Choline is one of those underrated micronutrients we don’t hear much about—in fact, most Americans aren’t eating enough of it. But every nutrient, no matter how micro, is essential—and choline is no exception. It’s necessary for a healthy brain and nervous system and helps regulate mood, memory and muscle control, plus it’s essential for forming the membranes surrounding your cells. It’s also vital for the proper brain development of babies in utero and after birth.

Besides being underrated, choline is also a commonly deficient nutrient. And deficiency of this micronutrient comes with some potential harm. For example, one recent study linked low choline intake with a higher risk of dementia, including the most common type of dementia, Alzheimer’s disease.

Researchers from Arizona, including Arizona State University and Mayo Clinic Arizona, set out to shed more light on the connection between choline and Alzheimer’s disease. They published their findings in Aging and Disease. Let’s break down what they found.

How Was This Study Conducted?

Researchers wanted to compare choline levels in people with obesity to those with a healthy BMI. They state that previous studies suggest that people with obesity tend to have lower blood choline levels. They also state that obesity is linked with insulin resistance, a condition that predisposes people to type 2 diabetes. Insulin resistance is also a major risk factor for Alzheimer’s disease. 

For this study, a total of 30 participants, ages 29 to 36, were recruited: 15 (7 males, 8 females) with what is considered a healthy BMI (18.5 to 24.9 kg/m2) and 15 (8 males, 7 females) with a BMI that is considered obese (>30 kg/m2). All participants were deemed healthy based on their medical history, routine physical examination, electrocardiogram, standard blood tests, and urinalysis. Participants were all nonsmokers, free of diabetes and had no history of liver, kidney or heart disease. They also took no prescription or over-the-counter medications or nutritional supplements, and were not engaging in a weight loss regimen. 

Body composition was measured and fasting blood samples were collected. Researchers measured choline levels and factors related to diabetes, including glucose, HbA1c and insulin, as well as blood components associated with inflammation and cognitive decline. In addition, liver enzymes were measured, as certain ones can indicate dysfunctional sugar metabolism and brain nerve damage.

In addition, researchers also drew blood postmortem from people with known mild cognitive decline and Alzheimer’s disease. With this, they could compare blood levels of the same components in the 30 healthy individuals with those of individuals with known Alzheimer’s disease and cognitive decline.

What Did This Study Find?

After running statistical analyses, researchers found:

• Individuals with obesity had lower levels of blood choline, which, in turn, were associated with poor metabolic markers.
• Markers of inflammation and liver enzymes were elevated in people with obesity.
• As choline levels in the blood decreased, neurofilament light (NfL), a marker of Alzheimer’s disease, increased. Higher levels of NfL suggest that damage to brain cells has occurred, and increases the risk of dementia.

Overall, researchers found that obesity was associated with lower blood levels of choline, dysregulated inflammatory markers and elevated markers of metabolic dysfunction. And all of these factors are related to Alzheimer’s disease risk.

One major limitation of this study is that the dietary intake of choline was not assessed, so researchers cannot conclude whether people with obesity eat fewer choline-rich foods or if there’s some other factor involved concerning the lower levels. The number of participants for this study is considered moderate. Since more participants tend to increase the accuracy of the results, researchers note that larger sample sizes in the future will be helpful. This study also did not include cognitive assessments, so comparing blood work between the living participants and those who were post-mortem with cognitive decline should be interpreted with caution.

How Does This Apply to Real Life?

While you could supplement with choline, we believe it’s best to try to get your nutrients through food. Like most nutrients, choline is found in many foods, which is why we recommend eating a wide variety of foods to ensure you get all the nutrients you need. You’ll find choline in eggs, beef, poultry, pork, fish and dairy products. Cruciferous vegetables, soybeans (including tofu), shiitake mushrooms, peanuts, wheat germ, almonds, kidney beans, lima beans, red potatoes and quinoa are plant-based sources of choline.

These researchers note that following a Mediterranean diet eating pattern will help ensure you get enough choline. The MIND diet is a fusion of the Mediterranean and DASH diets, and is chock-full of brain-healthy foods that contain choline, powerful antioxidants and healthy fats, including seafood, chicken, berries, whole grains and leafy greens (to name a few). To get acquainted, try our 30-Day MIND Diet Meal Plan for Cognitive Health. Follow it as-is or choose recipes that look appealing. 

Other lifestyle factors also play a role in brain health, including regular physical activity, plenty of quality sleep and reducing stress levels. Your brain also requires hydration for optimum cognitive function. Even socializing and volunteering can help keep your brain healthy.

Our Expert Take

This study adds to the growing body of evidence that suggests a connection between low choline blood levels and Alzheimer’s disease. It also indicates a link between obesity and low choline, though researchers admit that they can’t yet say with confidence why this link exists. Many people are deficient in choline, despite it being found in a variety of foods. Evaluate your diet and start swapping ultra-processed foods with whole foods, like seafood, meats, dairy, nuts, eggs, legumes, cruciferous vegetables, potatoes and whole grains. Following a meal plan designed for cognitive health can help you take the guesswork out of it.

