, study shows

Eating for Brain Health: The Role of Choline

New findings suggest that a simple change in diet could lower the risk of Alzheimer’s disease. Researchers from Boston, Chicago, and Washington, D.C. have discovered a link between high choline intake and a reduced likelihood of developing dementia.

Choline is an essential micronutrient found in various foods like chicken, eggs, dairy products (including milk and yogurt), cruciferous vegetables such as broccoli and Brussels sprouts, beans, and fish.

According to the study, individuals consuming adequate amounts of choline had better cognitive functioning and showed a decreased risk of dementia. The participants, who were around 81 years old on average and had no prior Alzheimer’s diagnosis, underwent annual neurological assessments over an eight-year period.

After extensive follow-up, researchers found that a daily intake of approximately 350 milligrams of choline corresponded with the lowest risk for clinical Alzheimer’s in older adults. Ilana Moorstein, a registered dietitian based in Los Angeles, emphasizes the beneficial effects of choline on brain health. She stated, “This study prompted me to increase my choline intake. My memory has certainly declined over the years; I often joke that it’s just ‘pregnancy brain’ lingering.”

Moorstein typically maintains a healthy lifestyle—getting enough sleep, exercising regularly, engaging in cognitive activities like Mah Jongg, and limiting alcohol. This led her to consider choline as the next step in her health regimen.

Interestingly, more than 90% of the choline in eggs is located in the yolk. So, for those opting for egg whites for dietary reasons, choline supplements might be a better choice. Nutritionists, referring to guidelines from Harvard School of Public Health, suggest customizing choline intake to fit individual dietary needs. For instance, they noted that premenopausal women may require less choline due to increased estrogen levels, which help produce choline in the body.

In a separate discussion with Fox News Digital, Dr. Daniel Amen, a psychiatrist and founder of the Amen Clinic in California, highlighted the importance of nutrition for brain health, saying, “Your brain utilizes 20 to 30% of your daily caloric burn.” He also shared his admiration for walnuts, citing their rich choline and omega-3 fatty acids content. Salmon is another staple he recommends, benefiting from its omega-3 richness along with organic blueberries and a variety of vegetables.

“Think of it this way—if you throw together a salad with blueberries, salmon, walnuts, and a drizzle of lemon and olive oil, you’re set for a nutritious lunch that supports brain function,” he advised.

Furthermore, Dr. Amen suggested exploring supplements such as vitamin D, omega-3, fish oil, or even a daily multivitamin to promote better brain health. He noted, “Almost two-thirds of Americans have low vitamin D levels, which is associated with a range of health risks for both brain and body. It’s worth optimizing your vitamin D.”