Simple Key to HAPPY ENERGY

A sneaky nutrient shortfall is making 94% of women over 50 tired. Taz Bhatia, M.D., shares the easy fixes

Ahh, spring. The flowers are in full bloom, the sun is shining and we’re ready to get out there and enjoy it all…if only we didn’t feel so tired, forgetful and achy. While it’s easy to chalk up these symptoms to aging, the culprit may actually be a choline deficiency, according to integrative health physician Taz Bhatia, M.D., (DoctorTaz.com). The little-known nutrient is essential for brain development, nerve function, metabolism and energy. Yet deficiencies are incredibly common: According to a study published in the Journal of the American College of Nutrition,

94 percent of women don’t get the government-recommended 425 mg daily. And women over 50 are more susceptible to a shortfall, says Dr. Bhatia. The reason? High estrogen levels encourage choline production, so when levels of the hormone drop at menopause, choline stores follow. The good news: It’s easy to boost choline levels for greater health and vitality. Read on for the simple strategies.

LOAD UP ON THESE FOODS

Although the liver does naturally produce some choline, most of what the body needs comes from diet. Healthy fats are an excellent source of the nutrient, asserts Dr. Bhatia. “But it’s only recently that doctors have started to understand the importance of consuming fat and why we shouldn’t avoid healthy highfat foods like eggs.” One of nature’s top sources of choline, a single egg (including the yolk) contains about 150 mg. Other good choline sources include edamame (1 cup contains 88 mg), legumes (lentils and chickpeas have about 70 mg per cup), grass-fed beef (a 3 oz. serving contains about 60 mg) and milk (1 cup has about 40 mg).

TRY A SUPPLEMENT ASSIST

Even when you incorporate cholinerich foods into your diet, it’s often necessary to take a supplement to get levels where they need to be, especially if you’re trying to reverse a choline deficiency, says Dr. Bhatia, who recommends supplementing with 500 to 1,000 mg per day. Also key: “B vitamins, especially riboflavin [B2], help your body absorb choline because they’re involved in the digestive process of breaking up and using choline effectively.”

For a supplement that contains both choline and riboflavin, try Twinlab Choline Cocktail ($23, vitacost.com). For best results,

Dr. Bhatia also advises taking a multi-strain probiotic and a broadspectrum digestive enzyme daily — a strategy that optimizes digestion to ensure adequate choline absorption.

“It’s amazing how simple things,

like the right foods, can make a difference in your

overall health.”

Taz Bhatia, M.D.