Choline Boosts Brain Power Throughout Lifespan

Researchers have known for a long time that the biochemical choline is critical for the proper neurological development of newborns. This compound is the basic building block for the neurotransmitter acetylcholine. There is also evidence that consuming extra choline boosts brain function for senior citizens.

Does Choline Boost Brain Function? PREDIMED-Plus Tests the Hypothesis

People who are overweight or obese and those who have metabolic syndrome are at greater risk for cognitive decline as they grow older. New findings from the PREDIMED-Plus trial of the Mediterranean diet show that dietary intake of choline and betaine can make a positive difference in that risk (American Journal of Clinical Nutrition, May 2026). This is a long-term study of an energy-reduced Mediterranean diet coupled with physical activity and support for weight loss compared to general Mediterranean diet advice. Both groups took cognitive tests at the outset and after two years. They answered detailed dietary questionnaires at periodic intervals.

6,610 adults with metabolic syndrome participated in the trial. Those who consumed the highest levels of choline or betaine performed better on their cognitive tests. Eggs are particularly rich in choline. Betaine may be found in whole grains, spinach, beets and shellfish. Higher choline intake was associated with improvements in attention and language. Those consuming more betaine had better executive function. The changes were modest, but they suggest that such dietary choices could help people maintain healthy cognitive function longer.

Could Eggs Be Good for the Brain?

Eggs are high in cholesterol, so for years Americans have been cautioned to moderate their consumption. On the other hand, eggs also provide certain nutrients such as choline and lutein that are beneficial for the brain. An analysis of data from nearly 900 older adults suggests that egg consumption helps women remember words better. The analysis is fresh, although the data were collected long ago.

The volunteers entered the Rancho Bernardo Study between 1988 and 1991. They also answered detailed dietary questionnaires and took cognitive tests. About four years passed between their entry into the study and their second round of mental assessments.

The investigators report that women who ate more eggs did slightly better on a part of the test termed “category fluency” (Nutrients, Nov. 18, 2024). Both men and women who ate between two and four eggs a week had lower cholesterol levels than those who never ate eggs or those who ate multiple eggs a day.

The researchers conclude that

“egg consumption does not have detrimental effects and may even have a role in the maintenance of cognitive function.”

Previous Study Suggested Choline Boosts Brain Power:

Scientists have evidence that choline intake over the lifespan may affect cognitive function in later years. In one study, investigators collected dietary information on roughly 1,400 middle aged adults (American Journal of Clinical Nutrition, Dec. 2011). Over the next decade, the study participants took several tests of memory and cognitive ability. Some also underwent MRI scans of their brains.

Those with higher choline intake scored better on mental function tests. Foods that are high in choline include eggs, liver, milk, oily fish, chicken and soybeans.

That research took place in Framingham, Massacusetts, but the evidence extends far beyond Americans. Other studies have also found that choline boosts brain function. A long-term cohort study in China found that higher choline intake helped slow cognitive decline over 22 years (Nutrients, Aug. 26, 2024).