acetylcholine is a neurotransmitter (chemical messenger) that plays a role in many key aspects of health, such as muscle movement, thinking, and many other brain functions.
in recent years, nootropics, also known as smart drugs, have become increasingly popular among people who want to improve their mental performance.
acetylcholine is a neurotransmitter or brain chemical that plays a role in many key aspects of brain function, such as memory, thinking, and learning.
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 acetylcholine supplementation's benefits and side effects and outlines the best types.
What is acetylcholine?
acetylcholine is a molecule that acts as a neurotransmitter (chemical messenger) in your body. this means 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 has many important bodily functions and plays a role in muscle movement, thinking working memory, and many other brain functions (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: acetylcholine is a neurotransmitter that plays a role in muscle movement, thinking, working memory, and other aspects of the brain. low levels are associated with memory impairment and brain disorders.
Where is acetylcholine located?
- 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.
The potential benefits of acetylcholine
increasing acetylcholine levels have 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.
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
of 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 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.
Bottom line
Acetylcholine is a neurotransmitter (chemical messenger) that plays a role in many key aspects of health, such as muscle movement, thinking, and many other brain functions.
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.
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