Thread by @winston_zin

Your brain is starving for this ONE nutrient.

It's not a vitamin, mineral, or protein.

It's a natural substance that clears brain fog in adults and transforms newborns' brain development forever.

Here's what it is (& how to get enough of it naturally): 🧵

Choline.

A nutrient made by the liver that your brain can't live without.

Studies found 90% of Americans don't get enough of it in their diets.

Here's why this can be dangerous in the long term:

Choline helps with:

• Fat metabolism
• Early brain development
• Building cell membranes

But most importantly––it's what creates acetylcholine.

Here's why it's crucial for brain health:

Acetylcholine is a neurotransmitter that controls:

• Memory formation
• Learning
• Focus

Low levels of this = brain fog, forgetfulness, and mental fatigue.

It's a game-changer for pregnant women too...

Research from Cornell University found:

Moms who had 500mg of choline/day during pregnancy had babies with faster processing speeds and better attention.

It helped build their hippocampus (your brain's memory center).

So why don't more people know about it?

The FDA didn't require it on nutrition labels until 2016.

Plus:

• Most doctors don't emphasize it
• Prenatal vitamins underdose it

So how can you get it?

Here are the richest natural sources of choline:

• Chicken breast
• Wheat germ
• Egg yolks
• Beef liver
• Broccoli
• Salmon
• Milk

Which one's the best?

Eggs.

Just 2 egg yolks provide about 300mg of choline.

That's over half the daily value for women.

But how do you even know if you're low on choline?

There's no quick 'test'.

But some common symptoms include:

• Persistent brain fog
• Memory lapses
• Mental fatigue

Sound familiar?

Here's a simple routine you can follow:

1. Food first (2-3 egg yolks daily is ideal)
2. Add liver once a week if you can tolerate it
3. Mix in fish, dairy, and legumes
4. Only supplement if needed
5. For pregnancy better talk to your doctor

Most of us still don't get enough choline.

And it's costing us focus, memory, and long-term brain health.

Your brain is literally built from what you eat.

Choose what you're feeding it wisely.

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