What are the benefits of acetylcholine foods. How can you increase acetylcholine levels naturally. Which foods contain high amounts of choline. What are the potential side effects of acetylcholine supplements.

Understanding Acetylcholine: The Brain’s Essential Neurotransmitter

Acetylcholine is a crucial neurotransmitter that plays a vital role in various cognitive functions. As a chemical messenger, it facilitates communication between nerve cells, influencing memory, learning, and muscle movement. While the body produces acetylcholine naturally, there’s growing interest in ways to boost its levels for enhanced mental performance.

Acetylcholine is synthesized from two key components: acetyl coenzyme A (derived from glucose) and choline. The enzyme choline acetyltransferase catalyzes this reaction. Given its importance in brain function, maintaining optimal acetylcholine levels is essential for cognitive health.

The Link Between Acetylcholine and Cognitive Function

Research has shown a strong correlation between acetylcholine levels and cognitive abilities. Low acetylcholine levels have been associated with:

• Impaired learning and memory
• Increased risk of dementia
• Progression of Alzheimer’s disease

These findings have sparked interest in ways to naturally boost acetylcholine levels, particularly through diet and supplementation.

Choline-Rich Foods: Natural Sources to Boost Acetylcholine

While direct acetylcholine supplementation isn’t possible, consuming foods high in choline can indirectly increase acetylcholine levels. Choline is an essential nutrient that serves as a precursor to acetylcholine. Here are some of the best dietary sources of choline:

1. Beef liver: 3 ounces (85 grams) provides 65% of the Daily Value (DV)
2. Eggs: 1 large hard-boiled egg contains 27% of the DV
3. Beef top round: 3 ounces (85 grams) offers 21% of the DV
4. Roasted soybeans: 1/2 cup (86 grams) contains 19% of the DV
5. Roasted chicken breast: 3 ounces (85 grams) provides 13% of the DV
6. Cod: 3 ounces (85 grams) contains 13% of the DV
7. Cooked shiitake mushrooms: 1/2 cup (73 grams) offers 11% of the DV

Incorporating these foods into your diet can help ensure adequate choline intake, potentially supporting acetylcholine production and cognitive function.

Supplements That May Enhance Acetylcholine Levels

For those looking to boost acetylcholine levels beyond dietary sources, several supplements may be beneficial. These fall into two main categories:

Choline Supplements

Choline supplements directly provide the building blocks for acetylcholine synthesis. Popular options include:

• Alpha-GPC (L-alpha-glycerylphosphorylcholine)
• Citicoline (CDP-choline)
• Choline bitartrate

Among these, alpha-GPC and citicoline are often preferred due to their higher choline content and better absorption rates.

Acetylcholinesterase Inhibitors

These supplements work by inhibiting the enzymes that break down acetylcholine, potentially prolonging its effects. Some natural options include:

• Ginkgo biloba
• Bacopa monnieri
• Huperzine A

It’s important to note that the efficacy of these supplements in raising acetylcholine levels may vary, and more research is needed to fully understand their impact compared to choline supplementation.

The Potential Benefits of Increasing Acetylcholine Levels

Enhancing acetylcholine levels through diet or supplementation may offer several cognitive benefits. Research has shown promising results in various areas:

Improved Memory and Learning

Studies in both animals and humans suggest that higher choline intake may boost memory, particularly in individuals with existing memory issues. In mouse studies, lifelong choline supplementation significantly improved memory and reduced the formation of amyloid-beta plaques, which are associated with Alzheimer’s disease.

A human study involving 2,195 participants aged 70-74 found that those with higher blood choline levels performed notably better in memory and learning tasks compared to those with low levels. This suggests that maintaining adequate choline intake throughout life may support cognitive function in later years.

Enhanced Focus and Attention

Acetylcholine plays a crucial role in maintaining focus and attention. Some studies have shown that increasing acetylcholine levels may improve concentration and the ability to sustain attention over extended periods. This could be particularly beneficial for students, professionals, and anyone engaged in tasks requiring prolonged mental effort.

Potential Neuroprotective Effects

Emerging research suggests that maintaining optimal acetylcholine levels may have neuroprotective effects, potentially reducing the risk of cognitive decline and neurodegenerative diseases. While more studies are needed to confirm these effects, the preliminary findings are promising for long-term brain health.

Potential Side Effects and Precautions

While increasing acetylcholine levels through diet and supplementation can offer benefits, it’s important to be aware of potential side effects and take necessary precautions:

Overconsumption of Choline

Excessive choline intake can lead to adverse effects, including:

• Fishy body odor
• Gastrointestinal discomfort
• Low blood pressure
• Increased sweating

The tolerable upper intake level for choline is set at 3,500 mg per day for adults. It’s crucial to stay within recommended limits, especially when using supplements.

Interactions with Medications

Supplements that affect acetylcholine levels may interact with certain medications, particularly those used to treat Alzheimer’s disease or other cognitive disorders. Always consult with a healthcare provider before starting any new supplement regimen, especially if you’re taking prescription medications.

