Most Americans Are Missing This Brain-Boosting Nutrient

A surprising 90% of Americans are deficient in choline, a brain-essential nutrient that could be the secret to better memory, mood, and mental clarity. According to Dr. Emma Richardson, a neurologist at the Austin Cognitive Health Center, choline is “one of the most important nutrients for brain health that most people aren’t getting enough of.” Yet, it remains one of the least talked-about elements of a healthy diet.

Choline helps your brain produce acetylcholine, a neurotransmitter critical for memory, muscle control, and mood regulation. Low choline levels have been linked to brain fog, forgetfulness, mood swings, and even difficulty with motor skills. While the nutrient is especially vital during pregnancy and early childhood, it plays an ongoing role in cognitive health well into adulthood.

Some animal products, like eggs and beef liver, are high in choline—but there are also plant-based options that can Support your brain. Foods like soybeans, quinoa, broccoli, and shiitake mushrooms provide moderate amounts of choline without compromising your vegan values. And combining these with healthy fats and vitamin D sources can further enhance absorption.

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In a recent article titled The nutrient 90% of us miss that’s erasing our memory, John shares how increasing choline intake—around 1,000mg per day—has shown positive results in improving memory for people with cognitive difficulties. One patient described the improvement as having “the fog cleared from my mind.”

It’s time we reframe the conversation about brain health. Instead of turning to supplements or animal products, plant-based eaters can take control by consciously incorporating choline-rich foods into their daily meals.

Let’s nourish our minds while protecting the planet. Choose choline-rich plant foods, skip the eggs and liver, and show that being vegan doesn’t mean sacrificing your brainpower.

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