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Choline and Anxiety: The Brain-Boosting Nutrient You Might Be Missing

Choline is an essential nutrient that plays a powerful role in brain health, and emerging research suggests it may help support a calmer, more resilient mind. While not as well-known as magnesium or vitamin D, choline is a key player in regulating mood and stress—and many people aren’t getting enough of it.

One of choline’s most important functions is its role in producing acetylcholine, a neurotransmitter involved in memory, learning, and emotional regulation. Low acetylcholine levels have been linked to mood disorders and heightened anxiety, making choline an important nutrient to watch if you’re feeling on edge.

Choline also supports healthy methylation, a process your body uses to regulate genes tied to stress response, mood, and inflammation. Inadequate choline can disrupt this process, potentially leading to increased anxiety or difficulty managing stress.

So how can you get more choline? The best food sources are:

  • Eggs (especially the yolk) – One large egg provides about 147 mg
  • Beef liver – One of the richest sources available
  • Salmon and cod – High-quality protein with brain-boosting choline
  • Chicken and turkey
  • Broccoli, cauliflower, and Brussels sprouts – Good plant-based options

The recommended intake is around 425 mg/day for women and 550 mg/day for men, but many fall short, especially if they avoid animal products.

Choline is also available in supplement form, often as alpha-GPC or CDP-choline. Both are well-absorbed and commonly used for cognitive and mood support.

If you struggle with anxiety, focusing on nutrient-rich foods—including choline sources—could be a small but meaningful step toward better mental balance. As always, talk to a healthcare provider before starting any new supplement regimen.

Benefits of Coffee and Your Liver

That daily cup of coffee might do more than jumpstart your day—it could also support your liver. Research shows coffee may help reduce inflammation, support detox processes, and even protect against liver disease. According to liver specialist Dr. Jamile Wakim-Fleming, coffee contains powerful antioxidants, like chlorogenic acid (CGA), that help prevent fat buildup in the liver and promote autophagy—a process that clears out damaged cells.

Coffee also appears to slow the progression of liver fibrosis by inhibiting adenosine receptors, which are involved in liver injury and scarring. For people living with hepatitis C or fatty liver disease (now referred to as MASLD), coffee may reduce inflammation and lower the risk of complications like cirrhosis and liver cancer. In fact, regular coffee drinkers with MASLD are less likely to progress to cirrhosis or die from liver-related causes.

So what kind of coffee is best? Black coffee is ideal. Skip sugary syrups, whipped cream, and heavy creamers that can worsen insulin resistance—especially important for those with liver concerns. If you can’t go black, try a splash of plant-based or skim milk and use natural sugar alternatives like honey or monk fruit. 

Also, opt for organic and fair-trade coffee whenever possible. Organic coffee is grown without synthetic pesticides and chemicals, reducing your exposure to toxins that the liver must process. Fair-trade options support ethical farming practices and are often higher in quality.

Both caffeinated and decaf coffee offer liver benefits, and drinking at least three to four cups a day is generally recommended—up to six cups for those with liver conditions, if tolerated. However, people with heart issues or sensitivity to caffeine should consult a doctor first.

While coffee won’t cure liver disease, it’s a simple and satisfying habit that can help your liver work better for longer. Cheers to your next cup!