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Choline |
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Acetylcholine, the brain's
main neurotransmitter for memory comes from choline, which is stored as
phosphatidyl choline in neuron bodies and glia cells. One of the
B-complex vitamins, choline also encourages the development of new
contacts on neuron branches when old contacts are lost. Since new
experiences bring new learning, the brain wants to extend its ability to
save this information as memory. Choline helps facilitate this new
growth and, therefore, the capacity for learning. By such activity,
memory is "plastic" and capable of expanding. Choline encourages the
emulsification (even distribution) of fat in the blood, which is a
water-based fluid. It also helps prevent cholesterol from sticking to
the arterial walls that feed memory tissue. With full blood flow, the
chance of oxygen starvation by stroke is lessened in neurons. Nothing
kills memory like the absence of oxygen. Studies
at Columbia University discovered that choline brings about
long-lasting, positive memory changes in developing neurons
of rodents still in the womb. After birth, these choline-fed
youngsters had better memory and slower rates of memory decline as they
aged than did the offspring of female rats that were not fed choline. Choline supplementation is an
important preventive treatment for memory loss, but supplementation
should be started before cholesterol buildup becomes a problem. Some
studies have suggested that when a nerve pathway lacks choline, its cell
bodies will start digesting their own membranes in a frantic attempt to
get more available acetylcholine. This may help to explain the
disappearance of massive amounts of memory tissue in the temporal yes of
Alzheimer's patients, who also show very low levels of acetylcholine. Choline is found in egg yolks,
leafy green vegetables, liver, soybeans, yeast, and wheat germ. The
best supplemental source of choline is phosphatidyl choline that is
derived from soy lecithin. Supplemental free-form choline is not
recommended, as it must be taken in large quantities, and commonly
causes a fishy odor in the breath and perspiration. Choline has a number of
positive effects on the memory body, including the following: Changes
into acetylcholine, the major neurotransmitter for P-memory. •
Is absorbed easily through the blood-brain barrier. •
Helps provide energy for "cell signaling," a process that
helps H tissue duplicate itself and grow. •
Protects and nourishes other chemicals that support memory.
Encourages a state of calmness. •
Helps control harmful levels of homocysteine, which attack blood
vessels. Recommended
Dosage Take
500 to 1,000 milligrams of choline daily if under age sixty-five. Those
over sixty-five should take 1 to 5 grams per day along with 50
milligrams of inositol in a good B-100 vitamin to help wit| absorption.
However it may be more effective to get choline front lecithin than from
choline supplements. For a long-lasting supply of choline for
acetylcholine production, take two to three tablespoons of lecithin
granules daily. Lecithin also contains small amounts of phosphatidyl
serine/ another "smart nutrient" for memory. Be
sure to add folic acid, vitamin B12 and methionine supplements with
choline for the best results. Most B-complex vitamins contain around 50
milligrams of choline and inositol but more is required for memory
improvement. |