Individual Variability

The effects of increased acetylcholine levels can vary from person to person. Some individuals may experience heightened sensitivity to acetylcholine, potentially leading to side effects even at lower doses. It’s important to start with small amounts and monitor your body’s response when introducing new supplements or significantly changing your choline intake.

Optimizing Acetylcholine Levels: A Balanced Approach

To maximize the benefits of acetylcholine while minimizing potential risks, consider adopting a balanced approach:

1. Prioritize dietary sources: Focus on incorporating choline-rich foods into your diet as the primary means of supporting acetylcholine production.
2. Consider supplementation judiciously: If dietary intake is insufficient, carefully selected supplements may be beneficial. Start with low doses and gradually increase as needed.
3. Monitor your response: Pay attention to how your body and mind react to changes in choline intake or supplementation. Keep track of any improvements in cognitive function or potential side effects.
4. Consult healthcare professionals: Before making significant changes to your diet or starting new supplements, consult with a healthcare provider, especially if you have pre-existing health conditions or are taking medications.
5. Combine with other brain-healthy habits: Support acetylcholine function through a holistic approach that includes regular exercise, adequate sleep, stress management, and cognitive stimulation.

The Future of Acetylcholine Research and Applications

As interest in cognitive enhancement and brain health continues to grow, research into acetylcholine and its modulators is likely to expand. Future directions may include:

Targeted Therapies

Researchers are exploring more targeted approaches to modulating acetylcholine levels, potentially leading to more effective treatments for cognitive disorders and neurodegenerative diseases.

Personalized Recommendations

Advances in genetic testing and biomarker analysis may allow for more personalized recommendations for acetylcholine support, tailoring interventions to individual needs and responses.

Novel Delivery Methods

New technologies may emerge for delivering choline or acetylcholine-enhancing compounds more effectively, potentially improving absorption and targeting specific brain regions.

As our understanding of acetylcholine’s role in cognitive function deepens, the potential for developing more effective strategies to support brain health and enhance mental performance continues to expand. By staying informed about the latest research and working closely with healthcare professionals, individuals can make educated decisions about incorporating acetylcholine-boosting foods and supplements into their wellness routines.

Benefits, Side Effects, and Types

In recent years, nootropics, also called smart drugs, have gained popularity among people looking to improve their mental performance.

Acetylcholine is a neurotransmitter, or brain chemical, that plays a role in many key aspects of brain function, such as memory, thinking, and learning.

While acetylcholine supplements don’t exist, supplements that may indirectly raise acetylcholine levels have become popular among people interested in nootropics as a way to enhance mental performance.

This article explores the benefits and side effects of acetylcholine supplements, and outlines the best types.

Acetylcholine is a molecule that functions as a neurotransmitter (chemical messenger) in your body. This means it relays messages from your brain to your body through nerve cells (1).

It’s produced from acetyl coenzyme A, which comes from the sugar molecule glucose, and choline, with the help of an enzyme called choline acetyltransferase (1).

It has many important functions in the body and plays a role in muscle movement, thinking, working memory, and many other brain functions (2, 3).

Conversely, low acetylcholine levels have been linked to learning and memory impairments, as well as brain disorders, such as dementia and Alzheimer’s disease (2, 4, 5).

Because acetylcholine plays a role in brain functions, supplements that increase acetylcholine levels have gained interest as nootropics, natural or synthetic substances that may improve your mental performance.

Acetylcholine can’t be taken as a dietary supplement. However, supplements that increase the release of acetylcholine, such as choline supplements, and those that inhibit the breakdown of acetylcholine may boost acetylcholine levels.

Summary

Acetylcholine is a neurotransmitter that plays a role in muscle movement, thinking, working memory, and other aspects of the brain. Low levels have been associated with memory impairment and brain disorders.

Though acetylcholine plays a key role in many aspects of your health, there are no dietary supplements that can directly increase its levels.

However, you can eat foods or take dietary supplements that indirectly increase the release of acetylcholine or inhibit its breakdown.

One of the easiest ways to raise acetylcholine levels is to consume foods or take dietary supplements that are high in choline — an essential nutrient that can be converted into acetylcholine (1).

Choline is present in many foods, including (6):

• Beef liver: 3 ounces (85 grams) contain 65% of the Daily Value (DV).
• Egg: 1 large hard-boiled egg contains 27% of the DV.
• Beef top round: 3 ounces (85 grams) contain 21% of the DV.
• Soybeans, roasted: 1/2 cup (86 grams) contains 19% of the DV.
• Chicken breast, roasted: 3 ounces (85 grams) contain 13% of the DV.
• Fish, cod: 3 ounces (85 grams) contain 13% of the DV.
• Shiitake mushrooms, cooked: 1/2 cup (73 grams) contains 11% of the DV.
• Kidney beans, canned: 1/2 cup (128 grams) contains 8% of the DV.
• Quinoa, cooked: 1 cup (185 grams) contains 8% of the DV.
• Milk, 1%: 1 cup (240 mL) contains 8% of the DV.
• Vanilla yogurt, nonfat: 1 cup (245 grams) contains 7% of the DV.
• Broccoli, boiled: 1/2 cup (78 grams) contains 6% of the DV.
• Brussels sprouts, boiled: 1/2 cup (78 grams) contains 6% of the DV.

