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Work smarter with natural choline food sources & Alpha GPC
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The brain is a marvellous organ that contributes to every single process in your body. Think of it as a central computer regulating all bodily functions. To do that successfully and efficiently, you must ensure that the brain gets the right building blocks in. Your nutrient-filled diet helps the brain produce chemicals that can then get released which helps you live the life you want and deserve. Let’s take a look at what natural sources can help you work smarter.
Watch this video to learn choline's benefits towards a smarter brain:
Acetylcholine: your memory chemical
For your brain to be able to help you with your studies and work tasks it needs to be able to produce an essential brain messenger which plays a role in memory and learning. It’s called acetylcholine and can help you work longer while boosting the speed of your information recall abilities[1 Trusted Source 2004 - Learning & Memory Research evaluation Changes in Acetylcholine Extracellular Levels During Cognitive Processes ] . When it gets released, it positively impacts your working memory meaning you can easily remember what you came looking for in the fridge even if a family member or a flatmate stops you on your way there. Higher levels of the memory chemical also help you task switch more effectively[2 Trusted Source 2021 - Cornell University Animal study The Role of Acetylcholine in Flexible Cognition across Age and Species ] . Do you ever lose your thread while reading emails if a coworker starts speaking to you? High levels of acetylcholine are here to help if you make sure your diet contains foods high in choline, acetylcholine’s building block.
How can I increase my choline intake?
A choline-rich diet supports the production of your memory chemical and keeps your mind sharp. Choline is a nutrient essential for the proper functioning of the brain[3 Trusted Source 2018 - Nutrition Today Systematic and meta-analysis Choline: The Underconsumed and Underappreciated Essential Nutrient ] . Which food is highest in choline? Choline is naturally present in some foods like eggs, beef and fish with beef liver taking the top spot. Unsweetened cocoa powder is also a good source of choline. This building block helps the brain function by transforming into acetylcholine. Adequate choline intake can produce the right amount of acetylcholine meaning your memory chemical can get released during mentally strenuous tasks like working or studying. These are the top 5 choline-rich foods[4 Trusted Source My Food Data 3rd-party source Nutrient Ranking Tool ] .
| Choline in mg per 100g of food | |
| Pan Fried Beef Liver | 418.2 |
| Fried Egg | 317.1 |
| Soy-Based Protein Powder | 312.9 |
| Hard Boiled Egg | 293.8 |
| Unsweetened Chocolate Powder | 266.9 |
What is the best source of choline?
Despite there being multiple forms of choline, there’s one that tops them all - Alpha GPC[5 Trusted Source 2023 - Frontiers in Endocrinology Research evaluation Choline supplements: An update ] . Choline that you gain from food and forms of choline such as choline bitartrate and choline citrate have a more challenging time passing from the blood to the brain. A very potent form of choline called Alpha GPC, however, can cross the blood-brain barrier, directly supporting acetylcholine production[6 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 ] , [7 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 ] . Alpha GPC is considered one of the most used sources of choline due to its high, 40% choline content by weight and its ability to cross from the blood to the brain[5 Trusted Source 2023 - Frontiers in Endocrinology Research evaluation Choline supplements: An update ] . Most Alpha GPC products use a 50% Alpha GPC which consists of half bulking agent and half Alpha GPC. They only contain 20% choline. Another form of choline known as CDP choline or citicoline has an even lower choline content of 18.5%. Read more about the best choline supplement for brain health.
How can I increase my choline naturally?
Alpha GPC boosts acetylcholine production, meaning your learning chemical can then get released, contributing to improved learning, memory retention and focus[8 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 ] , [9 Trusted Source 1991 - Pharmacology Biochemistry and Behavior Animal study Effect of a new cognition enhancer, alpha-glycerylphosphorylcholine, on scopolamine-induced amnesia and brain acetylcholine ] . Alpha GPC has also been shown to help the ageing brain[5 Trusted Source 2023 - Frontiers in Endocrinology Research evaluation Choline supplements: An update ] , [10 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 ] . The levels of the memory chemical acetylcholine get boosted while you supply your body with Alpha GPC. Studies show that boosting choline levels can help restore the bioavailability of acetylcholine[11 Trusted Source 1986 - Il Farmaco; Edizione Scientifica Animal study Changes in the interaction between CNS cholinergic and dopaminergic neurons induced by L-alpha-glycerylphosphorylcholine, a cholinomimetic drug ] , [12 Trusted Source 1993 - Mechanisms of Ageing and Development Animal study Nerve growth factor receptor immunoreactivity in the cerebellar cortex of aged rats: effect of choline alfoscerate treatment ] , while supplementation with Alpha GPC indicated an increase in brain function directly related to the healthy supply of acetylcholine[13 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 ] . brain feed developed the world’s 1st 500mg acetylcholine’s building block Alpha GPC capsule containing 99% Alpha GPC in 2018. New customers can get 15% off their first buy by using ‘NEW15’ code at checkout.
