This substance determines your focus, memory, and learning ability.
Dr. Berg points out that a neurotransmitter in the brain called acetylcholine plays a key role in maintaining thinking and focus.
It acts like a "messenger" for the brain, responsible for memory, learning, attention, alertness, sleep, and emotional stability .
Common symptoms of acetylcholine deficiency include:
- Memory decline, difficulty concentrating
- Mental fatigue, slow reaction
- Poor sleep quality
- Anxiety and easy distraction
Medical research shows that patients with Alzheimer's disease, Parkinson's disease, autism , etc. generally have low levels of acetylcholine; certain bladder medications or Parkinson's medications (anticholinergic drugs) may further reduce this substance, leading to memory deterioration.
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The brain needs choline, a key ingredient in many brain-boosting nutrients.
The precursor to acetylcholine is choline . To naturally boost brainpower, the key is to eat the right foods :
- Egg yolks : the richest source of choline, a "natural brain fuel".
- Beef liver and red meat : contain choline and zinc, which help with nerve conduction.
- Blueberries : They contain both antioxidants and choline, which protect brain cells.
- Shellfish and fish : provide zinc and Omega-3 fatty acids, which help maintain the stability of nerve membranes.
- Dark green vegetables : contain magnesium and manganese, which promote the synthesis of acetylcholine.
Dr. Berger emphasized, "I eat three to four eggs a day, which is one of the key reasons why I can keep my mind clear."
Nutritional combinations that help produce acetylcholine
In addition to choline itself, several "synergistic nutrients" are also needed:
- Vitamin B5 (pantothenic acid) : Alcohol depletes B5 , and people who drink alcohol are prone to deficiency. It is recommended to supplement it from avocados, chicken, and egg yolks.
- Zinc : Promotes the production of acetylcholine; sources include sardines, beef, and nuts.
- Magnesium and manganese : They are involved in nerve conduction responses. It is recommended to eat leafy green vegetables and nuts daily to supplement these nutrients.
- Omega-3 fatty acids : improve brain plasticity; sources include salmon, sardines, and flaxseed oil.
Green tea also contains phytonutrients that promote choline activity in the brain, and daily consumption can help improve alertness and concentration.
Want to go a step further? Consider natural supplements.
To quickly boost acetylcholine levels, Dr. Berger recommends two natural supplement options:
- CDP -choline ( Citicoline / CDP-Choline )
- Alpha-GPC ( α- glycerophosphate choline)
Both can directly increase the concentration of acetylcholine in the brain, which helps with learning and memory.
However, he cautioned, "It is not advisable to consume large amounts of this product at the same time as caffeine. It is recommended to use them separately for more stable results."
Insulin and Brainpower: Key to Stabilizing Blood Sugar
Surprisingly, insulin is also closely related to acetylcholine.
When a person has a long-term high-sugar diet, it leads to insulin resistance , making it difficult for brain cells to obtain energy, and the synthesis of acetylcholine naturally decreases.
Conversely, maintaining stable blood sugar levels through a low-carb diet and intermittent fasting can actually promote the normal functioning of acetylcholine in the brain.
Daily Practices to Enhance Brainpower
- Eat whole eggs for breakfast instead of egg whites to replenish choline and fat.
- A daily serving of dark green vegetables plus fish helps stabilize nerve conduction.
- Reduce sugar intake and abstain from alcohol to avoid interfering with acetylcholine metabolism.
- Get enough sleep , because melatonin can promote choline activation.
- Light exercise and mindful breathing strengthen the parasympathetic nervous system and support the acetylcholine system.
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Restore the brain to its optimal state
Dr. Berg concluded, "To get a sharp mind, it's not just about drinking coffee, but about having enough acetylcholine."
This doesn't rely on medication, but rather on diet, sleep, and metabolic balance .
When your brain gets enough nutrients and rest, your focus, memory, and learning ability will naturally improve in all aspects.
YouTube source: https://www.youtube.com/watch?v=3MsKw7B1Odg
YouTube Column: Dr. Berger's Chinese Health Knowledge
