Most People Aren’t Getting Enough of Essential Nutrient Linked to Anxiety

Scientists have identified a significant link between low levels of choline and the prevalence of anxiety disorders.

Are you getting enough choline?

Choline is a little-known compound that's often referred to as the “brain-building” nutrient. It is neither vitamin nor mineral, but a key chemical needed by the brain and nervous system to regulate memory, mood and muscle control. The good news is that by simply upping the intake of this essential nutrient found in a range of foods - from eggs to seeds - could potentially improve symptoms of these debilitating conditions.

This conclusion comes from new research by University of California Davis (UC Davis) where scientists analyzed data from 25 studies and found that levels of choline were significantly lower - average of 8 percent - in the brains of people with anxiety disorders compared with the control, and the difference was most pronounced and consistent in scans of the prefrontal cortex, the region that regulates emotion, behaviour and executive function.

"It suggests nutritional approaches - like appropriate choline supplementation - may help restore brain chemistry and improve outcomes for patients." The researchers note that the role of diet on mental health is often overlooked.

Choline is an essential nutrient, which we need to get from our diet because the levels produced in the liver is not sufficient. The most common dietary sources of choline are found in a broad range of foods including eggs, beef liver, red meat, chicken, potatoes, yogurt, fish, cruciferous vegetables and grains.

About 90 percent of US adults are not meeting their daily choline requirements (550 mg/day for men, 425 mg/day for women who aren't pregnant or menopausal). For reference, one egg contains 147mg of choline, 100g chicken breast has 117mg and 100g of salmon contains 113mg. Good plant sources include shiitake mushrooms, which contain 80mg per 100g, the same weight of butter beans has 44mg, broccoli 40mg and peas 30mg.

"Anxiety disorders are the most common mental illness in the United States, affecting about 30 percent of adults. They can be debilitating for people, and many people do not receive adequate treatment," said senior author Richard Maddock, a psychiatrist and research professor at UC Davis.

"Someone with an anxiety disorder might want to look at their diet and see whether they are getting the recommended daily amount of choline," Maddock said. "Previous research has shown that most people in the US, including children, don’t get the recommended daily amount."

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