Dietary supplements that can increase choline levels include alpha-GPC (L-alpha-glycerylphosphorylcholine), citicoline (CDP-choline), and choline bitartrate.

However, alpha-GPC and citicoline are typically higher in choline content per unit weight and are more easily absorbed than other forms (7, 8).

Another way you can indirectly increase acetylcholine levels is by taking supplements that inhibit enzymes that break down acetylcholine.

Certain supplements that may inhibit acetylcholine breakdown include (9, 10, 11):

• Ginkgo biloba (ginkgo)
• Bacopa monnieri
• huperzine A

However, it’s unclear how effective supplements that inhibit acetylcholine breakdown are at raising acetylcholine levels, compared with choline supplements.

Summary

Acetylcholine isn’t available as a dietary supplement, but its levels can be indirectly raised through choline intake, a precursor to acetylcholine, as well as supplements that inhibit acetylcholine breakdown.

Increasing acetylcholine levels has been associated with several potential health benefits.

May aid memory and brain function

Research in animals and humans suggests that higher intakes of choline, a precursor to acetylcholine, may boost memory in people with memory issues.

In mice studies, supplementing with choline over their life span significantly improved memory and reduced the formation of amyloid-beta plaques — a compound that’s linked to the development of Alzheimer’s disease (12, 13).

A study in 2,195 participants ages 70–74 found that those with higher blood levels of choline performed significantly better in memory and learning tasks than those with low levels (14).

In addition, supplements that inhibit acetylcholine breakdown, such as Bacopa monnieri, Ginkgo biloba, and huperzine A, have been associated with improved memory and brain function (15, 16, 17).

That said, research on these supplements and mental performance is fairly new. More studies are needed before recommending them for this purpose.

May support mental health

Several studies suggest acetylcholine precursor supplements may help treat several mental health conditions.

An observational study with over 5,900 participants found that low blood levels of choline were linked to a higher risk of anxiety. However, it didn’t find a link between blood choline levels and depression (18).

Another study in 50 people with depression observed that people who took 200 milligrams (mg) of citicoline daily for 6 weeks alongside citalopram (a medication for depression) had less severe depressive symptoms than those who only took their depression medications (19).

There’s also some evidence that Bacopa monnieri and Ginkgo biloba may help reduce symptoms of anxiety, but more human research is needed (20, 21).

In addition, choline supplements are sometimes used to treat symptoms in people with bipolar disorder. However, there’s limited research in this area, and more studies are needed before recommending it for this purpose (22, 23, 24, 25).

May support a healthy pregnancy

Approximately 90–95% of pregnant women consume less choline than the suggested daily amounts (6).

There’s some evidence that shows taking choline during pregnancy may support healthy fetal growth and improve fetal brain development.

One study indicated that supplementing with either 480 mg or 930 mg of choline per day during the third trimester of pregnancy significantly improved the infant’s mental function and memory at 4, 7, 10, and 13 months (26).

Another study in 69 pregnant women who were heavy drinkers found that taking 2 grams of choline daily from mid-pregnancy to birth significantly reduced the effects of alcohol exposure on the infant’s mental function (27).

Several other studies have noted that higher choline intake during pregnancy is associated with a lower risk of neural tube issues in infants (28, 29).

That said, other studies have observed no connection between maternal choline intakes and fetal brain development or neural tube issues, so more research is needed (30, 31).

Other potential benefits

Several other conditions may benefit from taking choline supplements, which may boost acetylcholine levels.

However, the relationship between choline intake and these conditions isn’t entirely clear, so more research is needed:

• Liver disease. A choline deficiency may cause liver disease, and higher choline intakes may be linked to a lower risk of liver disease and liver cancers (32, 33, 34).
• Heart disease. There’s some evidence that shows that choline may lower the risk of heart disease and stroke. However, the link is unclear, and other studies show mixed results (35).

Summary

Choline supplements, which may raise acetylcholine levels, have been associated with benefits, such as improved memory, brain function, mental health, and pregnancy support. Supplements that inhibit acetylcholine breakdown may help as well.

As with any supplement, it’s important to talk to your healthcare provider before taking choline supplements or other supplements that raise acetylcholine levels.

In general, choline supplements, such as alpha-GPC and citicoline, are safe for most people and rarely associated with negative side effects.

However, consuming too much choline may have unpleasant and harmful side effects, such as low blood pressure, sweating, fishy body odor, diarrhea, nausea, vomiting, and liver damage (36).

Choline supplements have a daily upper limit of 3,500 mg, which is the most you can consume within a day that’s unlikely to cause harm (36).

That said, it’s very unlikely to consume this amount through diet alone. The only way to reach the upper limit is through taking supplements in large doses.

Bacopa monnieri, Ginkgo biloba, and huperzine A have been linked to side effects, such as nausea, stomach pain, diarrhea, and headaches.

