12 Ways To Increase Acetylcholine in the Brain

12 Ways To Increase Acetylcholine in the Brain

posted 2023 Dec by

Acetylcholine isn’t a word that comes up very often in regular conversation. However, this important neurotransmitter basically functions as the brain’s operational system. 

Today, we’re going to discuss how it influences our physical and mental health and talk about a few ways that you can support healthy levels of it. The good news is that most of these actionable steps are fairly easy to implement, and the better news is the rewards are well worth the effort. 

What Is Acetylcholine?

Acetylcholine (ACh) is a neurotransmitter, a chemical messenger that plays an indispensable role in our central nervous system. Think of it like a courier in the bustling city of your body. 

Basically, acetylcholine is responsible for delivering essential messages between nerve cells, helping them communicate, coordinate, and facilitate the crucial bodily functions that keep us alive and well. 

Acetylcholine synthesis occurs naturally in the brain and is the byproduct of acetylcoenzyme A and choline. When these two compounds are catalyzed by the enzymecholine acetyltransferase, acetylcholine is created and immediately put to work, exchanging essential information within the cholinergic system

Think of acetylcholine receptors as mailboxes in our body's complex postal system, receiving these messages and initiating responses in their respective locations. These responses range from muscle contractions to the regulation of our heart rate and blood pressure, showcasing the versatility of this neurotransmitter.

What Role Does Acetylcholine Play in the Brain?

Within the intricate neural network of our brain, acetylcholine has a starring role as one of the key neurotransmitters. Like the postmaster general, it oversees the flow of information, ensuring that each message arrives at the proper destination at the earliest possible time. 

Acetylcholine is especially important when it comes to cognitive function. It’s heavily involved with working memory and learning

In a way, acetylcholine functions as the head librarian in the vast library of our minds, helping us to store and retrieve information efficiently. This “library” of information exists primarily in the hippocampus, a region of the brain that’s responsible for working formation. 

Another key role for acetylcholine is mood regulation. Acetylcholine works together with other neurotransmitters such as serotonin, dopamine, and norepinephrine to help maintain the delicate balance of our emotions. Too much of one or not enough of another could disrupt this balance and result in mood disorders and negative emotions. 

While acetylcholine is an essential part of the brain’s functions, it’s also involved throughout the body as well. For example, acetylcholine manages muscle contractions in your body. This role is particularly essential within the central nervous system as it helps to regulate critical functions including breathing and movement.

What Happens When You Have Low Levels of Acetylcholine?

Acetylcholine is an essential part of the delicate ecosystem that makes up your body. Seeing as how it plays such an important role in a variety of essential functions, it’s important to strive for healthy levels of acetylcholine. 

Here are just a few of the potential consequences associated with low acetylcholine:

  • Memory Issues: Acetylcholine helps to catalog and retrieve memories. When its levels drop, we may find it harder to form new memories and start to experience memory loss. These symptoms are a key indicator of Alzheimer’s which low levels of acetylcholine is associated with.
  • Cognitive Decline:Low levels of acetylcholine can result in general cognitive impairment. This sensation of “brain fog” is a bit like a dimming light bulb, making it harder for us to think clearly, concentrate, and learn new things. 
  • Mood Changes: Acetylcholine plays a role in regulating mood. When its levels are low, you might experience sudden mood swings or feel down despite nothing bad happening. 
  • Motor Control Problems: Acetylcholine is involved in muscle activation so low levels can lead to problems with motor control. Low levels typically mean your muscles won’t be able to contract.
  • Sleep Disturbances: Acetylcholine is also involved in regulating our sleep cycles. Low levels can lead to sleep disturbances, making it difficult to fall asleep or stay asleep. 
  • Digestive Issues: Acetylcholine plays a role in the nervous system that controls our gut. Low levels can lead to digestive issues like constipation or bloating as the necessary muscle contractions aren’t being performed. 
  • Dry Mouth and Eyes: Acetylcholine also affects our salivary and tear glands as it plays a crucial role in stimulating the secretion of these fluids. Low levels of acetylcholine or taking anticholinergic drugs can often lead to dry mouth and eyes.

12 Ways To Support Healthy Acetylcholine in the Brain

Acetylcholine is one of the most important neurotransmitters in your body. While it’s naturally created in the brain, there is plenty that you can do to help create the right conditions for it to flourish. 

Here are 12 different ways that you can support healthy acetylcholine levels in your brain: 

1. Eat Choline-Rich Foods

The easiest way to ensure your brain has enough acetylcholine is to increase your choline intake. Foods like beef liver, egg yolks, and certain types of fish are excellent sources of choline,which is the foundational building block of acetylcholine. 

By consciously incorporating these nutrient-dense foods into your daily meals, you're empowering your brain with the essential raw materials it needs to produce acetylcholine.

2. Take Choline Supplements

If your daily diet is falling short of choline-rich foods, don't fret. Taking dietary supplements can be an excellent alternative to bridge this gap. Seek out choline bitartrate or alpha-GPC supplements, which are known to effectively boost acetylcholine levels

3. Take Citicoline Supplements

Citicoline, also known as CDP-choline, is another powerhouse nootropic supplement that can dramatically increase your brain's acetylcholine levels. Citicoline and choline are technically considered the same nutrient. 

However, they have different metabolic pathways as citicoline also contains cytidine which is used to synthesize uridine. These offer additional benefits to the brain and body making citicoline an excellent option for supporting your brain. 

4. Take L’Evate You Gummies

Here at L’Evate You, our uniquely formulated Alert & Focus Gummies are powered by the proprietary M-Charge Complex. Specifically, our formula contains huperzine A, a potent compound that inhibits acetylcholinesterase, the enzyme responsible for the breakdown of acetylcholine. 

