Neurotransmitters, or chemical messengers, like acetylcholine are involved in many important elements of health, including thinking, moving muscles, and performing several other mental tasks.
In recent years,
nootropics, also known as smart drugs, have become increasingly popular among
people who want to improve their mental performance.
A neurotransmitter or brain chemical called acetylcholine is involved in many important parts of brain function, including learning, memory, and thinking.
Although acetylcholine
supplements are not present, supplements that may indirectly increase
acetylcholine levels have become popular among people interested in nootropics
as a way to improve mental performance.
This article explores
the benefits and side effects of acetylcholine supplementation and outlines the
best types.
What is acetylcholine?
Acetylcholine is a
molecule that acts as a neurotransmitter (chemical messenger) in your body.
This means that it passes information from your brain to your body through
nerve cells (1).
It is produced by
acetyl-coa, which comes from the sugar molecules glucose and choline, with the
help of an enzyme called choline acetyltransferase. (1)。
It performs a variety of vital roles in the body, including those related to working memory, muscle contraction, and thought processes. (2, 3).
In contrast, low
acetylcholine levels have been linked to learning and memory impairments, as
well as brain disorders such as alzheimer's and alzheimer's disease (2, 4).
Because acetylcholine
plays a role in brain function, supplements that increase acetylcholine levels
are of interest as nootropics, natural or synthetic substances that can improve
your mental performance.
Acetylcholine is not
intended as a dietary supplement. However, supplements that increase
acetylcholine release, such as choline supplements, as well as those that
inhibit acetylcholine breakdown, may increase acetylcholine levels.
Summary: the neurotransmitter acetylcholine is involved in working memory, thought processes, and muscle contraction, among other functions of the brain. Low levels
are associated with memory impairment and brain disorders.
Where is acetylcholine located?
Acetylcholine is in:
- Neuromuscular connections.
- Autonomic nerve ganglia.
- The connections affect the parasympathetic system.
- Some branches of the sympathetic nervous system.
- Several locations in the central nervous system.
How to increase acetylcholine levels
Although acetylcholine
plays a key role in many aspects of your health, no dietary supplement can
directly raise its levels.
However, you can eat
some foods or take dietary supplements that indirectly increase the release of
acetylcholine or inhibit its breakdown.
One of the easiest
ways to increase acetylcholine levels is to eat choline-rich foods or dietary
supplements— an essential nutrient that can be converted into acetylcholine. (1)。
Choline is found in
many foods, including (6):
- Beef liver: 3 ounces (85 grams) contains
65% of the daily value (dv).
- Eggs: 1 large hard-boiled egg contains 27% dv.
- Beef head around: 3 ounces (85 grams) contains 21% dv.
- Soy, roasted: 1/2 cup (86 g) contains 19% dv.
- Grilled chicken breast: 3 ounces (85 g) contains 13%
dv.
- Fish, cod: 3 ounces (85 g) contains 13% dv.
- Shiitake mushrooms, cooked: 1/2 cup (73 g) contains 11%
dv.
- Kidney beans, canned: 1/2 cup (128 g) contains 8% dv.
- Quinoa, cooked: 1 cup (185 g) contains 8% dv.
- Milk, 1%: 1 cup (240 ml) contains 8% dv.
- Nonfat vanilla yogurt: 1 cup (245 g) contains 7% dv.
- Broccoli, boiled: 1/2 cup (78 g) contains 6% dv.
- Brussels sprouts, boiled: 1/2 cup (78 g) contains 6% dv.
Dietary supplements
that can increase choline levels include α-gpc (l-α-glyceryl phosphocholine), citicoline (cdp-choline), and choline
bitartrate.
However, α-gpc and citicoline
are typically higher in choline per unit weight and are more easily absorbed than
other forms (7, 8).
Another way to
indirectly increase acetylcholine levels is to take supplements that inhibit
enzymes that break down acetylcholine.
Some supplements that
may inhibit acetylcholine breakdown include (9, 10, 11):
- Ginkgo biloba (ginkgo biloba)
- Bacopa monnier
- Huperzine a
However, it is unclear
how effective supplements that inhibit acetylcholine breakdown are at
increasing acetylcholine levels compared to choline supplements.
Summary: acetylcholine cannot be used as a dietary supplement, but its
levels can be increased indirectly through the intake of choline (a precursor
to acetylcholine) and supplements that inhibit acetylcholine breakdown.
Potential benefits of acetylcholine
Increasing
acetylcholine levels has been linked to several potential health benefits.
May help with memory and brain function
Studies in animals and
humans have shown that higher choline intake (a precursor to acetylcholine) may
enhance memory in people with memory problems.
In mouse studies,
choline supplementation over its lifetime significantly improved memory and
reduced the formation of β plaques of amyloid protein — a compound associated with the
development of alzheimer's disease. (12, 13)。
A study of 2,195
participants aged 70-74 years found that people with higher blood levels of
choline performed significantly better than those with low levels of choline in
memory and learning tasks. (14)。
In addition,
supplements that inhibit acetylcholine breakdowns, such as bacopa monnier,
ginkgo biloba, and huperzine a, have been linked to improved memory and brain
function. (15, 16, 17)。
That said, research on
these supplements and mental manifestations is fairly new. More research is
needed before they can be recommended for this purpose.
May support mental health
Several studies have
shown that acetylcholine precursor supplements may help treat a variety of
mental health conditions.