These supplements may also interact with various medications, so it’s important to notify your healthcare provider of any herbal supplements you’re taking (37, 38).

Summary

Supplements that raise acetylcholine levels are safe for most people, but excessive amounts of choline may have unpleasant side effects. Always speak with your healthcare provider before taking supplements that raise acetylcholine levels.

Supplements that raise acetylcholine levels or inhibit acetylcholine breakdown can be purchased online and in select health food and supplement stores.

Choline supplements are your best bet for raising acetylcholine levels because choline acts as an acetylcholine precursor, and they typically have fewer side effects. They’re mainly available in capsule and powder form.

The best choline supplements for raising acetylcholine levels are alpha-GPC and citicoline, as they tend to be absorbed better and contain more choline per unit weight (7, 8).

Most choline supplement brands for both alpha-GPC and citicoline recommend taking 600–1,200 mg per day, which is equivalent to two capsules twice per day, depending on the brand.

Most studies on alpha-GPC and citicoline and mental decline use a dosage of up to 1,200 mg per day, which appears to be safe and well tolerated.

Though supplements such as Bacopa monnieri, Ginkgo biloba, and huperzine A may raise acetylcholine levels, it’s unclear what dosage is necessary to achieve this effect.

If you’re simply looking to raise acetylcholine levels, choline supplements are a better option.

Summary

Choline supplements are your best bet for raising acetylcholine levels, and most choline supplements recommend taking 600–1,200 mg per day.

Acetylcholine is a neurotransmitter (chemical messenger) that plays a role in many key aspects of health, such as muscle movement, thinking, and many other brain functions.

While acetylcholine supplements don’t exist, you can take supplements that may indirectly raise acetylcholine levels, such as choline supplements, and supplements that inhibit acetylcholine breakdown, such as Bacopa monnieri, Ginkgo biloba, and huperzine A.

However, choline supplements appear to be your best bet for increasing acetylcholine levels.

Aside from mental benefits, choline supplements have been linked to other positive effects, such as supporting a healthy pregnancy and aiding mental health, as well as potential heart and liver benefits.

However, avoid taking too much choline or any of the above mentioned herbal supplements as they may have unpleasant side effects. As with any supplement, it’s important to speak with your healthcare provider before taking it.

Benefits, Side Effects, and Types

In recent years, nootropics, also called smart drugs, have gained popularity among people looking to improve their mental performance.

Acetylcholine is a neurotransmitter, or brain chemical, that plays a role in many key aspects of brain function, such as memory, thinking, and learning.

While acetylcholine supplements don’t exist, supplements that may indirectly raise acetylcholine levels have become popular among people interested in nootropics as a way to enhance mental performance.

This article explores the benefits and side effects of acetylcholine supplements, and outlines the best types.

Acetylcholine is a molecule that functions as a neurotransmitter (chemical messenger) in your body. This means it relays messages from your brain to your body through nerve cells (1).

It’s produced from acetyl coenzyme A, which comes from the sugar molecule glucose, and choline, with the help of an enzyme called choline acetyltransferase (1).

It has many important functions in the body and plays a role in muscle movement, thinking, working memory, and many other brain functions (2, 3).

Conversely, low acetylcholine levels have been linked to learning and memory impairments, as well as brain disorders, such as dementia and Alzheimer’s disease (2, 4, 5).

Because acetylcholine plays a role in brain functions, supplements that increase acetylcholine levels have gained interest as nootropics, natural or synthetic substances that may improve your mental performance.

Acetylcholine can’t be taken as a dietary supplement. However, supplements that increase the release of acetylcholine, such as choline supplements, and those that inhibit the breakdown of acetylcholine may boost acetylcholine levels.

Summary

Acetylcholine is a neurotransmitter that plays a role in muscle movement, thinking, working memory, and other aspects of the brain. Low levels have been associated with memory impairment and brain disorders.

Though acetylcholine plays a key role in many aspects of your health, there are no dietary supplements that can directly increase its levels.

However, you can eat foods or take dietary supplements that indirectly increase the release of acetylcholine or inhibit its breakdown.

One of the easiest ways to raise acetylcholine levels is to consume foods or take dietary supplements that are high in choline — an essential nutrient that can be converted into acetylcholine (1).

Choline is present in many foods, including (6):

• Beef liver: 3 ounces (85 grams) contain 65% of the Daily Value (DV).
• Egg: 1 large hard-boiled egg contains 27% of the DV.
• Beef top round: 3 ounces (85 grams) contain 21% of the DV.
• Soybeans, roasted: 1/2 cup (86 grams) contains 19% of the DV.
• Chicken breast, roasted: 3 ounces (85 grams) contain 13% of the DV.
• Fish, cod: 3 ounces (85 grams) contain 13% of the DV.
• Shiitake mushrooms, cooked: 1/2 cup (73 grams) contains 11% of the DV.
• Kidney beans, canned: 1/2 cup (128 grams) contains 8% of the DV.
• Quinoa, cooked: 1 cup (185 grams) contains 8% of the DV.
• Milk, 1%: 1 cup (240 mL) contains 8% of the DV.
• Vanilla yogurt, nonfat: 1 cup (245 grams) contains 7% of the DV.
• Broccoli, boiled: 1/2 cup (78 grams) contains 6% of the DV.
• Brussels sprouts, boiled: 1/2 cup (78 grams) contains 6% of the DV.

