Choline is an essential nutrient that supports many important functions in the body, including brain development, liver function, and heart health. While the liver does make small amounts of choline, most of what we need must come from the foods we eat—like eggs, meat, poultry, beans, and broccoli.
A new study from researchers at Arizona State University shows just how serious it can be when people don’t get enough choline in their diet. The research, led by Dr. Ramon Velazquez and published in Aging Cell, found that a lack of dietary choline can lead to serious damage to the liver, heart, and brain—and may even increase the risk of developing Alzheimer’s disease.
Alzheimer’s disease is a condition that slowly destroys memory and thinking skills. It is marked by two main changes in the brain: the build-up of amyloid plaques between brain cells and the formation of twisted tau proteins inside brain cells.
In this study, mice that didn’t get enough choline—especially those already genetically prone to Alzheimer’s—developed more of these harmful brain changes. They also showed signs of liver injury, enlarged hearts, and problems with movement and coordination.
But the problems didn’t stop there. The choline-deficient mice also gained more weight, had changes in blood sugar levels linked to diabetes, and performed worse on tests that measured their physical abilities. These results suggest that choline is critical not only for brain health, but also for keeping the whole body working properly.
What makes this even more concerning is that many people already don’t get enough choline. The Institute of Medicine set recommended daily intake levels for choline back in 1998, but newer research suggests those levels might actually be too low for maintaining ideal brain health.
This could be especially important for people following plant-based diets. While cutting back on meat and eggs may benefit the environment and overall health, it can also lead to lower choline intake. Plant-based sources like soybeans, Brussels sprouts, and some nuts do contain choline, but often not enough to meet daily needs without careful planning.
To help fill the gap, experts recommend considering choline supplements, which are widely available and inexpensive. These could be a simple and effective way to protect not only brain function but also liver and heart health, especially as we age.
This study adds to a growing body of evidence showing how closely connected nutrition is to long-term brain health. Keeping choline levels in check may be a key part of preventing diseases like Alzheimer’s and supporting the overall health of the body.
If you’re interested in maintaining your brain and body health, staying aware of your choline intake could be a smart move—whether through diet, supplements, or both.
If you care about Alzheimer’s disease, please read studies about the protective power of dietary antioxidants against Alzheimer’s, and eating habits linked to higher Alzheimer’s risk.
For more health information, please see recent studies that oral cannabis extract may help reduce Alzheimer’s symptoms, and Vitamin E may help prevent Parkinson’s disease.
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