Choline

Overview

Choline is an essential nutrient that serves multiple critical functions in brain health. It is a precursor for acetylcholine, a key neurotransmitter involved in memory, learning, and attention. Choline also functions as a methyl donor through its conversion to betaine, supporting one-carbon metabolism and methylation processes. Additionally, choline is essential for the synthesis of phospholipids, particularly phosphatidylcholine, which are crucial for cell membrane structure and function, neurotransmitter receptor activity, and the production of endocannabinoid system signaling molecules.

Recipes

3 recipes containing this substance

Chocolate Quinoa Crisp Clusters

A delicious cereal-to-snack hybrid with satisfying crunch, steady energy, and a low glycemic profile. Perfect for breakfast or anytime snacking.

Mitochondrial Power Bowl

A nitrate-rich, polyphenol-dense bowl supporting mitochondrial function, ATP generation, and metabolic resilience

Rocket Lentil Avocado Midday Salad (Gut-Supporting)

Polyphenol-rich salad supporting SIRT1 activation and microbiome synchronisation

Foods

13 foods containing this substance

Broccoli

Cruciferous vegetable rich in sulforaphane, folate, and glutathione precursors

Egg Yolks

Nutrient-dense part of eggs with choline, lutein, and fat-soluble vitamins

Eggs

Complete protein with choline, B vitamins, and phospholipids

Liver

Nutrient-dense organ meat with bioavailable B12, retinol, iron, and CoQ10

Organ Meats

Nutrient-dense offal including liver, heart, kidney

Quinoa

Pseudograin with complete protein, magnesium, and GABA potential in sourdough

Salmon Roe

Phospholipid-bound omega-3s with superior brain bioavailability

Soy

Complete plant protein with isoflavones (genistein) and choline

Soy Lecithin

Concentrated choline source for phosphatidylcholine synthesis

Sunflower Lecithin

Choline source alternative to soy lecithin

Tempeh

Fermented soy providing probiotics and enhanced nutrient bioavailability

Tofu

Soy-based protein source with isoflavones and choline

Wheat Germ

Choline source and B vitamin-rich grain component

Biological Mechanisms and Implications

Biological Target	Therapeutic Areas	Mechanism of Action
Endocannabinoid System (ECS)	ADHD, Anxiety & GAD, Depression & MDD	Precursor for phosphatidylcholine (PC) synthesis; PE can be converted into PC or N-acyl phosphatidylethanolamines (NAPEs); NAPEs are precursors to N-acyl ethanolamines (NAEs) like palmitoylethanolamide (PEA), oleoylethanolamide (OEA), and anandamide (AEA), bioactive lipids which act as neuromodulators with anti-inflammatory, neuroprotective, and mood-regulating effects
Methylation	ADHD, Alzheimer's Disease, Anxiety & GAD, Depression & MDD	Precursor to trimethylglycine (TMG/betaine), a dietary methyl donor that helps recycle homocysteine to methionine via an alternative pathway; supports one-carbon metabolism alongside folate, riboflavin, and B12; influences methylation dynamics relevant to MTHFR and COMT activity
Neurochemical Balance	ADHD, Alzheimer's Disease, Anxiety & GAD, Bipolar Disorder, Depression & MDD	Essential precursor for acetylcholine synthesis, supporting memory, learning, and neuroplasticity; supports membrane phospholipid biosynthesis (PC) which is critical for membrane fluidity and neurotransmitter receptor function; phospholipid methylation (PLM) alters membrane structure, facilitating faster neuronal recovery and influencing ion channel behavior in gamma oscillations linked to attention and cognition

References

• Choline has had a positive effect on ADHD in studies Derbyshire and Maes 2023
• Recent studies now targeting imbalances in the cholinergic systems representing a new focus in ADHD etiology Johansson et al. 2013
• Lactobacillus was shown to produce acetylcholine in a study dating back to 1947 Stephenson et al. 1947
• Lactobacillus strains have been shown to be effective against Alzheimer's disease induced rat models Nimgampalle 2017
• DHA or EPA incorporated into PC and converted into lysophosphatidylcholine (LPC) crosses the blood-brain barrier far more efficiently than free fatty acid or triglyceride-bound forms Patrick 2019
• Phospholipid methylation (PLM), enhanced by dopamine D4 receptor activity, alters membrane structure, facilitating faster neuronal recovery Martel et al. 2011
• Abnormalities in membrane composition and PLM have been linked to impaired ion channel regulation and reduced gamma-band activity in ADHD Wilson et al. 2012 Cocchi et al. 2017
• The CDP-ethanolamine pathway produces phosphatidylethanolamine (PE), which can be converted into phosphatidylcholine (PC) or N-acyl phosphatidylethanolamines (NAPEs) Garani, Watts, and Mizrahi 2021
• Clinical trials have shown a doubling of plasma levels after dietary increases in oat bran due to its rich PE content Sean Davies 2018
• The endocannabinoid system (ECS) is a key neuromodulatory system that helps regulate dopamine signaling Covey et al. 2017
• The ECS helps regulate motivation Laksmidewi and Soejitno 2021
• Specific dietary compounds, such as green tea polyphenols, and adenosine-regulating nutrients including plant-based methyl donors (folate, choline, betaine), may influence adenosine metabolism Jia et al. 2024