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Benefits of DHA & choline: an efficient brain food pairing
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There’s been a lot of talk about how diet is important for physical and mental well-being. A nutrient-packed diet carries special importance as it helps boost brain function and development. Two highly talked-about nutrients, choline and DHA, have been the focus of research on cognitive development which shapes a person's lifelong ability to think, learn, and remember. Choline and DHA are nutrients that play unique and complementary roles in developing brain cells and communication between multiple brain regions. Explore the benefits of Alpha GPC - a potent choline form, omega 3, and the connection between them — including the answer to whether they really work together.
Choline: what is it good for?
Choline is an essential nutrient that transforms into your memory and learning chemical acetylcholine[1 Trusted Source 2018 - Nutrition Today Systematic and meta-analysis Choline: The Underconsumed and Underappreciated Essential Nutrient ] . There are different forms of choline[2 Trusted Source 2023 - Frontiers in Endocrinology Research evaluation Choline supplements: An update ] . Choline gained from food and other forms such as choline bitartrate and choline citrate has a harder time getting from the blood to the brain. Which is better choline or Alpha GPC? A very potent form of choline called Alpha GPC can easily cross the blood-brain barrier, directly supporting acetylcholine production[3 Trusted Source 2003 - Clinical Therapeutics Human study Cognitive improvement in mild to moderate Alzheimer's dementia after treatment with the acetylcholine precursor choline alfoscerate: a multicenter, double-blind, randomized, placebo-controlled trial ] , [4 Trusted Source 1991 - Journal of International Medical Research Human study A Multicentre Trial to Evaluate the Efficacy and Tolerability of α-Glycerylphosphorylcholine versus Cytosine Diphosphocholine in Patients with Vascular Dementia ] . When acetylcholine gets released, it contributes to improved memory retention, learning and focus[5 Trusted Source 1992 - Pharmacology Biochemistry and Behavior Animal study Molecular mechanisms mediating the effects of l-α-glycerylphosphorylcholine, a new cognition-enhancing drug, on behavioral and biochemical parameters in young and aged rats ] , [6 Trusted Source 1991 - Pharmacology Biochemistry and Behavior Animal study Effect of a new cognition enhancer, alpha-glycerylphosphorylcholine, on scopolamine-induced amnesia and brain acetylcholine ] . Multiple studies have also set out to investigate Alpha GPC’s role in the ageing brain[2 Trusted Source 2023 - Frontiers in Endocrinology Research evaluation Choline supplements: An update ] . What does alpha-GPC do to your body? A review from 2023 examined 8 high-quality studies conducted from 1993 to 2022 in Europe that evaluated the effects of Alpha GPC treatment on people with mild cognitive impairment[7 Trusted Source 2023 - Journal of Alzheimer's Disease Systematic and meta-analysis Activity of Choline Alphoscerate on Adult-Onset Cognitive Dysfunctions: A Systematic Review and Meta-Analysis ] . Results from the review hypothesised Alpha GPC can improve language, orientation and memory. While results from this small study analysis are promising, Alpha GPC has yet to be recognised as a treatment for mild cognitive impairment. If you think you'd benefit from it, brain feed developed the world’s 1st 500mg Alpha GPC capsules containing 99% Alpha GPC.
How does omega 3 help your brain?
