How to Add More Memory-Boosting Nutrients to Your Diet

Choline: The Overlooked Nutrient That May Help Your Memory

You’ve probably heard that fish is good for your brain—but it’s not the only food that fits the bill. Eggs, pork loin, and even Brussels sprouts are also brain-friendly, thanks to their high levels of choline, a nutrient related to the B vitamin family.

“Choline is critically important for a variety of body and brain functions,” says Ramon Velazquez, assistant professor at the Arizona State University-Banner Neurodegenerative Disease Research Center. It’s a key component of all cell membranes and has recently been linked to improved cognitive performance and a lower risk of Alzheimer’s disease. Yet, about 90 percent of people don’t get enough.

Why Your Brain Needs Choline

Your brain uses choline to produce acetylcholine, a neurotransmitter that helps nerve cells communicate. “These chemicals build and connect neurons in the brain and body,” says Thomas B. Shea, a professor of biological sciences at UMass Lowell.

As we age, acetylcholine levels tend to drop, and people with Alzheimer’s disease often have even lower levels. “This connection shows up both in age-related memory decline and in Alzheimer’s,” Velazquez explains. Low acetylcholine can make it harder to remember things, find the right words, and stay focused.

A 2021 Behavioral Neurology study found that adults who consumed between 188 and 400 mg of choline daily had a 40% lower risk of cognitive decline than those who consumed less.

Not All Choline Is Equal

Some forms of choline may be more beneficial. A 2019 study of nearly 500 men, published in the American Journal of Clinical Nutrition, found that each additional 50 mg of phosphatidylcholine per day was linked to a 10% reduction in dementia risk. Eggs were the top source in their diets—one large egg contains 169 mg of choline, about 70% of it in the phosphatidylcholine form.

There’s also early evidence that choline supplements might help people already diagnosed with Alzheimer’s. “In studies of people with early-stage Alzheimer’s disease, we’ve seen that supplementing with choline may slow the progression of the disease,” Velazquez says.

Beyond the Brain

Choline does more than support memory. It also plays a role in breaking down fats and sugars. Without enough of it, your risk increases for fatty liver disease, Type 2 diabetes, and other metabolic issues. Choline may even help prevent heart disease and stroke by reducing inflammation.

How Much Do You Need?

Although the body makes some choline on its own, it’s not nearly enough. The recommended daily intake is 550 mg, and you need to get most of it from food or supplements.

“It’s not hard to meet your choline needs through diet,” says Shea. Many foods contain small amounts, and some—like eggs and liver—are especially rich. However, older adults or people on low-calorie or plant-based diets may struggle to get enough. In those cases, a supplement may help.

Multivitamins often contain little to no choline, so if you choose a supplement, Shea recommends one with around 300 mg. As always, talk to your doctor before starting any new supplement.

Best Food Sources of Choline

Here are some top choline-rich foods to consider:

• Beef liver (3.5 oz): 426 mg

• Egg (1 large): 169 mg

• Beef sirloin (3.5 oz): 103 mg

• Edamame (1 cup): 87 mg

• Turkey breast (3.5 oz): 84 mg

• Chicken thighs (3.5 oz): 75 mg

• Salmon (3.5 oz): 79 mg

• Broccoli or Brussels sprouts (1 cup): 63 mg

• Red potato (1 large): 57 mg

• Kidney beans (½ cup): 45 mg

• 2% milk (1 cup): 45 mg

• Cottage cheese (1 cup): 37 mg

• Plain low-fat yogurt (1 cup): 35 mg