There are a lot of different neurotransmitters and hormones that alter the way we think and behave. Many of these are regulated by our diet, but modern food is a lot different than we are historically used to. Many of the processed foods that are high in sugar and carbohydrates are not meant for humans to consume in high quantities without consequences. Much of the brain fog in modern men at the workplace is caused by poor dietary habits.
Choline is one of the top contenders on the list of foods that men do not get enough of, but vitally need. The reason choline is so important is because it is the precursor for acetylcholine, which is one of the most important neurotransmitters in the brain responsible for improving memory and general cognition.
Getting More Choline
Why is it that we do not get a lot of choline these days? Well, the first problem is that most humans in the western world no longer eat the entire animal. Historically speaking, our ancestors ate all of the animal, which helped to get choline through different sources like the liver and kidneys. Even though all of this food was protein-rich, it was also very dense with these necessary minerals and vitamins.
Now the only foods that you eat with significant quantities of choline are eggs, which are vilified for their cholesterol content. It is a real shame that this is the case or else more people would be eating choline to improve cognition.
Whatever the case may be, it is time to learn a few things about the different types of choline so that you have a better idea of how to supplement. Assuming you are not going to start eating organ meat and 4-5 eggs per day, this might be a great option for you to utilize.
Alpha GPC – this is one of the best known choline supplements and it actually has the highest amount per weight. It is a very stable type of choline that is of a higher quality and bioavailability. Your brain will absorb this well and process it into acetylcholine.
CDP choline – the CDP choline has less choline by weight, but is no less-potent. With the raw materials for uridine, this helps similar pathways and improves cognitiion with high value as well.
Choline bitartrate – this is the lower quality option that does not offer too much benefit unless taken in higher doses. Some people are required to take many grams in order to see a similar effect that they do with a bit of alpha GPC / CDP choline.
Lecithin – this is by far the worst form of choline that you can supplement with. Even though it might help, it will require many grams and not all of it actually creates acetylcholine in the brain. If you can avoid using this, it would be most efficient.