There is no longer any question that the rates of neurological conditions like dementia, Alzheimer’s, migraines and epilepsy are going up.  Our lifestyles are just too toxic for our brains.  But there is much you can do, including adding some simple foods.

Acetylcholine is a critical neurotransmitter in the brain and was also one of the very first neurotransmitters ever identified.  Without going into mind-numbing detail, suffice it to say that acetylcholine helps the neurons in our brain communicate effectively with one another. 

Without the appropriate message being passed between cells, havoc can ensue.  Because of this, making sure that our brains have enough acetylcholine to work with is very important.  Medications, such as Aricept, exist that block the breakdown of acetylcholine, essentially extending the duration of action.  However, given the wide variety of things that acetylcholine is involved in, drugs that interfere with this normal process come with a long list of side effects.

So what can we do to increase our body’s production of acetylcholine?  An effective method is to increase the intake of choline, the precursor that our bodies use to make acetylcholine, either in our diet or with supplements.  Preferably both.

Dietary sources of choline include eggs, soy (remember–no GMO), cod (wild caught), cauliflower and spinach.  This particular article looked that the relationship between the dietary intake of choline and cognitive function.  Those currently eating foods high in choline had much better performance measures.  Seems like a pretty simple tool.

 Supplements that can increase choline include straight choline as well as lecithin.

So, if you’re looking to do your brain a favor, increase your dietary intake of foods high in choline.  If you’re in the throws of some neurological challenges, supplementation with choline and / or lecithin may be well worth a trial.

Other factors to improve or pay attention to may include:

 Overall, how well your brain performs for you is largely under your controls.  The actions you take and the decisions you make directly relate to your brain health.  Choose well.


James Bogash

For more than a decade, Dr. Bogash has stayed current with the medical literature as it relates to physiology, disease prevention and disease management. He uses his knowledge to educate patients, the community and cyberspace on the best way to avoid and / or manage chronic diseases using lifestyle and targeted supplementation.


Please note: I reserve the right to delete comments that are offensive or off-topic.


  1. Recently I was to undergo some medical tests and was told not eat BROCOLLI , CAULIFLOWER, BRUSSEL SPROUTS or CABBAGE because of certain enzimes these vegetables contain. Could you explain – if possible.

    Thank you, Jeanette C.

  2. Certainly these foods contain compounds that speed up the breakdown of toxins in the body (the body considers drugs as toxins…). Usually the recommendations are short sighted because of the loss of nutrion when these foods are no longer eaten. However, decisions like this are based on the medications that patients are on and why they are on them.

  3. I have followed the fruits and vegetable regimine for years. Yet, now I am experiencing memory loss? Sadly yours, Madeline

  4. Madeline,

    There is much, much more to go into brain health than just eating fruits and veggies, although that is a very strong background. Toxic exposures, stress, higher education, lack of exercise, being overweight…the list of things that we know of that contribute to cognitive function is very long. The good news is that many of these same approaches can help preserve cognition for years to come.

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