Dietary supplements that can increase choline levels include alpha-GPC (L-alpha-glycerylphosphorylcholine), citicoline (CDP-choline), and choline bitartrate.

However, alpha-GPC and citicoline are typically higher in choline content per unit weight and are more easily absorbed than other forms (7, 8).

Another way you can indirectly increase acetylcholine levels is by taking supplements that inhibit enzymes that break down acetylcholine.

Certain supplements that may inhibit acetylcholine breakdown include (9, 10, 11):

• Ginkgo biloba (ginkgo)
• Bacopa monnieri
• huperzine A

However, it’s unclear how effective supplements that inhibit acetylcholine breakdown are at raising acetylcholine levels, compared with choline supplements.

Summary

Acetylcholine isn’t available as a dietary supplement, but its levels can be indirectly raised through choline intake, a precursor to acetylcholine, as well as supplements that inhibit acetylcholine breakdown.

Increasing acetylcholine levels has been associated with several potential health benefits.

May aid memory and brain function

Research in animals and humans suggests that higher intakes of choline, a precursor to acetylcholine, may boost memory in people with memory issues.

In mice studies, supplementing with choline over their life span significantly improved memory and reduced the formation of amyloid-beta plaques — a compound that’s linked to the development of Alzheimer’s disease (12, 13).

A study in 2,195 participants ages 70–74 found that those with higher blood levels of choline performed significantly better in memory and learning tasks than those with low levels (14).

In addition, supplements that inhibit acetylcholine breakdown, such as Bacopa monnieri, Ginkgo biloba, and huperzine A, have been associated with improved memory and brain function (15, 16, 17).

That said, research on these supplements and mental performance is fairly new. More studies are needed before recommending them for this purpose.

May support mental health

Several studies suggest acetylcholine precursor supplements may help treat several mental health conditions.

An observational study with over 5,900 participants found that low blood levels of choline were linked to a higher risk of anxiety. However, it didn’t find a link between blood choline levels and depression (18).

Another study in 50 people with depression observed that people who took 200 milligrams (mg) of citicoline daily for 6 weeks alongside citalopram (a medication for depression) had less severe depressive symptoms than those who only took their depression medications (19).

There’s also some evidence that Bacopa monnieri and Ginkgo biloba may help reduce symptoms of anxiety, but more human research is needed (20, 21).

In addition, choline supplements are sometimes used to treat symptoms in people with bipolar disorder. However, there’s limited research in this area, and more studies are needed before recommending it for this purpose (22, 23, 24, 25).

May support a healthy pregnancy

Approximately 90–95% of pregnant women consume less choline than the suggested daily amounts (6).

There’s some evidence that shows taking choline during pregnancy may support healthy fetal growth and improve fetal brain development.

One study indicated that supplementing with either 480 mg or 930 mg of choline per day during the third trimester of pregnancy significantly improved the infant’s mental function and memory at 4, 7, 10, and 13 months (26).

Another study in 69 pregnant women who were heavy drinkers found that taking 2 grams of choline daily from mid-pregnancy to birth significantly reduced the effects of alcohol exposure on the infant’s mental function (27).

Several other studies have noted that higher choline intake during pregnancy is associated with a lower risk of neural tube issues in infants (28, 29).

That said, other studies have observed no connection between maternal choline intakes and fetal brain development or neural tube issues, so more research is needed (30, 31).

Other potential benefits

Several other conditions may benefit from taking choline supplements, which may boost acetylcholine levels.

However, the relationship between choline intake and these conditions isn’t entirely clear, so more research is needed:

• Liver disease. A choline deficiency may cause liver disease, and higher choline intakes may be linked to a lower risk of liver disease and liver cancers (32, 33, 34).
• Heart disease. There’s some evidence that shows that choline may lower the risk of heart disease and stroke. However, the link is unclear, and other studies show mixed results (35).

Summary

Choline supplements, which may raise acetylcholine levels, have been associated with benefits, such as improved memory, brain function, mental health, and pregnancy support. Supplements that inhibit acetylcholine breakdown may help as well.

As with any supplement, it’s important to talk to your healthcare provider before taking choline supplements or other supplements that raise acetylcholine levels.

In general, choline supplements, such as alpha-GPC and citicoline, are safe for most people and rarely associated with negative side effects.

However, consuming too much choline may have unpleasant and harmful side effects, such as low blood pressure, sweating, fishy body odor, diarrhea, nausea, vomiting, and liver damage (36).

Choline supplements have a daily upper limit of 3,500 mg, which is the most you can consume within a day that’s unlikely to cause harm (36).

