A Common Nutrient Deficiency Could Be Raising Your Alzheimer’s Risk, New Study Says

Reviewed by dietitian Jessica Ball, MS, RD

Highlights

• Choline is an essential micronutrient for a healthy brain and nervous system.

• Low blood choline levels are linked to a higher risk of Alzheimer’s disease.

• Choline is found in seafood, meat, dairy products, nuts, potatoes, legumes and whole grains.

Choline is one of those underrated micronutrients that we don’t hear much about; in fact, most Americans don’t eat enough of it. But every nutrient, no matter how micro, is important, and choline is no exception. It is essential for a healthy brain and nervous system and helps regulate mood, memory and muscle control, and is also essential for the formation of membranes surrounding your cells. It is also vital for the proper brain development of babies in the womb and after birth.

Not only is choline underrated, it is also commonly missing nutrient. And a deficiency of this micronutrient comes with some potential harm. For example, a recent study linked low choline intake with one higher risk of dementiaIncluding Alzheimer’s disease, the most common form of dementia.

Researchers from across Arizona, including Arizona State University and Mayo Clinic Arizona, set out to shed more light on the subject. The link between choline and Alzheimer’s disease. They published their findings Aging and Disease. Let’s break down what they found.

How Was This Study Conducted?

The researchers wanted to compare choline levels in people with obesity to people with a healthy BMI. They note that previous studies have suggested that people with obesity have lower blood choline levels. They also note that obesity is linked to insulin resistance, a condition that predisposes people to type 2 diabetes. insulin resistance also a major Risk factor for Alzheimer’s disease.

A total of 30 participants aged 29 to 36 years were included for this study: 15 (7 men, 8 women) were considered healthy BMI (18.5 to 24.9 kg/m2) and 15 (8 men, 7 women) were considered obese (>30 kg/m2). All participants were considered healthy based on their medical history, routine physical examination, electrocardiogram, standard blood tests, and urinalysis. All participants were non-smokers, non-diabetics, and without a history of liver, kidney or heart disease. They also were not taking any prescription or over-the-counter medications or nutritional supplements and were not on a weight-loss regimen.

Body composition was measured and fasting blood samples were collected. Researchers measured choline levels and factors related to diabetesincluding glucose, HbA1c, and insulin, as well as blood components associated with inflammation and cognitive decline. Additionally, liver enzymes were measured; because some enzymes can indicate dysfunctional sugar metabolism and brain nerve damage.

The researchers also took postmortem blood from people known to have mild cognitive decline and Alzheimer’s disease. They were thus able to compare blood levels of the same compounds in 30 healthy individuals with those of individuals with known Alzheimer’s disease and cognitive decline.

What Did This Study Find?

After conducting statistical analysis, the researchers found that:

• Individuals with obesity had lower blood choline levels, which was associated with poor metabolic markers.

• Inflammation markers and liver enzymes were elevated in obese people.

• As blood choline levels decreased, neurofilament light (NfL), a marker of Alzheimer’s disease, increased. Higher NfL levels indicate damage to brain cells and an increased risk of dementia.

In general, researchers have found that obesity is associated with low levels of choline in the blood, dysregulated inflammatory markers, and Elevated markers of metabolic dysfunction. And all of these factors are related to the risk of Alzheimer’s disease.

One of the major limitations of this study is that dietary choline intake was not assessed; Therefore, researchers cannot conclude whether people with obesity eat less choline-rich foods or whether there is another factor related to lower levels. The number of participants in this study is considered moderate. The researchers note that larger sample sizes would be beneficial in the future, as more participants tend to increase the accuracy of the results. Because this study also did not include cognitive assessments, comparisons of blood tests between living participants and those with postmortem cognitive decline should be interpreted with caution.

How Does This Apply to Real Life?

Although you can supplement with choline, we believe it is best to try to get your nutrients from food. Like most nutrients, choline is found in many foods; That’s why we recommend eating a wide variety of foods to make sure you’re getting all the nutrients you need. You’ll find choline in eggs, beef, poultry, pork, fish and dairy products. Cruciferous vegetables, soybeans (including tofu), shiitake mushrooms, peanuts, wheat germ, almonds, kidney beans, lima beans, red potatoes and quinoa are plant-based sources of choline.

These researchers state that: Mediterranean diet eating pattern It will help make sure you’re getting enough choline. MIND diet It is a combination of the Mediterranean and DASH diets and brain-healthy foods It contains choline, powerful antioxidants, and healthy fats, including seafood, chicken, fruits, whole grains, and leafy greens (to name a few). To meet, try our 30-Day MIND Diet Meal Plan for Cognitive Health. Watch as is or choose recipes that look appealing.

Other lifestyle factors, including regular lifestyle factors, also play a role in brain health. physical activityplenty of quality sleep and reduce stress levels. Your The brain needs fluid too For optimum cognitive function. Equal socializing And volunteering It can help keep your brain healthy.

Our Expert Opinion

This study adds to growing evidence suggesting a link between low choline levels in the blood and Alzheimer’s disease. This also shows a link between obesity and low choline; However, researchers admit that they cannot yet say for sure why this link exists. Although it is found in a variety of foods, many people are deficient in choline. Evaluate your diet and start replacing ultra-processed foods with whole foods like seafood, meat, dairy, nuts, eggs, legumes, cruciferous vegetables, potatoes and whole grains. to follow someone meal plan designed for cognitive health can help you eliminate the guesswork.

Read the original article Healthy Nutrition