Choline Rich Foods: 7 Surprising Heroes That Saved My Foggy Brain

My Brain Was Melting… or at Least That’s How It Felt 🧠💀

Not gonna lie — there was a point last year when I seriously thought I was losing it. I’d walk into rooms and forget why I was there. Names? Gone. Grocery lists? Hah. I once reheated the same cup of coffee three times and still forgot to drink it.

Honestly, I blamed it on stress, maybe too much screen time or getting older (I’m 34, so not ancient, but also not fresh out of college anymore). I tried meditating, journaling, nootropics, even those overpriced mushroom drinks influencers swear by. Spoiler: my brain still felt like oatmeal.

Then one day, during one of my deep doom-scrolls at 2am, I stumbled across something called choline — a nutrient I’d never heard of. Apparently, it’s essential for brain health, memory, and focus. And guess what? Most of us — especially women and vegetarians — are getting nowhere near enough of it.

So began my choline journey. And let me tell you, it wasn’t all smooth sailing.

What Even Is Choline? (And Why You Might Be Missing It)

If you’re like me and somehow missed the choline memo in health class: it’s a water-soluble nutrient that plays a huge role in neurotransmitter function (aka how your brain talks to itself). It’s involved in memory, muscle control, mood, and — weirdly — even liver function.

Here’s the kicker:
Your body makes a little choline on its own… but not enough. You have to get it from food.

And no, it’s not listed on most nutrition labels, so you probably wouldn’t know if you’re low. Which I was. Big time.

How did I find out? After weeks of brain fog, I finally got bloodwork done. Doctor said I wasn’t deficient-deficient, but definitely low. And then she casually drops:

“Try adding more choline rich foods to your diet. It can make a big difference.”

Cue me aggressively Googling choline rich foods on the car ride home. (Not safe. Not recommended.)

My Real-Life Choline Experiment (Spoiler: Eggs Were My MVP)

Over the next few weeks, I became obsessed. I tried every food I could find that was even remotely high in choline. Some were delicious. Some made me gag. A few made zero difference.

Here’s what actually helped.

🥚 1. Eggs (Especially the Yolks)

Let me just say: Eggs are the Beyoncé of choline. One large egg = ~147mg of choline, mostly in the yolk.

I started eating 2 eggs most mornings — sometimes scrambled, sometimes hard-boiled if I was in a rush. Within a week, I noticed I wasn’t spacing out during Zoom calls. Coincidence? Maybe. But then the dreams got more vivid, I started remembering names, and I felt way more… switched on.

🍳 Real Talk:
I used to skip yolks because “cholesterol.” Don’t. Science has moved on — yolks are not the villain. They’re brain gold.

🐟 2. Salmon (and Not Just the Fancy Kind)

Salmon became my weekly dinner staple — pan-seared, oven-baked, or in a rice bowl. Wild-caught if I could afford it, but honestly, even frozen filets did the trick.

I was shocked to find out just 3 ounces of salmon gives you around 56mg of choline — plus omega-3s for double the brain boost.

Also: less brain fog = fewer snack cravings = less late-night cereal munching. Win-win.

🥩 3. Beef Liver (Yeah, I Know…)

This one was… rough. I mean, have you smelled liver? I nearly passed out.

But — and I say this reluctantly — it works. Beef liver is ridiculously high in choline. Just 3 ounces has over 350mg. I couldn't do it weekly, but once a month? Worth it.

🔥 Tip:
I mixed tiny bits into spaghetti meat sauce. Still kinda gross, but tolerable.

🌰 4. Almonds

Not the highest in choline (about 15mg per ounce), but I snacked on them daily anyway — partly for the brain boost, partly because I needed something crunchy while I worked.

I paired almonds with dark chocolate chips because… sanity.

🥬 5. Broccoli

Broccoli’s not just for fiber or guilt salads. A cooked cup has around 60mg of choline. And it digests easier than raw (my gut says thanks).

I started roasting broccoli with olive oil, garlic, and chili flakes. Way better than steaming.

💡Fun Fact:
Broccoli was the only green my toddler also ate without spitting it out. Bonus!

🥛 6. Milk

I don’t love milk. I’m not lactose intolerant — just emotionally intolerant (childhood trauma involving lukewarm school cartons).

But a cup of milk has about 40mg of choline. So I added it to smoothies or protein shakes a few times a week. That way I got the benefits without gagging.

🫘 7. Chickpeas

Okay, I was surprised by this one — chickpeas have about 70mg per cup. Super cheap, shelf-stable, and easy to throw into salads or soups.

I even made choline-rich hummus once. It was… edible.

🥄 Real Moment:
I tried making a chickpea brownie. Never again. I still have PTSD from the texture.

The Not-So-Pretty Parts (AKA Mistakes I Made)

Let’s get real. This wasn’t a straight shot to brain nirvana. Here’s what didn’t work:

• Overdoing eggs: I tried eating 4 eggs/day. My skin freaked out. Moderation is key.

• Buying beef liver supplements: They made me nauseous. Not for me.

• Thinking food alone would fix everything: Choline helped a lot, but I still had to hydrate, sleep well, and reduce screen time.

But… Did It Actually Work?

Short answer: YES.
Long answer: Not overnight. But within 3 weeks of consistently adding these choline rich foods into my meals, the difference was honestly wild.

✅ Better focus
✅ Less brain fog
✅ Fewer “WTF was I just doing?” moments
✅ Way better memory recall
✅ And weirdly, fewer sugar cravings

It wasn’t magic. I didn’t suddenly turn into Einstein. But I felt like me again — just a sharper, more alive version.

FAQs From Friends I’ve Ranted to About Choline

Q: How much choline do we even need?
A: Most adults need 425–550mg/day, depending on gender and life stage.

Q: Can you take a choline supplement instead?
A: You can — but honestly, I found food sources easier on my stomach and more effective.

Q: Is it safe long-term?
A: From food? Absolutely. Just don’t overdo it with supplements or liver daily.

Q: Do vegetarians need to worry more?
A: Yup. Animal products are richer in choline, so plant-based folks may need to be extra intentional.

Final Thoughts (Like I’d Text a Friend)

So no — choline rich foods aren’t magic.

But for me? They were a quiet, powerful shift. A reminder that sometimes, it’s not about some miracle pill or fancy routine. Sometimes, it’s just about giving your brain the basics it was missing.

I still have off days. I still forget stuff (like my car keys… or that one cousin’s birthday). But I’m sharper, steadier, and — no joke — happier.

If your brain feels like it’s wading through molasses lately, maybe don’t jump straight to caffeine or pricey brain boosters. Try giving choline a shot. Your neurons might just thank you.

P.S. If you’ve got a weird egg recipe, send it my way. I’m two omelets away from burnout 😅