Acetylcholine: The Neurotransmitter of Attention, Memory, and Movement

And why your focus might not be a willpower problem.

You know that feeling when your brain is sharp, your body responds quickly, and you can actually remember where you left your keys?

That’s not caffeine. That’s acetylcholine.

It’s the neurotransmitter behind learning, recall, attention span, sensory processing, and the kind of movement that feels connected, whether it’s Pilates or parallel parking.

But like all good systems, it’s under constant demand. And it’s incredibly sensitive to stress, inflammation, nutrient status, and sleep debt.

So if your focus is frayed, your coordination clumsy, or your words keep slipping just out of reach, this post is for you.

What Is Acetylcholine, Exactly?

It’s a neurotransmitter, a chemical messenger used by your brain and body to send signals. It does two big things:

1. In the brain:

   • Supports learning and memory

   • Helps with alertness and sustained attention

   • Helps you encode and retrieve information

   • Governs fine motor control and sensory awareness

   
   

2. In the body:

   • Controls muscle contraction (from blinking to breathing)

   • Supports autonomic nervous system regulation (especially rest and digest)

   
   

Without enough acetylcholine, things start to feel foggy. Slower. Clumsier. And no it’s not just aging or distraction.

Signs You Might Be Running Low

• Trouble concentrating or sustaining attention

• Word-finding difficulty

• Forgetfulness or brain fog

• Poor dream recall

• Dry mouth or constipation

• Muscle fatigue or reduced coordination

• Feeling spaced out or “checked out” even when rested

It’s not a diagnosis, it’s a whisper from your nervous system: I need support.

What Makes Acetylcholine? (And What Breaks It Down)

Acetylcholine is made from:

• Choline – found in eggs, liver, sunflower seeds, soy lecithin, and some cruciferous veg

• Acetyl groups – from carbs and fats

• With the help of vitamin B5 (pantothenic acid)

It’s broken down by acetylcholinesterase (AChE), a gene-regulated enzyme that resets the signal after firing.

If you’re under stress, inflamed, or low in nutrients? That system slows down. And so do you.

Gene Interactions

Gene	Role	Impact on You
CHAT	Synthesises acetylcholine	Variants may reduce production, affecting attention + learning
ACHE	Breaks it down	Some variants break it down faster = less available ACh
SLC5A7	Transports choline into neurons	Affects how efficiently choline is used
BCHE	Modulates breakdown of ACh in the body	Linked to sensitivity to anesthetics + neuromuscular function
MTHFR / PEMT	Indirectly affect choline availability via methylation	Influence baseline supply of precursors

Feed the Pathway

This isn’t about supplements (though they can help). It’s about creating the conditions for acetylcholine to flourish.

Eating for Your Brain Wiring:

• Egg yolks – best source of bioavailable choline

• Liver – nature’s multivitamin, rich in choline + B vitamins

• Sunflower seeds – gentle, plant-based choline hit

• Rosemary + sage – acetylcholine-sparing herbs that modulate breakdown

• Beets + greens – support methylation to keep choline recycling

• Pantothenic acid – in mushrooms, sweet potatoes, lentils, and avocado

And hydration? Non-negotiable. Neurotransmitters don’t like dry brains.

Bottom Line: Attention Is a Nutrient Loop

Focus isn’t about trying harder. It’s about supporting the systems that let your brain fire clearly and respond gracefully. That includes blood sugar, inflammation, sleep, gut health, and mineral status.

So the next time you feel scattered, don’t just push through. Pause. Feed the pathway. And remember: the brain isn’t broken. It’s might just asking for better conditions to do its work.

Want to see where the science comes from? For the extra curious, the references are here.