DHA is a crucial component of omega 3 “good for brain” fats, predominantly found in the brain. What are the benefits of DHA? According to the EU-authorised health claim, DHA contributes to normal brain development in infants and children[8]. The developing brain accumulates large amounts of DHA, particularly during the first two years of life, but also throughout childhood[8 Trusted Source 2009 - European Food Safety Authority Journal Research evaluation DHA and support of the cognitive development of the unborn child and breastfed infant ‐ Scientific substantiation of a health claim related to DHA and support of the cognitive development of the unborn child and breastfed infant pursuant to Article 14 of Regulation (EC) No 1924/2006 ] , [9 Trusted Source 2021 - Nutrients Research evaluation Nutritional Support of Neurodevelopment and Cognitive Function in Infants and Young Children—An Update and Novel Insights ] . Another EU-authorised health claim states that DHA is also required for the maintenance of normal brain function in adults[10 Trusted Source 2011 - European Food Safety Authority Journal Research evaluation Scientific Opinion on the substantiation of health claims related to docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA) and brain, eye and nerve development (ID 501, 513, 540), maintenance of normal brain function (ID 497, 501, 510, 513, 519, 521, 534, 540, 688, 1323, 1360, 4294), maintenance of normal vision (ID 508, 510, 513, 519, 529, 540, 688, 2905, 4294), maintenance of normal cardiac function (ID 510, 688, 1360), “maternal health; pregnancy and nursing” (ID 514), “to fulfil increased omega-3 fatty acids need during pregnancy” (ID 539), “skin and digestive tract epithelial cells maintenance” (ID 525), enhancement of mood (ID 536), “membranes cell structure” (ID 4295), “anti-inflammatory action” (ID 4688) and maintenance of normal blood LDL-cholesterol concentrations (ID 4719) pursuant to Article 13(1) of Regulation (EC) No 1924/2006 ] , [11 Trusted Source 1999 - Pharmacological Research Research evaluation Health benefits of docosahexaenoix acid (DHA) ] . The current literature reports show that DHA benefits cognitive function in adults[12 Trusted Source 2016 - Nutrients Systematic and meta-analysis DHA Effects in Brain Development and Function ] , [13 Trusted Source 2008 - Life Extension Research evaluation DHA Supports Brain Development and Protects Neurological Function ] . DHA has been shown to promote the development of the nervous system by impacting the brain's structure and communication system[11 Trusted Source 1999 - Pharmacological Research Research evaluation Health benefits of docosahexaenoix acid (DHA) ] . Another DHA and omega 3 benefit is that it also supports healthy levels of brain messengers7[13 Trusted Source 2008 - Life Extension Research evaluation DHA Supports Brain Development and Protects Neurological Function ] . You can support your omega 3 levels by opting for brain feed's DHA which contains 550mg DHA in a single plant-based omega-3 capsule.
When should I start taking DHA and choline?
5 studies have hypothesised a synergistic relationship between choline and DHA and enhanced cognitive development[14 Trusted Source 2022 - Cornell Chronicle 3rd-party source Choline makes key nutrient available for baby development ] , [15 Trusted Source 2021 - xeragenx 3rd-party source Is There a Relationship Between Choline and DHA? ] , [16 Trusted Source 2018 - 2018 Cornell Nutrition Conference for Feed Manufacturers 3rd-party source The Synergy of Choline and Omega-3 Fatty Acids for Optimized Transition Cow Nutrition: A Hypothesis ] , [17 Trusted Source 2023 - Journal of Lipid Research Human study Lipidomic Studies Reveal Specific Circulating Phosphatidylcholines as Surrogate Biomarkers of Omega-3 Index ] , [18 Trusted Source 2023 - Foods Animal study Choline and Fish Oil Can Improve Memory of Mice through Increasing Brain DHA Level ] . Choline helps bind compounds like omega 3, making it easier for DHA to reach brain cells[16 Trusted Source 2018 - 2018 Cornell Nutrition Conference for Feed Manufacturers 3rd-party source The Synergy of Choline and Omega-3 Fatty Acids for Optimized Transition Cow Nutrition: A Hypothesis ] , [18 Trusted Source 2023 - Foods Animal study Choline and Fish Oil Can Improve Memory of Mice through Increasing Brain DHA Level ] . This synergy between choline and DHA ensures that the brain's structural and functional needs are met during the crucial stages of development. This underscores the idea that the combination of choline and DHA offers greater cognitive benefits than either nutrient alone. This theory has been hypothesized based on animal and human studies[16 Trusted Source 2018 - 2018 Cornell Nutrition Conference for Feed Manufacturers 3rd-party source The Synergy of Choline and Omega-3 Fatty Acids for Optimized Transition Cow Nutrition: A Hypothesis ] , [17 Trusted Source 2023 - Journal of Lipid Research Human study Lipidomic Studies Reveal Specific Circulating Phosphatidylcholines as Surrogate Biomarkers of Omega-3 Index ] , [18 Trusted Source 2023 - Foods Animal study Choline and Fish Oil Can Improve Memory of Mice through Increasing Brain DHA Level ] . The two nutrients are supposed to have a synergistic effect throughout human life, however, only studies on the effect on early life brain development have been conducted for now.
