Critical Brain Nutrient Missing In 9 Out of 10 American Diets

By Dr. Scott Olson, ND Posted June 16, 2025

You’ve probably heard plenty about brain-boosting omega-3s, antioxidants, and B vitamins.

But there’s another nutrient that’s just as critical for your cognitive health.

However, it’s been flying under the radar… until now.

Mounting evidence suggests this overlooked compound could be key to protecting your brain and enhancing memory. It may even reduce your risk of Alzheimer’s.

But up to 90 percent of Americans fail to meet their daily intake.

Let’s dive into the science behind this fascinating nutrient…

Choline is neither a vitamin nor a mineral. It’s an organic compound and it’s vital to the function of your nervous system.

Our bodies convert choline into the neurotransmitter acetylcholine, which helps muscles contract, activates pain responses, and plays a role in memory and thinking.

Our acetylcholine levels naturally decline with age—and it’s no coincidence that people with Alzheimer’s have lower-than-normal levels. In fact, research shows choline deficiency is linked to brain changes that are associated with the disease.

Emerging research shows that consuming more choline has a wide range of powerful effects, from improving cognitive performance to protecting against neurodevelopmental disorders like ADHD and dyslexia.

In a study of nearly 1,400 adults aged 36 to 83, researchers found that those with more choline in their diets had better memories. Even more exciting, the findings suggest that choline intake during midlife can protect our brains as we age.

Another study found that people who consumed 188 to 400 mg of choline daily had a 40 percent reduced risk of experiencing low cognitive function compared to those who got less.

In 2024, the China Health and Nutrition Survey, which tracked 7,659 adults aged 55 and older for 21 years, showed that participants with higher dietary choline intake had a significantly lower risk of experiencing cognitive decline.

The recommended daily intake of choline is 425 mg per day for women and 550 mg per day for men.

So, how can you get more of its brain-boosting power into your diet? Choline is found predominantly in animal-based foods, with some of the richest sources including chicken liver, salmon, and eggs:

• Three ounces of chicken liver has roughly 246 mg
• Three ounces of salmon provides 187 mg
• One large egg delivers about 147 mg

Beef liver, seafood, and dairy products are excellent sources as well.

You’ll also find modest amounts of choline in:

• Peanuts and other nuts
• Kidney beans
• Mushrooms
• Cruciferous vegetables like broccoli and Brussels sprouts

Nine out of ten Americans don’t get enough choline. And with acetylcholine levels naturally declining with age, it’s vital you get enough of this overlooked nutrient in your diet.

Whether you’re adding an extra egg to your morning routine, incorporating more fish into your weekly meals, or eating more organ meats, small dietary changes can provide you with the choline needed to protect your brain as you age.

P.S. Beware of this hidden brain risk lurking in your living room.

Source:

Poly C, Massaro JM, Seshadri S, Wolf PA, Cho E, Krall E, Jacques PF, Au R. The relation of dietary choline to cognitive performance and white-matter hyperintensity in the Framingham Offspring Cohort. Am J Clin Nutr. 2011 Dec;94(6):1584-91. doi: 10.3945/ajcn.110.008938.

Written By Dr. Scott Olson, ND

Nearly 25 years ago, failed mainstream medical treatments left Dr. Olson in constant pain – and his health in ruins. And that’s when he did something REVOLUTIONARY. He began his career in medicine – and dedicated his life to uncovering the true, underlying causes of disease.
Through his innovative medical practices in Tennessee and Colorado, Dr. Olson has helped cure countless seniors from across America of arthritis… heart disease… diabetes… and even cancer. All without risky prescription drugs or painful surgeries.

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