An observational study
involving more than 5,900 participants found that low levels of choline in the
blood were associated with an increased risk of anxiety. However, it did not
find a link between blood choline levels and depression (18).
Another study of 50
people with depression observed that people who took 200 milligrams (mg) of
citicoline and citalopram, a drug used to treat depression, had milder
depressive symptoms than those who took depression medication alone. (19)。
There is also some
evidence that bacopa monnieri and ginkgo biloba may help reduce anxiety
symptoms, but more human studies are needed (20, 21).
In addition, choline
supplements are sometimes used to treat symptoms in patients with bipolar
disorder. However, research in this area is limited and more research is needed
before it can be recommended for this purpose (22, 23, 24, 25).
May contribute to a healthy pregnancy
Approximately 90 to
95% of pregnant women consume less than the recommended daily intake of choline
(6).
There is some evidence
that taking choline during pregnancy may contribute to healthy fetal growth and
improve fetal brain development.
One study showed that
daily supplementation of 480 mg or 930 mg of choline in the third trimester of
pregnancy significantly improved mental function and memory in infants at 4, 7,
10, and 13 months. (26)。
Another study of 69
alcoholic pregnant women found that consuming 2 grams of choline per day from
the second trimester to birth significantly reduced the effects of alcohol
exposure on the psychological function of infants. (27)。
Several other studies
have noted that a higher intake of choline during pregnancy is associated with
a lower risk of neural tube problems in infants. (28, 29)。
That said, other
studies have observed no link between maternal choline intake and fetal brain
development or neural tube problems, so more research is needed (30, 31).
Other potential benefits
Taking choline
supplements may benefit several other conditions, which may raise acetylcholine
levels.
However, the
relationship between choline intake and these conditions is not entirely clear,
so more research is needed:
- Hepatopathy. A choline deficiency may
cause liver disease, while a higher intake of choline may be associated
with a lower risk of liver disease and liver cancer. (32, 33, 34)。
- Heart disease. There
is some evidence that choline may reduce the risk of heart disease and
stroke. However, this link is unclear, and other studies have shown mixed
results (35).
Summary: choline supplements may increase acetylcholine levels and have
been linked to benefits such as improved memory, brain function, mental health,
and pregnancy support. Supplements that inhibit acetylcholine breakdown may
also help.
Acetylcholine supplement risks
As with any
supplement, be sure to consult your healthcare provider before taking a choline
supplement or other supplement that will raise acetylcholine levels.
In general, choline
supplements, such as alpha-gpc and citicoline, are safe for most people and are
rarely associated with negative side effects.
However, excessive
intake of choline can produce unpleasant and harmful side effects such as
hypotension, sweating, fishy smell, diarrhea, nausea, vomiting, and liver
damage. (36)。
The daily limit for
choline supplementation is 3,500 mg, which is your maximum intake of harm in a
day that is unlikely to cause harm (36).
That said, it is
unlikely that this amount will be consumed through diet alone. The only way to
reach the upper limit is by taking supplements in large doses.
Bacopa monnier, ginkgo
biloba, and huperzine have been linked to side effects such as nausea, stomach
pain, diarrhea, and headaches.
These supplements may
also interact with a variety of medications, so it's important to notify your
healthcare provider of any herbal supplements you're taking (37, 38).
Summary: supplements that raise acetylcholine levels are safe for most
people, but excessive amounts of choline can have unpleasant side effects. Be
sure to consult your healthcare provider before taking supplements that can
increase acetylcholine levels.
Dosage and recommendations
Supplements that
increase acetylcholine levels or inhibit acetylcholine breakdown can be
purchased online or at select health food and supplement stores.
Choline supplements
are the best choice for raising acetylcholine levels, as choline is a precursor
to acetylcholine and usually has fewer side effects. They are mainly available
in capsule and powder form.
The best choline
supplements to increase acetylcholine levels are α-gpc and citicoline because they are more easily absorbed and contain
more choline per unit weight. (7, 8)。
Most choline supplement
brands for alpha-gpc and citicoline recommend taking 600–1,200 mg per day, which
equates to two capsules twice daily, depending on the brand.
Most studies of
alpha-gpc and citicoline and mental decline have used doses of up to 1,200 mg
per day, which appears to be safe and well-tolerated.
Although supplements
such as bacopa monnieri, ginkgo biloba, and huperzine a may raise acetylcholine
levels, it is unclear how many doses are needed to achieve this effect.
If you just want to
increase acetylcholine levels, choline supplements are a better option.
Summary: choline supplements are the best choice to increase
acetylcholine levels, and most choline supplements recommend taking 600-1,200
mg per day.
Conclusion
Neurotransmitters, or chemical messengers, like acetylcholine are involved in many important elements of health, including thinking, moving muscles, and performing several other mental tasks.
Although acetylcholine
supplements are not present, you can take supplements that may indirectly
increase acetylcholine levels, such as choline supplements, as well as
supplements that inhibit acetylcholine breakdowns, such as bacopa monnier,
ginkgo biloba, and huperzine a.
However, choline
supplements appear to be the best option to increase acetylcholine levels.
In addition to the
mental benefits, choline supplements have been linked to other positive
effects, such as supporting a healthy pregnancy and helping with mental health,
as well as potential heart and liver benefits.
However, avoid taking
too much choline or any of the above herbal supplements as they may produce
unpleasant side effects. As with any supplement, it is important to speak with
your healthcare provider before taking it.