A-Z cognitive function Articles

Choline is a member of the B Vitamin family and is a water-soluble essential nutrient for the human body. It plays several important roles including maintaining the structure of cell membranes and improving cell signaling. It is also one of the few substances that can cross the blood-brain barrier to produce chemical messengers in the brain called neurotransmitters.

The most important of these choline-based neurotransmitters is acetylcholine, the molecule responsible for memory. It is commonly recommended by natural health care practitioners for a variety of different therapeutic applications, including Fatty Liver, Cardiovascular Health, Depression, poor concentration, and neurological diseases such as Multiple Sclerosis, Tardive Dyskinesia, and Parkinson’s disease.

Key Health Benefits Choline Has On Your Body

Choline's Advantageous Effects On Brain Health

One of the most important roles this vitamin plays in the body is its role in the brain. As mentioned above, it can form acetylcholine which supports memory. Because of this, insufficient amounts can affect memory. It also plays an integral role in the formation of the cell membranes of all the neurons in the body and the protective myelin sheath surrounding the peripheral nerves. These are the nerves that conduct messages from the brain to the muscles and organs of your body. Myelin performs a similar function to the insulation sheathing of electrical wires, preventing misfiring and “short-circuits”. If this protective sheath degenerates (as in Multiple Sclerosis), a “shorting out” of the message that the nerve is carrying occurs. Choline is often supplemented in place of Phosphatidylcholine to avoid gastrointestinal side effects when attempting to support these brain functions.

Choline's Role In Fat Metabolism

Choline is well known for its role as a fat emulsifier, which means that it helps to make fat dissolve in water. When fat can be soluble in water substances like our blood or body tissues, it can more easily be carried to the cells in our bodies. For this emulsifying function, this vitamin works best when combined with inositol. Choline also helps to regulate fat metabolism both for storage and for its use. It also helps to regulate cholesterol metabolism in the liver and gallbladder, breaking them down into smaller particles, which makes it easier for your body to reduce the accumulation. For more information on these functions, please see our High Cholesterol article.

Choline's Advantages For Heart Health

It helps to reduce cholesterol levels in the body and also helps to reduce homocysteine. Homocysteine is a pro-inflammatory marker molecule that is associated with many different diseases in humans, including cardiovascular disease and Arteriosclerosis. Preventing high levels of homocysteine in the body can help to prevent the development of disease. Once a disease is established, altering homocysteine has little effect. Because of this, choline will be most beneficial in the prevention of heart disease.

Choline's Role in Hormone Production

Since healthy fats play a large role in hormone formation, choline can also help to optimize hormone levels in both men and women. Pregnancy is a time when choline demands in the body are greatest. It is important that pregnant women ingest sufficient amounts of this vitamin to meet their newfound requirements. This is especially true during the 3rd trimester when the fetal brain is developing and requires sufficient choline for cell membranes and acetylcholine production. This need continues after birth, and new mothers should continue taking higher levels of this supplement while breastfeeding to help further support brain growth in the infant.

Understanding B Vitamin Co-Supplementation

All of the B vitamins work together in the body and are best taken in a B complex, which is why many B complex supplements include a small dose of choline in them. If additional supplementation of choline is needed, it should be combined with a good B complex to maintain balance in the body. Choline also works quite well with inositol for fat metabolism, and they are commonly paired in combination supplements.

Symptoms of Choline Deficiency

The most common signs of choline deficiency are Fatty Liver Disease and kidney failure. Diets low in natural choline can also cause infertility, stunted growth, bone abnormalities, neurological disorders, and hypertension. Certain groups of people are at risk for deficiency of choline, including but not limited to vegetarians, vegans, endurance athletes, and chronic alcoholics. Oral contraceptives, estrogen, sulfa drugs, food processing and alcohol also all deplete choline levels in the body. If any of these affect you, it is a good idea to increase choline in your diet or with supplementation.

Top Nutritional Sources of Choline

There are several foods rich in choline such as egg yolks, legumes, meat, milk, soybeans and whole grains. In supplemental form, choline can be found in capsules or tablets, and often in complex with other B vitamins. Most B vitamins are water-soluble and any unused excess is flushed out of the body easily. Because of this, it is generally best to take lower dosages of the B complex several times a day, rather than one large dose. Lecithin is 13% choline by weight and may be used as a source for supplementation as an alternative to choline tablets or powder. The recommended supplemental dose of choline is between 500 and 1000mg daily, although it can vary widely depending on dietary intake.

Phosphatidyl serine (PS) is naturally produced in the brain, although its production dwindles as we age. This molecule is a type of phospholipid, which has one water-soluble side and one fat-soluble side. These properties allow phospholipids to form a double layer that makes up the outer membrane of each of our cells.

The protective coating of the brain and nerve cells is also composed of phospholipids. Natural health practitioners often recommend PS for Memory, Alzheimer’s disease, Sports Injuries, and even Depression.

Understanding Cell Membranes

The contents of each cell in your body are surrounded and protected by a double-layered phospholipid sac. This cellular membrane holds signal molecules and receptors that allow the cell to communicate with the outside world. The more fluid and flexible the cellular membrane, the more easily it can communicate, making each cell more efficient. Also, as each of your cells becomes more flexible, this offers increased suppleness and flexibility in your tissues. This can help to provide healthier supple skin, more flexible muscles and better brain communication.

