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by Joseph Claussen December 09, 2019 3 min read

The importance of DHA and Choline in brain health cannot be overstated. It is estimated that 90% of Americans are deficient in both of these nutrients that studies show are essential for a healthy brain. The following is a brief summary of each nutrients role in cognitive health.

 

Docosahexaenoic acid (DHA) is a long-chain omega-3 fatty acid and is mainly found in seafood, such as fish, shellfish, fish oils and some types of algae. It's a component of every cell in your body and a vital structural component of your skin, eyes and brain. In fact, DHA makes up over 90% of the omega-3 fatty acids in your brain and up to 25% of its total fat content. Because your body can't make DHA in significant amounts, you need to get it from your diet or supplements.

 

DHA is also critical for healthy brain aging. There are many factors that come naturally with brain aging, such as oxidative stress, altered energy metabolism and DNA damage. The structure of the brain also changes, which reduces its size, weight and fat content.

Interestingly, many of these changes are also seen when DHA levels decrease.

 

DHA supplements have been linked to significant improvements in memory, learning, and verbal fluency for those with mild memory complaints. The evidence suggests that DHA and other omega-3 supplements may be most beneficial before brain function significantly declines and interferes with daily activities.

 

DHA supports good blood flow, or circulation, and may improve endothelial function — the ability of your blood vessels to dilate. A review of 20 studies found that DHA and EPA may also help lower blood pressure. Omega-3 fats are commonly recommended for heart health.

 

Choline is a natural nutrient found in every cell of the body and especially vital to brain health. Unlike artificial stimulants that ramp up energy and attention levels only to have those levels come crashing down later, Choline provides nutritional support that helps:

  • Fuel mental processes
  • Enhance focus and concentration
  • Provide essential protection for neurons
  • Aid neural communication

 

Choline helps keep your brain’s energy centers firing. Clinical research has found that Choline supports the health of mitochondria, the powerhouses within cells that actually produce the brain’s energy. Healthy mitochondrial function results in higher levels of ATP—your body’s main energy storage molecule—in brain cells.

 

Choline has been the subject of several human clinical trials. The most recent trial studied the effects of Choline on healthy middle-aged adults. Using the latest brain-scanning technology, researchers at the Harvard-associated Brain Imaging Center at McLean Hospital observed increases in brain activity among people who had taken Choline for six weeks. Differences were particularly noticeable when participants performed tasks that required sustained attention.

 

Choline is recognised by the National Academy of Medicine as an essential nutrient that must be acquired from the diet, as biosynthesis is insufficient to meet human requirements. Dietary sources of choline include liver, eggs, and shellfish. For an adult male of 180lbs the minimum daily requirement of choline is 550mg. That’s five egg yolks!

 

Studies in humans indicate that Choline and DHA function together in the brain to support memory. Specifically, high choline and high DHA are associated with better recognition memory. Choline is the major source of methyl groups in the diet; it is needed for the structural integrity and signaling functions of cell membranes.

 

DHA and choline work synergistically to regulate a vast array of cellular functions, including function of the mitochondria, activation of genes, neurotransmitter release, brain development, and neuron maturation and migration.  

 

The overwhelming evidence supporting the need for these nutrients lead us to incorporate these essential nutrients into our formulation of Memento Nootropic creamers. Each serving of Memento has as much choline as one large egg(175mg) and 280mg of Omega-3 DHA in addition to the nootropic ingredients Lions Mane mushroom, L Theanine, and Silk Peptides. The ketones provided by the high C8 MCT gives and instant hit of high quality energy.

 For more information on our functional ingredients and links to the NIH studies goto: https://builtforyourbrain.com/pages/functional-ingredients

 

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