That said, it’s very unlikely to consume this amount through diet alone. The only way to reach the upper limit is through taking supplements in large doses.

Bacopa monnieri, Ginkgo biloba, and huperzine A have been linked to side effects, such as nausea, stomach pain, diarrhea, and headaches.

These supplements may also interact with various medications, so it’s important to notify your healthcare provider of any herbal supplements you’re taking (37, 38).

Summary

Supplements that raise acetylcholine levels are safe for most people, but excessive amounts of choline may have unpleasant side effects. Always speak with your healthcare provider before taking supplements that raise acetylcholine levels.

Supplements that raise acetylcholine levels or inhibit acetylcholine breakdown can be purchased online and in select health food and supplement stores.

Choline supplements are your best bet for raising acetylcholine levels because choline acts as an acetylcholine precursor, and they typically have fewer side effects. They’re mainly available in capsule and powder form.

The best choline supplements for raising acetylcholine levels are alpha-GPC and citicoline, as they tend to be absorbed better and contain more choline per unit weight (7, 8).

Most choline supplement brands for both alpha-GPC and citicoline recommend taking 600–1,200 mg per day, which is equivalent to two capsules twice per day, depending on the brand.

Most studies on alpha-GPC and citicoline and mental decline use a dosage of up to 1,200 mg per day, which appears to be safe and well tolerated.

Though supplements such as Bacopa monnieri, Ginkgo biloba, and huperzine A may raise acetylcholine levels, it’s unclear what dosage is necessary to achieve this effect.

If you’re simply looking to raise acetylcholine levels, choline supplements are a better option.

Summary

Choline supplements are your best bet for raising acetylcholine levels, and most choline supplements recommend taking 600–1,200 mg per day.

Acetylcholine is a neurotransmitter (chemical messenger) that plays a role in many key aspects of health, such as muscle movement, thinking, and many other brain functions.

While acetylcholine supplements don’t exist, you can take supplements that may indirectly raise acetylcholine levels, such as choline supplements, and supplements that inhibit acetylcholine breakdown, such as Bacopa monnieri, Ginkgo biloba, and huperzine A.

However, choline supplements appear to be your best bet for increasing acetylcholine levels.

Aside from mental benefits, choline supplements have been linked to other positive effects, such as supporting a healthy pregnancy and aiding mental health, as well as potential heart and liver benefits.

However, avoid taking too much choline or any of the above mentioned herbal supplements as they may have unpleasant side effects. As with any supplement, it’s important to speak with your healthcare provider before taking it.

TOP-10 best foods rich in vitamin B4 (choline)

Choline or vitamin B4 is a substance that can be produced by the body. Choline lowers blood cholesterol levels, strengthens cells and works as a good antidepressant. The main advantage of vitamin B4 for the body is that it prevents the appearance of gallstones. This property determines the name, because from the Greek language choline is translated as “bile”.

The daily requirement for choline varies with age. The older a person is, the more B4 his body needs. If in newborns the average daily rate is approximately 70 mg, then people over 18 need 500 mg of choline per day. And pregnant women need as much as 700 mg of the vitamin.

People who are passionate about healthy lifestyles and proper nutrition know that foods containing choline are a first aid for maintaining good shape. They contain carnitine, which normalizes the metabolism of fats, due to which weight loss occurs.

Why else do you need vitamin B4:

• accelerates the recovery of liver tissues after the effects of alcohol and drugs
• strengthens the heart muscle
• positively affects the quality of the nervous system and prevents Alzheimer’s disease
• normalizes blood sugar levels and helps control insulin in diabetes
• promotes healthy prostate function and stimulates sperm motility
• improves short-term memory

0013 1500 Calorie Ready Menu Plan 7 days with KBJU

There are not so few foods rich in vitamin B4. We have compiled the top 10 foods high in choline for you.

1. Egg yolk

The largest amount of choline is found in raw egg yolk – it contains approximately 683 mg. No wonder our grandparents practiced eating raw eggs on an empty stomach. Absolutely all components of this product are absorbed by the human body with a bang. Many nutritionists recommend raw egg yolk as a prevention of immune system diseases, because the product, along with choline, includes a whole range of useful compounds that ensure the protective and restorative functions of the body.

The energy value of raw egg yolk is quite high, so those who are prone to overweight are advised to take the product in the morning. You should be more careful about the quality of the product. Since the yolk is consumed raw, it is better not to take eggs in the store, but to choose a supplier in advance, whose product you are sure of. To get enough choline for the body, you need to eat one raw yolk per day.

2. Beef liver

In the stewed version, beef liver contains the most choline – as much as 426 mg. The product has an absolutely unique vitamin and mineral complex, which includes substances vital for human health. For the full functioning of the body, an adult should consume 250-400 grams of liver per week. This is quite enough to fully digest and benefit the body.

The low calorie content of beef liver makes it excellent for dietary nutrition. The use of this choline-rich product helps to thin the blood. Beef liver has diuretic properties – this makes it an almost indispensable product in a person’s work to reduce weight and reduce swelling. Beef liver prevents premature aging, improves concentration, memory and mobile brain function. Nutritionists especially note the benefits of beef liver for the human nervous system and advise not to forget to include dishes from this product in the menu.