What foods contain Alpha GPC?
To put your mind at ease, Alpha GPC is naturally produced in the brain despite its name. Studies have also shown that some foods contain multiple forms of choline including Alpha GPC itself[14 Trusted Source 2023 - Lipids in Health and Disease Human study Effects of egg yolk choline intake on cognitive functions and plasma choline levels in healthy middle-aged and older Japanese: a randomized double-blinded placebo-controlled parallel-group study ] , [15 Trusted Source 2019 - Nutrients Human study Variability of Water-Soluble Forms of Choline Concentrations in Human Milk during Storage, after Pasteurization, and among Women ] , [16 Trusted Source 2017 - The FASEB Journal Systematic and meta-analysis Choline Composition in Breast Milk–A Systematic Review and Meta‐Analysis ] . Let’s take a look at natural sources of choline Alpha GPC.
A very recent study examined the effects of consuming choline derived from egg yolk on the cognitive function of Japanese adults[14 Trusted Source 2023 - Lipids in Health and Disease Human study Effects of egg yolk choline intake on cognitive functions and plasma choline levels in healthy middle-aged and older Japanese: a randomized double-blinded placebo-controlled parallel-group study ] . While the results showed that 300 mg of egg yolk choline improved the verbal memory of the participants, researchers also explained that there are multiple forms of choline in the so-called egg yolk choline, one of them also being Alpha GPC. While researching choline found in human milk, Canadian researchers explained that 85% of human milk choline consists of water-soluble forms of choline that Alpha GPC is a part of[15 Trusted Source 2019 - Nutrients Human study Variability of Water-Soluble Forms of Choline Concentrations in Human Milk during Storage, after Pasteurization, and among Women ] . They found that Alpha GPC concentrations stayed the same while storing human milk at room temperature for up to 4 hours, in the refrigerator for 24 hours or for up to one week in the household freezer. The pasteurisation process, however, decreased Alpha GPC concentrations. Even though both of the studies lack information on the amount of Alpha GPC in those natural sources because more research is needed, they’re a great reminder that Alpha GPC is indeed natural.
To work smarter make sure to take care of your body with Alpha GPC natural sources which will boost the production of your memory chemical, helping you be more efficient at work and study sessions.