Choline and DHA in early years: Does DHA increase intelligence?
An extensive literature review highlights the importance of choline and DHA in the first 1000 days of life for child neurodevelopment and related health factors[19 Trusted Source YEAR - PUBLICATION_NAME Research evaluation Choline and docosahexaenoic acid during the first 1000 days and children’s health and development in low- and middle-income countries ] . According to a study published in the Journal of the American College of Nutrition, maternal choline supplementation during pregnancy enhances the cognitive development of infants and young children, especially when combined with DHA[20 Trusted Source 2021 - Nutrients Research evaluation Nutritional Support of Neurodevelopment and Cognitive Function in Infants and Young Children—An Update and Novel Insights ] . Brain function, especially attention and memory, was improved in infants and children and the effect was greater when combined with DHA supplementation[20 Trusted Source 2021 - Nutrients Research evaluation Nutritional Support of Neurodevelopment and Cognitive Function in Infants and Young Children—An Update and Novel Insights ] . Despite the interesting findings, choline supplementation requires additional research with clear results suggesting benefits before a health claim can be authorised.
Eat more of choline and DHA
To harness the benefits of choline and DHA, it's crucial to include dietary sources of these nutrients in your diet. Which food is highest in choline? Choline can be found in various foods, with the highest levels found in eggs, meat and dairy products. Incorporating these foods into your diet can help ensure an adequate choline intake. Alternatively, you can opt for a high-quality choline supplement. brain feed developed the world’s 1st 99% 500mg capsules providing the purest and highest-quality Alpha GPC supplement in a single dose.
DHA is primarily obtained from fatty fish such as salmon, mackerel, and sardines. Is it good to take a omega 3 every day? A review of 328 studies, involving an impressive 342,864 participants across 48 countries tracked the status of omega 3 in blood and discovered that most countries have low to very low levels, with the United Kingdom sitting in the orange category, indicating there’s a need for a higher omega 3 intake[21 Trusted Source 2024 - Progress in Lipid Research Systematic and meta-analysis Omega-3 world map: 2024 update ] . Individuals who consume less fish regularly, especially pregnant women and infants, may benefit from DHA supplementation. brain feed's double concentrate DHA provides 500mg of DHA in a single plant-based capsule. Take care of your brain and save 15% off your 1st order with the code ‘NEW15’.
Choline and DHA serve as building blocks of the brain, and their synergistic relationship can support you from a young age throughout adulthood and old age.
References
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[18] Li, J., Jian, Y., Liu, R., Zhao, X., Mao, J., Wei, W., Jiang, C., Zhang, L., Wang, Y., & Zhou, P. (2023). Choline and Fish Oil Can Improve Memory of Mice through Increasing Brain DHA Level. Foods, 12(9), 1799. https://www.mdpi.com/2304-8158/12/9/1799
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[20] Cohen Kadosh, K., Muhardi, L., Parikh, P., Basso, M., Jan Mohamed, H. J., Prawitasari, T., Samuel, F., Ma, G., & Geurts, J. M. W. (2021). Nutritional Support of Neurodevelopment and Cognitive Function in Infants and Young Children—An Update and Novel Insights. Nutrients, 13(1), 199. https://www.mdpi.com/2072-6643/13/1/199
[21] Schuchardt, J. P., Beinhorn, P., Hu, X. F., Chan, H. M., Roke, K., Bernasconi, A., Hahn, A., Sala-Vila, A., Stark, K. D., & Harris, W. S. (2024). Omega-3 world map: 2024 update. Progress in Lipid Research, 95, 101286. https://www.sciencedirect.com/science/article/pii/S0163782724000195
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