3. Shrimp

Everyone knows that shrimp is a dietary product. 100 grams of boiled shrimp contains only 86 calories. But this delicacy is not deprived of vitamin B4 either – 80.9 mg of choline are given to us by shrimp when they are consumed. They contain many vitamins and minerals, protein and fatty acids, without which it is impossible to build muscle fibers and strengthen bones.

Studies have shown that people who eat shrimp often live longer than others. This result can be achieved if you eat shrimp 2 times a week for an average portion. In general, it is worth noting that the composition of almost all seafood includes a high content of choline.

4. Milk (skimmed)

Skim milk contains 16.4 mg of choline. It’s more than whole. In addition, 100 grams of skim milk contains approximately 31 kcal, which is an important factor in including such a product in almost any diet. The use of skimmed milk enriches the body with microelements, and the vitamins contained in it help to strengthen the immune system. Such milk perfectly optimizes metabolism, strengthens the cardiovascular system and bone tissue. The product does not lose its properties in combination with cereals, coffee or cocoa. Also, skimmed milk is useful to use with tea for nursing mothers during lactation.

For the best effect of the product on the adult body, you should drink 150-200 g of skimmed milk per day. Such milk is given to children only if the doctor has diagnosed Obesity. The full development of minors still involves the use of whole milk.

5. Dried tomatoes

Dried tomato fruits are an excellent product for any diet. The method of preparing tomatoes, namely drying in the sun, retains 98% of all the vitamins contained in the vegetable. It is not only useful, but also very tasty. In addition, the content of vitamin B4 in dried tomatoes is 104.6 mg. And this is a lot for a product of plant origin.

This dried vegetable relieves constipation, maintains a healthy tone of the heart muscle and raises hemoglobin. Alicopene, found in sun-dried tomatoes, reduces the risk of cancer. This product is just a storehouse of health! By consuming 15-20 grams of dried tomatoes daily, you can significantly strengthen your immune system and organize yourself a decent supply of useful minerals for many years to come.

6. Pistachios

Pistachios are rich in many health benefits. Their amino acid composition is unique, and the nutritional value puts these nuts at the top of the menu for athletes. Pistachios are rich in vitamin B4: 100 g of the product contains 71.4 mg of choline. However, you should not get too carried away with pistachios. Due to the large amount of fat and high energy value (642 kcal), the product cannot be called dietary. The amount that will benefit health is 7 nuts per day.

Pistachios help to cope with depression, neuroses and mental disorders, prevent skin rashes and support men’s health. Pistachios go well with light salads based on olive oil.

7. Peanuts

Another nut that boasts a high choline content is the peanut. 52.5 mg of the vitamin are absorbed with this product. A large amount of protein in peanuts promotes the growth of muscle tissue. With regular use of nuts, memory improves, thinking develops and attention sharpens. However, this excellent choleretic product has a high calorie content, so you need to be careful about its use. In addition, peanuts are an allergen, so you should be careful when consuming the nut by children or allergy sufferers.

Of course, a raw product contains more nutrients than a fried one. However, in the second, the amount of antioxidants is higher, which significantly slows down the aging process. 5-7 nuts a day will only benefit the body. And their systematic use will give positive results after 2 weeks.

8. Broccoli

Broccoli has won the hearts of many healthy eaters. Low calorie content and pleasant taste make this product indispensable for those who want to maintain a slim figure. Broccoli contains 40.1 mg of choline, and this is another plus for royal cabbage. Broccoli contains much more beta-carotene, the vitamin of beauty and youth, than other vegetable crops. The product is easily digestible, despite the fact that it is a coarse fiber.

A huge amount of vitamins, elements, amino acids in broccoli contribute to the normalization of all metabolic processes in the body. There are practically no restrictions on the use of broccoli in food. The exception is the cooking method – frying. You should not fry cabbage with the addition of fat, as this processing can release toxic substances – carcinogens.

9. Ginger

The fragrant ginger root has many health benefits. It contains 28.8 mg of vitamin B4. Ginger improves digestion and fights disorders of the gastrointestinal tract, relieves acne and supports the entire cardiovascular system of a person, improves memory and affects the psycho-emotional level. This product dulls the feeling of hunger, therefore it is successfully used in the menu of losing weight.

It is better not to consume the raw product in large quantities. It is enough to drink tea with 10 grams of ginger root a couple of times a day and add 10 to 35 grams to baked meat dishes. With proper use, ginger will bring the body into tone in a matter of days: it will tighten the figure, normalize metabolism, tidy up the skin, hair and nails, drive away chronic fatigue.

10. Garlic

Garlic cloves contain 23. 2 mg of choline. For a product that is eaten in limited quantities, this is a significant figure. Garlic carries out the prevention of any viral diseases, beriberi, cancer, heart and vascular diseases. Perhaps the undeniable advantage of this product is that it thins the blood. This is what makes possible the healthy functioning of the cardiovascular system and the whole organism as a whole. This property of garlic has a positive effect on high blood pressure, normalizing it. Also, the constant use of garlic can relieve migraines.