References
[1] Pepeu, G., & Giovannini, M. G. (2004). Changes in Acetylcholine Extracellular Levels During Cognitive Processes. Learning & Memory, 11(1), 21–27. https://doi.org/10.1101/lm.68104
[2] Cammarata, C. (2021). The Role of Acetylcholine in Flexible Cognition across Age and Species [Doctoral thesis, Cornell University]. https://ecommons.cornell.edu/items/e4d8470c-0b4a-4f80-bffb-150e742eb1db
[3] Wallace, T. C., Blusztajn, J. K., Caudill, M. A., Klatt, K. C., Natker, E., Zeisel, S. H., & Zelman, K. M. (2018). Choline: The Underconsumed and Underappreciated Essential Nutrient. Nutrition Today, 53(6), 240–253. https://doi.org/10.1097/NT.0000000000000302
[4] Nutrient Ranking Tool (n.d.). My Food Data. https://tools.myfooddata.com/nutrient-ranking-tool/Choline/All/Highest/100g/Common/No
[5] Kansakar, U., Trimarco, V., Mone, P., Varzideh, F., Lombardi, A., & Santulli, G. (2023). Choline supplements: An update. Frontiers in Endocrinology, 14, 1148166. https://doi.org/10.3389/fendo.2023.1148166
[6] De Jesus Moreno Moreno, M. (2003). 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. Clinical Therapeutics, 25(1), 178–193. https://doi.org/10.1016/s0149-2918(03)90023-3
[7] Perri, R. D., Coppola, G., Ambrosio, L. A., Grasso, A., Puca, F. M., & Rizzo, M. (1991). A Multicentre Trial to Evaluate the Efficacy and Tolerability of α-Glycerylphosphorylcholine versus Cytosine Diphosphocholine in Patients with Vascular Dementia. Journal of International Medical Research, 19(4), 330–341. https://doi.org/10.1177/030006059101900406
[8] Schettini, G., Ventra, C., Florio, T., Grimaldi, M., Meucci, O., Scorziello, A., Postiglione, A., & Marino, A. (1992). Molecular mechanisms mediating the effects of l-α-glycerylphosphorylcholine, a new cognition-enhancing drug, on behavioral and biochemical parameters in young and aged rats. Pharmacology Biochemistry and Behavior, 43(1), 139–151. https://doi.org/10.1016/0091-3057(92)90650-5
[9] Lopez, C. M., Govoni, S., Battaini, F., Bergamaschi, S., Longoni, A., Giaroni, C., & Trabucchi, M. (1991). Effect of a new cognition enhancer, alpha-glycerylphosphorylcholine, on scopolamine-induced amnesia and brain acetylcholine. Pharmacology Biochemistry and Behavior, 39(4), 835–840. https://doi.org/10.1016/0091-3057(91)90040-9
[10] Sagaro, G. G., Traini, E., & Amenta, F. (2023). Activity of Choline Alphoscerate on Adult-Onset Cognitive Dysfunctions: A Systematic Review and Meta-Analysis. Journal of Alzheimer’s Disease, 92(1), 59–70. https://doi.org/10.3233/JAD-221189
[11] Trabucchi, M., Govoni, S., & Battaini, F. (1986). Changes in the interaction between CNS cholinergic and dopaminergic neurons induced by L-alpha-glycerylphosphorylcholine, a cholinomimetic drug. Il Farmaco; edizione scientifica, 41(4), 325–334. https://pubmed.ncbi.nlm.nih.gov/3709792/
[12] Vega, J. A., Cavallotti, C., del Valle, M. E., Mancini, M., & Amenta, F. (1993). Nerve growth factor receptor immunoreactivity in the cerebellar cortex of aged rats: effect of choline alfoscerate treatment. Mechanisms of Ageing and Development, 69(1-2), 119–127. https://doi.org/10.1016/0047-6374(93)90076-4
[13] Schettini, G., Ventra, C., Florio, T., Grimaldi, M., Meucci, O., Scorziello, A., Postiglione, A., & Marino, A. (1992). Molecular mechanisms mediating the effects of L-alpha-glycerylphosphorylcholine, a new cognition-enhancing drug, on behavioral and biochemical parameters in young and aged rats. Pharmacology, biochemistry, and behavior, 43(1), 139–151. https://doi.org/10.1016/0091-3057(92)90650-5
[14] Yamashita, S., Kawada, N., Wang, W., Susaki, K., Takeda, Y., Kimura, M., Iwama, Y., Miura, Y., Sugano, M., & Matsuoka, R. (2023). Effects of egg yolk choline intake on cognitive functions and plasma choline levels in healthy middle-aged and older Japanese: A randomized double-blinded placebo-controlled parallel-group study. Lipids in Health and Disease, 22, 75. https://doi.org/10.1186/s12944-023-01844-w
[15] Moukarzel, S., Wiedeman, A. M., Soberanes, L. S., Dyer, R. A., Innis, S. M., & Lamers, Y. (2019). Variability of Water-Soluble Forms of Choline Concentrations in Human Milk during Storage, after Pasteurization, and among Women. Nutrients, 11(12), Article 12. https://doi.org/10.3390/nu11123024
[16] Chen, M. Y., Northington, R., & Yan, J. (2017). Choline Composition in Breast Milk–A Systematic Review and Meta‐Analysis. The FASEB Journal, 31(S1). https://doi.org/10.1096/fasebj.31.1_supplement.lb392
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