Phosphatidyl Serine's Role in Cell Membranes

Interestingly, PS is usually only found on the inner layer of cell membranes. The cell tightly controls this, until the time comes for that cell to die. When a cell has reached the end of its life, it begins flipping PS to the outer layer of the cell membrane, and this acts as a signal to the immune system that it is time to destroy that cell. Thus, sufficient PS in the body supports the proper removal of damaged and aged cells. It also plays a role in triggering blood clotting.

Top Health Benefits of Phosphatidyl Serine

Role in The Brain

If the cell membranes of nerves in the brain are not sufficiently fluid, then they cannot effectively transfer information and nerve signals. Over time, this can lead to cognitive decline. Sufficient PS present in the brain cells can result in better cognitive function. PS can also cross the blood-brain barrier to produce the brain chemicals (neurotransmitters) that aid in memory - particularly acetylcholine. It has also been shown to help boost mood in those with mental stress. In general, the brain can produce sufficient PS as it requires, but this production becomes stunted during the absence of sufficient B Vitamins and Essential Fatty Acids. Interestingly, one study found that supplementation with PS can improve ADHD symptoms. Further research is required to confirm these results.

Role in Athletic Training

Supplementation with PS has been shown to promote faster exercise recovery and prevent muscle soreness. It has also been shown to support a healthy hormonal balance in athletes and can help to reduce or prevent some of the side effects of overtraining.

Tips For Taking Quality Phosphatidyl Serine Supplements

PS supplements are available in capsules. It is naturally present in animal tissues, particularly those from the brain, liver and kidney. Now, PS supplemental use is commonly produced from soybeans due to recent mad cow scares. Because of this, individuals with soy sensitivities should not use PS supplements. The recommended maintenance dosage is between 100-300mg daily, although some practitioners may recommend a loading dose of 300-500mg daily for 2 weeks before starting the maintenance dose.

In today's fast-paced world, stress support and mental clarity are priorities. Thiamine has gained attention as a natural compound known for promoting calm focus without drowsiness. Commonly associated with green tea, this unique amino acid is available in supplement form to increase relaxation, mood balance, and cognitive performance. As interest in gentle, non-sedating stress support grows, theanine continues to stand out as a research-backed option for daily wellness.

What is Theanine?

Theanine, also known as L-theanine, is a non-protein amino acid primarily found in the leaves of the tea plant (Camellia sinensis) and, in smaller amounts in certain mushrooms. Unlike many amino acids, it is not used to build proteins in your body. Instead, it exerts unique effects on the brain and nervous system. After consumption, it readily crosses the blood-brain barrier, where it influences neurotransmitter activity. It is especially valued for its ability to promote a relaxed, yet alert mental state.

Health Benefits of Theanine & How It Works in The Body

Theanine supports health through its effects on brain chemistry and the stress response. Once in the brain, it helps increase levels of calming neurotransmitters such as GABA, serotonin, and dopamine. At the same time, it may reduce the excitatory effects of glutamate, helping to balance neural activity. 

This mechanism contributes to several key benefits, including:

• Supports Stress Management by moderating the body's physiological response to mental tension.
• Supports Sleep Quality indirectly by calming the mind before bed

Its Effects on GABA & Dopamine

The medicinal properties of theanine come directly from its ability to increase the level of the brain neurotransmitters, GABA and dopamine. GABA and dopamine do not cross the blood-brain barrier, making supplementation with these substances ineffective in terms of affecting the nervous system. Supplementation using precursors to these substances is necessary. GABA, being an inhibitory transmitter, balances or regulates neuronal excitability throughout the nervous system. Studies have shown that individuals with impaired or deficient dopamine have problems with mood, memory, attention, sleep, cognition and learning.

Theanine's Effects on Alpha Waves

This amino acid has also been shown to directly stimulate alpha waves, the brain wave emitted during awake and relaxed periods and used as an index of relaxation. Unlike the caffeine high that many get from their morning cup of coffee, the caffeine in tea is counteracted by theanine, actually allowing for a calming effect. This amino acid works antagonistically against the stimulatory effects that caffeine has on the nervous system. This allows theanine to promote relaxation without sedation, providing you with a calm, but alert state. 

Immune System Support

Theanine is also said to boost the immune system by giving extra support to T cells, white blood cells that play a significant role in cell mediated immunity.

Through its gentle modulation of neurotransmitters and brain wave patterns, theanine offers a balanced approach to stress relief, cognitive support, and overall mental well-being. 

Theanine Supplement Varieties

Theanine can be consumed via tea or as a powdered or encapsulated supplement. Many professional companies market L-theanine or Suntheanine versions of theanine, which are thought to be purer and more easily absorbable forms. The typical recommended dosage is 200-250 mg/day, taken as needed throughout the day or 30 minutes before bed to help maintain sleep. L-Theanine can be found as part of a variety of formulas aimed at stress and anxiety reduction.

Important Information

Theanine is generally considered a safe and non-toxic substance, although there has been no clear evidence of its safety during pregnancy and lactation. It is best to avoid this supplement during these states.