Interested to know how to increase acetylcholine levels or the best acetylcholine supplement ? Maybe you want to improve your memory, learning or be more productive. Maybe you want to manage brain conditions — from MS to Parkinson’s, depression, recovery after stroke or the well-known Alzheimer’s disease and myasthenia gravis (severe acetylcholine deficiency is the hallmark of Alzheimer’s and MG). Or perhaps you take prescription drugs that deplete acetylcholine levels- ie. antidepressants, antibiotics, antihistamines and anti hypertensive drugs?
Read my other article about symptoms and causes of acetylcholine deficiency here.
What Increases acetylcholine levels ? Many foods and supplements can help, in addition to making some healthy lifestyle changes (ie regular exercise, yoga and meditation). Below are the details.
How To Increase Acetylcholine With Herbs : Huperizine A, Brahmi Bacopa, Brahmi Gotu Kola, Ashwagandha, Rhodiola
How To increase Acetylcholine With Amino Acids: ALCAR, Taurine/Homotaurine
How To Increase Acetylcholine With Vitamins, Minerals and Choline (Including Choline Based Supplements Alpha-GPC and CDP-Choline)
How To Increase Acetylcholine With Foods, Herbs And Spices or Intermittent Fasting
How To Increase Acetylcholine With Deep Breathing, Yoga and Meditation
How To Increase Acetylcholine With Exercise
How To Increase Acetylcholine By Improving Sleep
How To Increase Acetylcholine With Acupuncture
What Increases Acetylcholine Levels? Some Thoughts Regarding Your Best Options
1.How To Increase Acetylcholine With Herbs : Huperizine A, Brahmi Bacopa, Brahmi Gotu Kola, Ashwagandha, Rhodiola
Huperizine A
Chinese club moss (Huperzia serrata) has a long history of use in Traditional Chinese Medicine. Huperizine A is a standardized extract of this herb is approved in China for treating Alzheimer’s disease. EGCG from green tea appears to increase the efficacy of Huperzine A [1]. Huperizine A significantly improves memory, learning and cognition (in healthy individuals, as well as people with depression or Alzheimer’s disease), may promote neurogenesis (the formation of new brain cells, in the hippocampus) and has anti-seizure effects. It also improves muscle weakness [2],[3]. In animal models of MS, Huperzine A was found to the disease by suppressing autoimmune responses, inflammatory reactions, demyelination and axonal injury in the spinal cord [4]. There are well-designed studies conducted in humans that support the benefits of Huperizine A. It seems to be better option than prescription drugs, less toxic than donepezil and tacrine and working better than memntamine.Huprine X is a hybrid drug that combines Huperizine A and tacrine.
Huperizine A works by inhibiting AChE (the enzyme that breaks down acethylcholine), thus increasing the level and duration of action of the neurotransmitter acetylcholine Huperizine A improves other neurotransmitter levels, while protecting the brain cells against free radicals, neurodegeneration and excess glutamate. Technical: additional mechanisms of action: antagonism at NMDA receptors in the cerebral cortex, and a reduction in brain iron levels [5].
Warnings: overall, huperzine A has a good safety profile. Some cholinergic side effects can develop- hyperactivity, nasal obstruction, nausea, vomiting, diarrhea, insomnia, anxiety, dizziness, thirst, and constipation. One study reported changes in ECG patterns [1].
Brahmi -Bacopa and Brahmi- Gotu Kola (Great Acetylcholine Supplements)
Both Bacopa Monnieri and Gotu Kola (Centella asiatica) are great choices to support healthy acetylcholine levels, I prefer them over Huperizine A. They also promote better memory, attention, learning, attention span, concentration and improve mood and sleep. Both improve acetylcholine and other neurotransmitter imbalances (serotonin, dopamine, norepinephrine, GABA, glutamate), having significant anti-anxiety and antidepressant qualities. They also fight free radicals, thus preventing neurodegeneration and neuroinflammation. For more benefits and safety of these herbs read my other articles about Bacopa and Gotu Kola here and here.
Ashwagandha (Indian Ginseng) and Other Ginsengs
Ashwagandha (Withania somnifera), or Indian Ginseng shares many similarities with the well-known Asian Ginseng (Panax ginseng, Korean Ginseng) and American Ginseng (Panax quinquefolius). However, Asian and American ginsengs may stimulate too much the immune system, and therefore should be used cautiously in autoimmune conditions. Ashwagandha does not overstimulate the immune system, but rather modulates it, and has a calming effect.Off note, based on studies that evaluate the purity (heavy metals, other contaminants), Asian ginseng may not be a good option.