For prevention, it is recommended to consume 2-3 cloves of garlic with dinner. This product with a high content of choline is the absolute leader among preventive agents. Garlic practically does not change its properties when subjected to heat treatment. Therefore, it can be safely added to any dish you have planned.

See also:

• Top 10 Foods High in Magnesium
• Top 10 Foods High in Calcium
• Top 10 Foods High in Iodine
• Top 10 Foods High in Potassium
• Top 10 Foods High in Vitamin A

Foods to Help Quit Smoking: What Foods Can Replace Cigarettes – September 19, 2021

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By the way, for those who complain that they get fat when they quit smoking, there are several proven options

org/Person”> Photo: Roman Danilkin / 63.RU

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nicotinic acid, then maybe they help quit smoking? The question, of course, is on the verge of fantasy, but, fortunately, we have excellent experts who will always help you figure out the strangest situations and conduct a detailed study. So let’s quickly get acquainted with its results!

As it turns out, nicotine addiction is not so easy (and smokers know this from their own experience). It is formed by several factors at once: social, genetic, psychological. Nicotine is a biologically active substance that affects the parasympathetic nervous system of a person and causes addiction. The fact that it is nicotine that is to blame for the formation of addiction to smoking probably does not need to be explained. But here’s how it happens.

— When it enters the body, nicotine binds to the nicotinic receptors of nerve cells and begins to compete with natural acetylcholine, which plays an important role in the transmission of nerve impulses, in activating attention, memory, concentration of thought processes, says nutritionist Irina Toropygina. – In this case, the release of the pleasure hormone – dopamine occurs, thereby activating the reward system. Own neurotransmitters support the brain, and drugs, in particular nicotine, destroy the normal functioning of the brain.

Irina Toropygina — dietician, specialist in functional integrative nutrition, DNA testing specialist. Directions of work: diagnosis and identification of the causes of overweight or underweight, development of an individual diet for the treatment of obesity and overweight, nutritional support for various eating disorders.

Products that help produce dopamine and serotonin

Infographics: Vitaly Kalistratov / City Portal Network

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According to experts, with regular exposure to nicotine, the sensitivity of receptors and the production of its own acetylcholine gradually decrease, so the body requires more and more nicotine. Hello, psychological and physiological nicotine addiction.

“It is logical to assume that foods containing choline, a precursor of acetylcholine, as well as foods containing tyrosine and tryptophan, precursors of dopamine and serotonin, neurotransmitters responsible for our mood and motivation, will help us get rid of this addiction,” says Irina Toropygina. – But in addition to choline, cofactors are needed for the formation of acetylcholine: B vitamins. They are found, in particular, in turkey liver, legumes, eggs, bananas, buckwheat, walnuts, hazelnuts, cabbage.

Which foods contain choline

Infographics: Vitaliy Kalistratov / City Portal Network

blackcurrants (as sources of vitamin C), almonds, pistachios, sunflower seeds, peas, sea buckthorn and cabbage (as sources of vitamin E). Another factor that throwers face is heightened anxiety. Magnesium will help to cope with it.

Foods rich in magnesium help to cope with anxiety

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Broccoli (thanks to sulforaphane), green tea, grapefruit.

And it’s not for nothing that quitting smokers crave food every now and then. At the same time, they most often choose some snacks, chips, chocolate and everything that can be chewed on in order to somehow distract themselves. Then, of course, comes the extra weight. Various factors play a role here.

“Nicotine affects certain brain neurons, reduces appetite,” says Irina Toropygina. When you quit smoking, your appetite returns, the reward from nicotine is replaced by the reward from eating, the lack of nicotine leads to an increase in the pleasure of eating food rich in simple sugars and fats, and, accordingly, extra calories. A diet balanced in terms of BJU and calorie content, rich in fiber (vegetables and fruits), will help to avoid weight gain when quitting smoking.

According to nutritionists, it is useful to have fresh vegetables cut into pieces on hand: raw carrots, celery, bell peppers, which you can nibble on when you feel cravings for smoking. In addition, low-calorie vegetables will prevent weight gain when quitting and are an excellent source of fiber.

But will products containing nicotinic acid help to quit smoking?

– First, let’s figure out which products and in what quantity contain nicotine. Nicotinic acid is rich in foods such as potatoes, cauliflower, eggplant and tomato, says endocrinologist Olga Golovnya. – Given that a person needs to consume at least 700 grams of plant foods daily, it can be assumed that adding foods rich in nicotinic acid to the diet can reduce the craving for smoking, and therefore doctors recommend the use of these products when quitting smoking.

Olga Golovnya — endocrinologist at the New Hospital, doctor of the highest category, ultrasound doctor, occupational pathologist, professional experience — 25 years.

Products, of course, are rich in nicotinic acid, but they are unlikely to replace nicotine. If only because in order to get enough nicotinic acid, you have to eat very, very much.