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Study: Foods containing choline improve memory
Last reviewed: 01.07.2025
People who eat foods that contain large amounts of choline are less susceptible to brain changes associated with dementia and have better memory than those who eat a normal diet, according to scientists from Boston University (USA).
This study shows a link between memory and choline intake, a substance found in foods such as sea fish, eggs, liver, chicken, milk, and some legumes, including soybeans and beans.
The study's results do not mean that choline can prevent Alzheimer's disease, but despite this, the scientists showed that choline can significantly improve memory.
In the study, 1,400 adults aged 36 to 83 answered questions about their diets between 1991 and 1995. Then, between 1998 and 2001, the study participants took tests of memory and other cognitive abilities, as well as MRIs of the brain.
The study results showed that men and women who consumed foods high in choline performed better on memory tests than those who ate a normal diet.
In addition, people who ate foods with choline had fewer areas of white matter hyperintensity in brain MRI scans. These areas are a sign of blood vessel disease in the brain, which can indicate an increased risk of stroke and dementia.
Choline is a precursor to acetylcholine, which plays a key role in memory and other cognitive functions; low levels of acetylcholine are associated with Alzheimer's disease.
Recommended doses of choline: for men - 550 mg per day, for women - 425 mg per day.
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