Ashwagandha is another good acetylcholine supplement. It works as a brain tonic, adaptogen (helps you adapt to physical and emotional stress). It improves memory (both immediate and general memory), executive function, attention, and information processing speed. It promotes neuronal plasticity, repair and regeneration of the nerves and prevents the death of brain cells. Improves not only acetylcholine but also dopamine, serotonin, GABA and reduces glutamate toxicity. Helps treat neurodegeneration and inflammation, and has comparable effects with prescription anti-anxiety and antidepressant drugs. There are many other benefits from using Ashwagandha- details here.
Rhodiola Rosea
Rhodiola improves acetylcholine levels and nicotinic acetylcholine receptors in the brain. It also helps prevent or ameliorate age related dysfunction in the brain areas related to memory and learning. Rhodiola works on other neurotransmitters, improving norepinephrine, dopamine. It enhances the effects of these neurotransmitters by increasing the permeability of the blood brain barrier to precursors of dopamine and serotonin.
Overall, it works like a true nootropic and adaptogen — it improves memory short and long term, decreases symptoms of asthenia (fatigue, decreased work productivity, poor sleep, decreased appetite, irritability and headaches) , improves mental performance and decreases anxiety during stressful conditions (ie exams), increases overall well-being and fitness. As an antioxidant, Rhodiola helps prevent neurodegeneration and brain inflammation.
2.How To increase Acetylcholine With Amino Acids : ALCAR, Taurine/Homotaurine
ALCAR
ALCAR works as a nootropic, as it helps boost cognitive function. As a precursor of acetylcholine, ALCAR improves memory and the connection between neurons. Besides improving acetylcholine levels, it boosts serotonin, dopamine, GABA and norepinephrine levels. As an antioxidant, it protects the brain cells against damage and degeneration. It decreases inflammation and has anti-anxiety and antidepressant qualities. More benefits of ALCAR here.
Taurine and Homotaurine
Taurine is commonly linked with benefits on GABA levels, but is actually involved in both GABA and acetylcholine synthesis [6]. Taurine is very important for brain health, but has many other benefits- promotes longevity, healthy immune system, healthy heart and optimal blood sugar levels. More details here.
Taurine’s close relative -homotaurine (found in certain species of marine red algae) has been shown, in both animal and human studies to enhance memory, having a lot of potential for treating Alzheimer’s disease. Homotaurine works on both GABA and acetylcholine levels [7],[8].
3.How To Increase Acetylcholine With Vitamins, Minerals and Choline (Including Choline Based Supplements)
Vitamins and Minerals
Healthy levels of vitamins and minerals are important to have enough acetylcholine in the body. For example, B vitamins (especially B1, B5) and magnesium deficiencies correlate with low acetylcholine. nicotinic acetylcholine receptors are modulated by zinc [7]. Vitamins C [11] is also important.
Choline
Choline is the precursor of acetylcholine. Choline is considered an essential nutrient, being closely related with vitamin B. The best dietary sources of choline are beef liver, egg yolks, chicken and fish- thus vegetarians may be at risk for choline deficiency. In some cases (ie genetic factors, liver diseases) choline from food may not absorb well, and choline supplements may be needed [8]. Choline is important to build myelin and overall supports the brain function and brain cell structure. It is also involved in methylation, which is needed to create DNA, detox and nerve signaling. Choline is needed for muscle function, healthy heart and liver, during pregnancy and growth [9],[10].
Acetylcholine supplements (Choline based) : There are many supplements on the market based on choline. The best ones (in terms of safety, bioavailability, efficacy and closely mimicking natural sources) are :
Alpha-GPC (L-alpha-glycerylphosphorylcholine) and CDP-Choline (Citicoline).
In animal models of MS, CDP-choline ameliorated the disease course showing beneficial effects on myelin, oligodendrocytes and axons [11]. Alpha-GPC increases the release of the acetylcholine and facilitates learning and memory. In athletes, Alpha-GPC supplementation prevents choline deficiency induced by exercise, increases endurance and growth hormone levels [12]. Both alpha GPC and CDP- choline had been studies in animal and human studies. They show the ability to reduce or prevent damage to the brain cells in strokes and Alzheimer’s disease. Both can improve cognitive function. CDP-choline promotes recovery (motor function and cognition) afer stroke and traumatic brain injury. CDP-choline should be used cautiously in seizures (showed mixed results) [13].
4.How To Increase Acetylcholine With Foods, Herbs And Spices or Intermittent Fasting
Choline rich foods are the best dietary source of acetylcholine. Best sources include beef liver, eggs (hard-boiled), lean beef, chicken breast, fish, shiitake mushrooms, red potatoes (flesh and skin) [14].
