Nutrition to Support Brain Health & Offset Brain Injuries
Perform with Dr. Andy Galpin
Choline Supplements and Food Sources
Choline supplements are primarily available as alpha GPC or phosphatidylcholine, with alpha GPC quickly converting to phosphatidylcholine after ingestion. These supplements are often included in B complex vitamins, with typical dosages of 20 to 30 milligrams, but for optimal benefit, a daily intake of 500 milligrams is recommended, especially for those recovering from head injuries where dosages may increase to 1 to 2 grams. Foods rich in choline include meat, poultry, fish, eggs, and dairy, making it relatively easy to reach the baseline intake of 500 milligrams through diet alone. For example, one egg provides about 150 milligrams of choline, allowing for an adequate amount when combined with other foods. However, average intake levels fall short of the adequate intake recommended values, with men averaging around 400 milligrams and women around 300 milligrams, both below the advised 550 milligrams for men and 420 milligrams for women. High choline foods like beef liver can provide up to 400 milligrams per 100 grams, but achieving higher dosages purely through diet may require consuming unrealistic quantities, such as around 12 eggs daily. Therefore, while it's feasible to meet baseline health needs through food, supplementation may be more practical for achieving higher doses in cases of acute injury.
Remember Everything You Learn from Podcasts