If you’re looking for an easy, everyday habit that supports a longer and healthier life, your answer might already be sitting in your kitchen cabinet. Dietitians say one simple drink offers powerful benefits for your cells, your gut, and your overall well-being. And yes, it’s as familiar as it gets.

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Many of us look for small, daily habits that can support better health and longer life—whether that’s drinking more water, sleeping well, or choosing nourishing foods. But dietitians say one of the simplest longevity boosters is something many people already enjoy: green tea. The antioxidant-rich drink has earned a reputation for supporting healthier aging, and according to Nisha Melvani, MS, RD, it’s the top tea to add to your routine if you want long-term benefits.

Green tea’s power comes from how deeply it supports your cells, your immune system, and even your gut. Here’s what makes this everyday drink so impactful for longevity, as per a report by Real Simple.

How does green tea protect your cells?

One of green tea’s biggest strengths is its ability to reduce oxidative stress. Oxidative stress happens when unstable molecules, known as free radicals, build up and begin damaging healthy cells. The process can be triggered by poor sleep, alcohol, stress, or pollution, all of which place strain on the body over time.

Antioxidants help neutralize those free radicals, and green tea is loaded with them. It’s especially rich in epigallocatechin-3-gallate (EGCG), a potent polyphenol that plays a major protective role. “Green tea’s antioxidants, especially EGCG, support longevity by reducing oxidative stress [and] enhancing the body’s natural defenses,” Melvani says, as per a report by Real Simple.

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This protection goes even deeper. Green tea helps safeguard the mitochondria—your cells’ energy centers—so they can function optimally. Its antioxidants also “lower inflammation, reduce DNA damage, and support cellular repair, all of which help slow aging and protect against chronic diseases,” Melvani explains. When your cells stay healthier, your overall system is better equipped to age more slowly and maintain long-term resilience.

What makes green tea slow ageing?

Cellular aging, or cellular senescence, is a natural part of life. Over time, cells stop dividing and shift into a senescent state. But when oxidative stress speeds up that process, senescent cells can accumulate, releasing inflammatory molecules that affect tissues and contribute to aging, as per a report by Real Simple.

Green tea’s antioxidants help “slow cellular senescence by reducing oxidative stress,” Melvani notes. This has widespread benefits—less inflammation, better tissue function, and improved cellular repair. The result is a more stable internal environment that supports healthy aging. It’s one of the main reasons experts consistently point to green tea as a longevity-friendly drink.

How does green tea support gut health?

Longevity isn’t just about your cells—it also ties back to your gut, which plays a key role in immunity, metabolic health, and even mood. Green tea supports this system in multiple ways. “Green tea antioxidants improve gut health by supporting beneficial bacteria, reducing gut inflammation, and strengthening the gut barrier,” Melvani says, as per a report by Real Simple.

A healthier gut means lower systemic inflammation and improved metabolic function—two major factors linked to longer life. By fostering beneficial bacteria and protecting the gut lining, green tea contributes to better overall balance in the body.

Is matcha or decaf just as effective?If you prefer matcha, you’re still getting all the key benefits. “Matcha provides the same benefits as regular green tea, often at a higher potency since you’re consuming the whole leaf,” Melvani says. Matcha typically contains more EGCG and antioxidants, making it another strong choice for supporting longevity.

And for those sensitive to caffeine, you don’t have to miss out. “You can still get the longevity benefits of green tea with decaf versions,” Melvani explains. While decaffeination can slightly alter antioxidant levels depending on the process, the essential compounds—including EGCG—remain.

Note: This article is for informational purposes only and not a substitute for professional medical advice. Always consult your doctor regarding any medical concerns.

FAQs

Why is green tea considered the best tea for longevity?
Its antioxidants—especially EGCG—help fight oxidative stress, slow cellular aging, and support gut health.

Does matcha have the same longevity benefits?
Yes. Matcha may offer even more antioxidant potency since it includes the whole tea leaf.

In a surging industry of health supplements and life-boosting pills, navigating pharmacy shelves to separate fact from fiction is an ever changing consumer challenge.

Advertised as an investment in personal longevity, health supplements have evolved considerably from the one-size-fits-all approach of multivitamins.

An umbrella term of dietary supplement covers everything from multivitamins and specialised compounds, to individual nutrients such as vitamins A, B, C, D, E and K – as wells as minerals like magnesium, iron or calcium.

Most are regulated as a sub-category of food, rather than medications or pharmacy drugs, and include a new category of supplements promoted to boost health at a cellular level like NAD, NMN and NAC.

Wording in promotional products allow manufacturers to exploit loopholes in official guidance.

That ambiguity leaves the door open for manufacturers to present products as having greater benefit than the science may suggest, experts said.

“Multivitamins work primarily to prevent or correct nutrient deficiencies, not to act as a general health boost for everyone,” said Swapna Mary John, a clinical dietician at International Modern Hospital, Dubai.

“For a person who consumes a balanced diet that includes all five food groups and has no diagnosed deficiencies, supplements offer minimal additional benefit and limited value for money.

“Most nutrients can be obtained through a varied, balanced diet that includes fruits, vegetables, whole grains, lean proteins, and dairy or fortified alternatives.

