Anxiety is one of the most common mental disorders: currently, it affects 359 million people worldwide, according to the WHO. Undoubtedly, today’s frenetic pace of life and the increasing demands we face generate unbearable pressure that often manifests as anxiety.
However, that’s only part of the story. Anxiety is a multifactorial disorder, meaning that its onset and persistence are influenced by various factors. One of these is choline.
Choline for the brain: how does it work?
Choline is an essential nutrient that is part of the water-soluble B vitamins and plays a leading role in brain function.
First, it is a component of the phospholipids that make up the membranes of neurons. Therefore, it contributes to maintaining the integrity, fluidity, and communication capacity of nerve cells, a fundamental aspect for brain plasticity and the efficient transmission of information.
Furthermore, choline is a direct precursor to acetylcholine, a neurotransmitter involved in cognitive processes such as memory, learning, attention, and processing speed, as well as participating in mood regulation and the stress response. For this reason, adequate choline levels allow for more efficient synaptic function and more precise neuronal communication.
Furthermore, choline is also involved in brain methylation processes, which are essential for regulating gene expression and protecting neurons from oxidative damage. These mechanisms are especially relevant as we age, since they contribute to maintaining brain health and healthy cognitive aging.
What is the relationship between choline and anxiety?
Neuroscientists from the University of California conducted a meta-analysis in which they analyzed the chemical substances present in the brain tissue of 370 people with anxiety disorders and 342 healthy people.
They found that brain choline levels in anxious people were 8% lower. At first glance, it doesn’t seem like much, but for the brain it’s a significant amount, especially for the areas that regulate emotions and decision-making.
These neuroscientists explain that anxiety disorders are linked to changes in the way different parts of the brain process stress and potential threats.
The amygdala is an essential structure because it helps us determine whether situations are safe or dangerous, as does the prefrontal cortex, which is involved in planning and decision-making. However, both respond differently in people with anxiety.
In fact, it has been observed that the brains of anxious people react by more frequently activating the fight-or-flight response. Researchers believe that this increased activity could raise the brain’s demand for choline, potentially reducing the amount available and making even stressors that we can normally manage without major problems feel overwhelming.
Choline for the brain: how can you get it?
It’s important to understand that our bodies can only synthesize small amounts of choline, so we must obtain it daily from our diet. Furthermore, the brain’s ability to absorb choline decreases with age, so we need to increase our intake.
Interestingly, studies have revealed that most people have suboptimal intakes of this nutrient. The good news is that you can get choline through a healthy diet that includes:
- Meat, eggs, chicken, and dairy products
- Potatoes and cruciferous vegetables such as Brussels sprouts, broccoli, and cauliflower
- Some types of beans, nuts, seeds, and whole grains
In general, beef liver is one of the foods richest in choline, followed by eggs. Chicken breast, potatoes, and cod also have acceptable amounts of this nutrient, while whole grains, vegetables, and fruits contain much less.
References:
Richard, J. & Maddock, J. (2025) Transdiagnostic reduction in cortical choline-containing compounds in anxiety disorders: a 1H-magnetic resonance spectroscopy meta-analysis. Molecular Psychiatry; 30 (12): 6020.
López, A. M. et. Al. (2020) Importancia de la colina en la función cognitiva. Nutr. Hosp.; 37(2): 10.20960.
Leave a Reply