Your brain runs on a chemical called acetylcholine. It is the neurotransmitter responsible for memory, learning, focus, and mental clarity. Every time you remember a name, learn something new, or concentrate on a task, acetylcholine is doing the work.

And your brain makes acetylcholine from choline. No choline, no acetylcholine. It is that simple.

Here is the problem. Most people are not getting anywhere near enough choline from their diet. Eggs are the best food source, with about 150 milligrams per egg. But adults need 400 to 550 milligrams per day. Unless you are eating three or four eggs every single day, you are probably falling short.

When choline is low, you feel it as difficulty concentrating, forgetfulness, and that frustrating tip of the tongue feeling where you know something but cannot quite access it. Sound familiar?

There are two supplemental forms worth considering. Alpha GPC is about 40 percent choline by weight and crosses the blood brain barrier efficiently. Citicoline, also known as CDP choline, provides both choline and a compound called cytidine that supports brain cell membrane repair. Both work well. Citicoline has a slight edge for overall brain cell health.

The typical dose is 300 to 600 milligrams of Alpha GPC or 250 to 500 milligrams of citicoline per day. Take it in the morning for best results.

Now think about what we have built so far. Magnesium l-threonate strengthening the connections between your brain cells. Lion's Mane growing new neurons and pathways. And now choline providing the raw material for your brain's primary memory chemical. These three together are what I call the brain stack.

But there is one more piece your brain needs. The building material for brain cells themselves. Ask me about Omega-3 DHA next. Your brain is literally built from it.