Turmeric, saffron, cinnamon, tulsi (holy basil), licorice, rosemary help improve acetylcholine levels. Ginger was found to ameliorate acetylcholine deficiency induced by alcohol [14],[15],[16],[17],[18],[19].
Caffeine prevents acetylcholine breakdown by inhibiting acetylcholinesterase (AChE) [20].
Fasting/ intermittent fasting increases parasympathetic nervous system, which is mediated by acetylcholine. The result: increased acetylcholine, reduces resting rate of the heart, increased heart rate variability, reduced blood pressure and increased stress resistance [21],[22].
What else increases acetylcholine levels ?
5.How To Increase Acetylcholine With Deep Breathing, Yoga and Meditation
Deep breathing, yoga and meditation are great ways to Increases acetylcholine as well as dopamine, serotonin, GABA, melatonin levels and decrease the levels of stress hormones. They have a positive impact on brain chemistry, the repair of brain cells and grow of new ones, as well as neuroplasticity (new connections between brain cells). All these practices improve blood flow to the brain, enhanced memory and learning. They stimulate the parasympathetic nervous system, increased energy during the day, and a restful sleep at night [23],[24].
6.How To Increase Acetylcholine With Exercise
Long term exercise (light and moderate intensity) improves acetylcholine levels where intense training/over training (ie marathon runners) had been linked with depleted levels of acetylcholine levels and reduced acetylcholine release [25],[26],[27].
7.How To Increase Acetylcholine By Improving Sleep
Sleep well if you want to improve acetylcholine levels. Remember, all the body’s cells- including brain cells repair and restore during sleep. Related to this particular neurotransmitter, REM sleep is the most important as acetylcholine levels are the highest during REM and are low during non-REM. Prescription anti-anxiety, antidepressants and other meds decrease REM sleep [28]. Try to go to bed (ideally before 11 pm) and wake up at regular times, avoid long naps, exercise, use blue blocking glasses after sunset, avoid eating 4-5 hours before bed and make sure the room temperature is cooler (around 18.5 Celsius).
8.How To Increase Acetylcholine With Acupuncture
Electro-acupuncture helps increase acetylcholine levels in the brain and muscles, and the improvement of this neurotransmitter seems responsible for the analgesic effects of acupuncture. The so called “warming yang and invigorating qi” acupuncture treatment helps increases acetylcholine receptor expression at the neuromuscular junction, according to another study (animal models) [29],[30].
What Increases Acetylcholine Levels? Some Thoughts Regarding Your Best Options
Supplements/therapies that activates parasympathetic nervous system (“rest and digest “branch of the autonomic nervous system) will improve acetylcholine, as this neurotransmitter is the key mediator of the parasympathetic nervous system.
Many supplements /therapies that had been shown effective to treat Alzheimer’s disease and myasthenia gravis work by increasing acetylcholine. Keep an eye on them.
Everything that promotes mind-body connection will improve acetylcholine levels (various mechanisms involved, including activation of the parasympathetic nervous system, decreased overactive HPA axis, positive impact on brain chemistry and function).
Some of the most potent herbs that raise acetylcholine levels come from Traditional Chinese and Ayurveda (Indian) Medicine. In Western word these herbs had been taken out from their original context (therapies), and used as “the pills” that make you smarter, boost the memory, and suppose to work just fine along with daily trips to McDonalds and a sedentary life. However, if you look at the Chinese and Indian medicine you will find a holistic approach to health. Herbs are used in combination with meditation, yoga or tai chi, special diets and therapies. So the best way to raise acetylcholine levels will involve not only a herb or supplement, but also healthy lifestyle changes.
If you are a caregiver for someone with Alzheimer’s disease, miastenia gravis, MS or Parkinson’s: in addition to supplements and healthy diet, consider acupuncture or ayurvedic treatments, as well as an exercise plan (if possible).
Conventional approach focuses on raising single neurotransmitters. However, acetylcholine works closely with other neurotransmitters -ie serotonin, dopa, GABA. Herbs help balance multiple neurotransmitters- this is another reason why I prefer natural herbs and therapies over prescription drugs. Herbs are much safer, too.
Herbal supplements available on the market come in two main forms: as standardized extracts (contain an x percentage of key ingredients, along with several fillers). They mimic prescription pills and their chemistry is altered in the labs. The second (my favorite) option is to buy the herbal powder (organic, without added fillers), just the way it was used, and had been working for thousands of years.