It's like equipping your acetylcholine with a protective shield, preserving it for when your brain needs it most. With L'Evate You Alert & Focus Gummies, you're not just nourishing your brain but safeguarding your cognitive vitality.

5. Exercise Regularly

Regular physical activity is a catalyst for the release of acetylcholine, contributing to improved brain function and overall brain health. You won’t just be giving your muscles a workout, you’ll be giving your brain one, too. 

So, lace up your sneakers, figure out how to add more exercise into your daily routine, and embrace the power of movement for your brain's health.

6. Get Enough Sleep

Sleep isn't just for physical rest; it's when your brain replenishes its neurotransmitter levels, including acetylcholine. By ensuring you get enough restful sleep, you're giving your brain the downtime it needs to recharge and replenish its neurotransmitter reserves. 

It's like overnight maintenance for your brain, waking up to a well-rested and fully fueled cognitive system ready to take on the day's challenges.

7. Manage Stress

Chronic stress can be a silent saboteur of acetylcholine levels. Engaging in stress management techniques such as meditation, yoga, or even taking a serene walk in nature can help maintain a healthy balance. 

Imagine each deep, calming breath as a soothing wave, restoring your body's equilibrium and fostering an environment where your brain's acetylcholine can thrive.

8. Limit Alcohol 

While a glass of wine or a cold beer can be enjoyable, excessive alcohol can disrupt the delicate balance of neurotransmitters. More specifically, it can enhance and inhibit the activity of nicotinic acetylcholine receptors leading to disrupted function. 

By enjoying your favorite alcoholic beverages in moderation, you're helping to keep your brain's chemical balance in check, ensuring your cognitive engine runs smoothly.

9. Quit Smoking

Nicotine, the addictive substance in cigarettes, can interfere with the function of acetylcholine. By quitting smoking, you're not only improving your lung health but also helping restore the normal function of this crucial neurotransmitter. Every smoke-free day going forward is a big step toward a healthier, more vibrant brain.

10. Stay Hydrated

Water is the lifeblood of all bodily functions, including the production of neurotransmitters. By staying adequately hydrated, you're ensuring that every cell in your body, including those in your brain, can perform at their best. You’ll be like providing a clear, flowing river for your body's numerous biochemical processes, including acetylcholine production.

11. Practice Brain-Boosting Activities

Activities like puzzles, reading, and learning a new skill can stimulate your brain and promote acetylcholine production. Think of each activity as a different exercise at the gym. By engaging in more brain-boosting activities, you’ll be contributing to a stronger and healthier brain. 

12. Stay Socially Active

Social interaction is a powerful stimulant for the brain which supports overall neurotransmitter balance. Conversing with others and exchanging thoughts helps to keep your mind agile. Even discussing mundane topics can be an excellent workout for your neurons, encouraging the production of acetylcholine and fostering cognitive vibrancy.

Can You Have Too Much Acetylcholine?

We all know that too much of a good thing can be a bad thing, and acetylcholine is no different. While it certainly plays a vital role in brain health, elevated levels of acetylcholinecan be just as dangerous as low levels. 

Remember that acetylcholine is involved with muscle contractions so an excess could result in uncontrollable muscle movements as is the case in Parkinson’s disease. Other side effects could include cramps, increased salivation, elevated heart rate, paralysis, diarrhea, and blurry vision. 

In rare cases, having too much acetylcholine can even lead to toxicity. Remember that balance is the key to optimal health. 

Too much or too few acetylcholine can result in severe health conditions that could prove detrimental to life. You should consult with a medical professional as soon as possible if you’re experiencing any of the symptoms associated with high or low levels of acetylcholine.

The Takeaway

Maintaining the right balance of acetylcholine is key in ensuring a healthy brain. Small but consistent steps toward a healthier lifestyle and diet can make a significant difference in supporting your acetylcholine levels. 

While you’re making these adjustments, we invite you to add our L’Evate You’s Alert & Focus Gummies to your daily routine. Harness the power of our M-Charge Complex to help you preserve the existing acetylcholine in your body while you take additional steps to increase its production. 

Start your journey to better brain health today with L'Evate You. Because when you elevate your brain health, you elevate your life.

Sources:

Acetylcholine - Neuroscience | NCBI Bookshelf

The Cholinergic System in the Pathophysiology and Treatment of Alzheimer’s Disease | PubMed Central

Acetylcholine and Cholinergic Receptors | PubMed Central

The Role of Acetylcholine in Learning and Memory | PubMed Central

Monoamine Neurotransmitters Control Basic Emotions and Affect Major Depressive Disorders | PubMed Central

Signaling in Muscle Contraction | PubMed Central

Choline | The Nutrition Source | Harvard T.H. Chan School of Public Health

Choline Supplements: An Update | PubMed Central

Citicoline: A Superior Form of Choline? | PubMed Central

Uridine and Cytidine in the Brain: Their Transport and Utilization | ScienceDirect

The Effects of Acute Exercise on Mood, Cognition, Neurophysiology, and Neurochemical Pathways: A Review | PubMed Central

25 Quick Ways to Reduce Stress | University of Colorado 

Alcohol’s Actions on Neuronal Nicotinic Acetylcholine Receptors | PubMed Central

Nicotinic Receptor Contributions to Smoking: Insights From Human Studies and Animal Models | PubMed Central

Dietary Polyunsaturated Fatty Acids Improve Cholinergic Transmission in the Aged Brain | PubMed Central

Acetylcholine Bidirectionally Regulates Learning and Memory | ScienceDirect

Social Engagement and Cognition - When I'm 64 | NCBI Bookshelf

CholinergicToxicity | NCBI Bookshelf