Choline and B12 Needed for Cognitive Performance

A study of 2,195 men and women age 70-74 found that those with lower blood levels of choline had poor cognitive performance.  The researchers also checked vitamin B12 status and found that if B12 and choline were both low then there was triple the risk for poor cognitive performance.

Choline is an important nutrient that builds healthy brain cells; it works with DHA Docosahexaenoic acid Essential omega 3 fatty acid integral to the health of all cell membranes, nerve and brain function. Must be gotten through the diet via cold water oceanic fish or some very limited plant sources or taken as a supplement. to form desirable nerve cell structure.  Choline is especially important for memory.  It is also vital in methylation reactions in your nervous system - a vital process in how your brain works.  If you lack choline or B vitamins (especially folic acid and B12) then you can have a breakdown in this system, which results in a buildup of toxic homocysteine It is a homologue of the amino acid cysteine that is synthesized from methionine An essential amino acid which serves as a methyl donor and is involved with the biosynthesis of other nutrients. Improper conversion is associated with production of homocysteine and atherosclerosis. which requires adequate Folic Acid, B12, and B6 to function properly. Elevated levels have been associated with heart disease, thrombosis, strokes, Alzheimer's disease, and other disorders. and an inflamed brain that does not work so well – as demonstrated in this study.

B12 is in animal products including fish, meat, poultry, eggs, milk, and milk products.  However, older Americans may lack the hydrochloric acid to adequately free up the B12 from the protein during digestion.  If people eat a primarily vegetarian diet, they aren’t getting any B12.  Supplements with bioactive B12 (methylcobalamin) are easy to absorb.  Stay away from cheap B12 (cyanocobalamin) since there is no real excuse to put this non bioactive form of B12 in a dietary supplement.  The front end molecule of cyanocobalamin is cyanide and there is no need to waste your detox systems processing that.

Choline is in beef liver, beef, wheat germ, eggs, shrimp, salmon, cod, brussel sprouts, broccoli, milk, peanuts and thankfully, milk chocolate.  There are a variety of adequate forms of supplemental choline.  The very best form is the bioactive type known as Alpha GPC (L-alphaglycerylphosphorylcholine), which is the exact form your brain prefers to use.

Regardless of your age, it is important not to run low on basic nutrients that your brain needs for optimal performance.