“Supplements like NAD precursors NMN and NR are marketed to support cellular energy production and anti-aging, but current human evidence is limited and inconclusive.

“Most benefits are seen in animal or lab studies, and there’s no proven need for healthy adults to take these supplements.

“For the majority of people, focusing on a balanced diet, regular exercise, adequate sleep, and overall healthy lifestyle is far more effective for cellular health than relying on NAD- or NMN-based supplements.”

Booming business

According to Market Growth Reports, the NAD supplement market was valued at around $339 million in 2024, and is expected to more than double to $800m by 2033, with China leading global production.

As supplements are not regulated the same as prescription drugs, labelling cannot make medical claims. However, guidelines do allow for phrasing such as; supports immunity or promotes reproductive health.

“Clearer labelling and stronger consumer awareness are important when it comes to supplements,” said Ms John.

“Many products exaggerate their benefits or provide vague dosage information, making it difficult for consumers to judge their effectiveness. Supplement labels should provide clear details on clinical evidence, dosage, and bioavailability so individuals can make informed decisions about what they are taking.”

One UAE brand hoping to break out into a crowded supplement market by launching nature-based health supplements is Forus. Its founders have developed a suite of dietary supplements they say offer tangible health improvements by improving gut health.

“People are starting to take more ownership of their health – connecting the dots between gut health, inflammation, and recovery, and how it impacts their wellbeing and longevity,” said Dave Catudal, co-founder of Forus.

Mr Catudal has worked with Hollywood stars Kate Hudson, Winona Ryder and Owen Wilson to improve their nutrition and overall health.

He was inspired to take a natural approach to life after beating testicular cancer at 23, and seeing his father die from the disease five years earlier.

Now, he believes so strongly in the natural approach to life, he hasn’t worn deodorant since his recovery 20 years ago.

“We got into the industry by solving our own problems and realising supplements are one of the most empowering things we can do,” said Mr Catudal.

“I was addressing supplements I knew were clinically backed to reduce inflammation and optimise my gut health. What Forus has done is go beyond supplements, we’re not giving you something that you could get through a diet. It’s literally taking our health into our hands.”

A monthly supply of the Forus combination of gut healthy peptides and natural probiotics begins from Dh870. Questions remain if supplements offer value for money by investment in a healthy future, or are merely a cash cow for the booming longevity industry.

Value for money?

Over supply of some vitamins and minerals can actually be harmful. High calcium intake has been linked to prostate cancer in some studies, while fat soluble vitamins such as Vitamin A taken to excess can cause nausea and headaches.

“Supplements that address clinically proven deficiencies or have strong research support tend to be the most beneficial,” said Jaseera Maniparambil, a clinical dietitian at Aster Clinic, Bur Dubai.

“For most people, whole foods provide vitamins, minerals, fibre and phytonutrients that supplements cannot fully match.

“However, some nutrients—like Vitamin D, B12 for plant-based eaters, and Omega-3 for those who rarely eat fish—may still require supplementation.”

Ms Maniparambil said individuals with diagnosed deficiencies, pregnant or breastfeeding women, anyone following restrictive diets or people with malabsorption issues such as post-bariatric surgery or digestive conditions can benefit from health supplements.

“Supplements provide value when they address a confirmed deficiency or meet a specific medical need,” said Ms Maniparambil.

“Taking supplements unnecessarily, without assessment, may offer little benefit and lead to unnecessary expense. Evidence-based, personalised use is always more effective than general supplementation.”

Dr Mark Hyman, founder of Cleveland Clinic Centre for Functional Medicine and Board Member for The Institute of Functional Medicine, said modern farming practices, food processing and environmental factors had stripped many natural foods from their nutrients.

That has led supplements to take on a more significant role in our everyday lives.

“Vitamin and mineral supplements aren’t just a nice option—they’re a crucial tool for maintaining and optimising your overall health,” he said.

Data from Statista showed vitamins and minerals generated $112.70m of business in the UAE in 2024 and will see an annual growth rate of 2.26 per cent expected until 2029.

Other trends seeping into the health and wellness market are intravenous ozone therapy, blood-filtering and at-home genetic testing to understand which supplements may be best suited to an individual.

Costs for such tests and treatments can run into the tens of thousands of dirhams.

Bespoke services

“For decades, wellness has been built on population averages—treating symptoms after they appear, assuming everyone’s biology is identical, and peddling one-size-fits-all solutions that work for almost no one,” said Aly Rahimtoola, founder of Bien-Etre, a DNA-personalised wellness platform in Dubai, combining biomarker testing with precision supplements.

“Demand is exploding because people are tired of guessing what works for them.”

Biological tests cost up to Dh2,000, while optimised supplement protocols start from Dh700 a month.

“People want to know their biological age, their NAD+ status, their metabolic and inflammatory markers, their skin ageing pathways, and increasingly, their hormonal health,” said Mr Rahimtoola.

“We provide proof, not promises – we’re not selling dreams.

“Our customers see their biological age shift, that’s wellness with accountability and if they don’t see the benefits then they can leave very easily.”