Choline and betaine can support brain health during menopause

Most of us associate menopause with symptoms like hot flushes and sleep difficulties. But there are actually over 60 symptoms associated with life stage, including less well-known changes such as a “frozen shoulder” and foot pain.

Additionally, it may be normal to experience some changes in focus and memory during perimenopause and menopause. Some women may struggle to find the right words more often.

These can also be signs of early dementia, which women are more likely to develop than men. There are several theories about why this gender difference exists: from women having a longer lifespan on average (age is the number one risk factor), to hormone levels changing during and after menopause.

However, a 2024 study found that women in early perimenopause consumed more diet Betaine and Choline tended to perform slightly better in subsequent cognitive tests than those with lower intakes.

This result was not seen among pre-menopausal women, suggesting that any benefits may be specific to the shift.

Betaine is a nutritious that “protects cells, proteins and enzymes from environmental stress.” It is derived from choline: choline is converted betaine after a two-step process in the body.

The amino acid has be described by some researchers like “underutilized potential”.

Sources of betaine include:

• whole grains (love quinoa, wheat and oat bran, brown rice and barley),
• shell,
• spinach,
• Beets.

Choline, which has been described as “underutilized and underappreciated” Nutrient is a substance that systems such as our liver, nerves, metabolism and muscles rely on to function.

While our liver makes some choline, we need to get the rest from food to meet recommendations.

A 2024 study found that “in the last decade, choline intake under [European] Adults weren’t enough” – most adults don’t reach the target of 400mg per day.

• Eggs (egg yolks are very rich in easily absorbed sources of choline – two fried eggs provide 73% of your daily dietary reference value for choline, for example),
• meat (love beef and chicken breast) and fish,
• whole grain,
• vegetables (in particular potatoes, shiitake mushrooms, and cruciferous vegetables, such as broccoli and cauliflower),
• fats and oils, in that order.

We know that choline consumption is connected to a lower risk of dementia in older adults. The authors of the 2024 study suggest that menopause is a “Nutritionally sensitive time point when prevention strategies reduce cognitive deficits.

Their research found a “minimal” association with the trajectory of long-term memory among perimenopausal women with higher betaine intake and all women with a combined higher choline and betaine intake.

That said, “no associations between diet and cognition were observed among premenopausal women”.

A separate study proposed that “choline may increase brain functional efficiency in low estrogenic conditions such as menopause,” although both papers agree that more research is needed.

Neither study has shown for sure that the two nutrients definitely lead to better memory in menopause.

still, Research has shown that most of us are in choline deficiency, which is great for our memory, muscles, and maybe even mood. It is also very difficult to “transfer” choline from food sources, European Food Information Council (EUFIC) said

However, the upper limit is 3.5ga per day a study suggested that older people with the lowest risk of dementia need just one tenth of that (350 mg per day).

BRB, just off to boil some eggs…