Researchers tested whether a special type of potato starch called resistant starch could help your body absorb more choline, a nutrient important for brain health. In a 4-week study, people who ate 3.5 grams of resistant potato starch daily had higher levels of choline in their blood compared to those taking a placebo. Surprisingly, the resistant starch didn’t increase trimethylamine oxide, a harmful compound that can affect heart health. The study also found that the resistant starch helped the body use choline to build sphingomyelins, which are important fats in your brain and nerves. These findings suggest resistant potato starch might be a simple way to boost brain-supporting nutrients.

The Quick Take

  • What they studied: Whether eating resistant potato starch (a special type of starch that doesn’t get digested normally) could increase choline levels in the blood and whether it would create harmful compounds in the body.
  • Who participated: The study involved human volunteers who consumed either 3.5 grams of resistant potato starch or a placebo (fake treatment) daily for 4 weeks. The exact number of participants wasn’t specified in the available information.
  • Key finding: People eating resistant potato starch had higher blood choline levels after 4 weeks, and importantly, they did NOT develop higher levels of trimethylamine oxide, a compound linked to heart problems. The starch also helped the body incorporate choline into protective fats called sphingomyelins.
  • What it means for you: Resistant potato starch appears to be a safe, simple way to boost choline—a nutrient your brain needs for memory and thinking. However, more research is needed to confirm whether these changes actually improve brain function or health in real life. Talk to your doctor before making major dietary changes, especially if you have heart or digestive conditions.

The Research Details

This was a post hoc analysis, which means researchers looked back at data from an existing clinical trial where people had already consumed resistant potato starch or placebo. They specifically examined how this starch affected choline and related compounds in the blood over 4 weeks.

The study compared blood samples taken at the beginning and after 4 weeks of consuming either 3.5 grams of resistant potato starch daily or a placebo. Researchers measured various compounds related to choline metabolism, including choline itself, trimethylamine oxide (a potentially harmful compound), and sphingomyelins (protective fats important for brain and nerve health).

The researchers also looked at gut bacteria changes, particularly a beneficial bacteria called Akkermansia, to understand how the resistant starch might be working in the digestive system.

This research approach is important because it examines not just whether resistant starch changes one thing, but how it affects an entire network of related compounds in your body. By measuring multiple related substances, researchers can understand the complete picture of how this food works. Looking at gut bacteria helps explain the ‘why’ behind the changes—showing that the resistant starch works by feeding beneficial bacteria.

This study has some strengths: it was a controlled trial where some people got the real treatment and others got a placebo, which helps prove the starch caused the changes. The researchers measured multiple related compounds, not just one, which gives a more complete picture. However, the study’s limitations include that we don’t know the exact number of participants, and 4 weeks is a relatively short time period. The study also didn’t measure whether these blood changes actually led to real health improvements in people’s lives.

What the Results Show

The main finding was that people consuming resistant potato starch had significantly higher choline levels in their blood after 4 weeks compared to the placebo group. This is important because choline is an essential nutrient that your body needs for brain function, memory, and nerve health.

Equally important was what did NOT happen: the resistant starch did not increase trimethylamine oxide (TMAO), a compound that has been linked to heart disease and other health problems. This is good news because it means the resistant starch appears to be safe and doesn’t create harmful byproducts.

The researchers also found that the increased choline was being used by the body to build sphingomyelins—special protective fats that are crucial for brain and nerve cell health. These sphingomyelins had specific types of fatty acid chains that are considered beneficial.

Interestingly, the study found that increases in choline were connected to increases in a beneficial gut bacteria called Akkermansia, suggesting the resistant starch works by feeding good bacteria in your digestive system.

Additional findings showed that resistant starch did not affect how the body converts choline to betaine (another important compound) or how it handles acetylcholine (a brain chemical important for memory and learning). This suggests the resistant starch specifically helps with choline absorption rather than changing how your body processes it afterward. The study also found decreased levels of certain phospholipid breakdown products, which may indicate the body is using choline more efficiently to build new protective structures rather than breaking down old ones.

Previous research had shown that resistant starch acts as a prebiotic, meaning it feeds beneficial bacteria in your gut. This study builds on that knowledge by showing specifically how resistant starch affects choline metabolism. The finding that resistant starch increases choline without increasing TMAO is particularly noteworthy because some foods high in choline (like red meat and eggs) can increase TMAO levels, which has been associated with heart disease. This suggests resistant potato starch might be a safer way to boost choline intake.

The study has several important limitations. First, the exact number of participants wasn’t clearly stated, making it hard to judge how reliable the findings are. Second, the study only lasted 4 weeks, which is relatively short—we don’t know if these benefits continue over months or years. Third, this was a post hoc analysis, meaning researchers looked back at existing data rather than designing a study specifically to test this question. Fourth, the study measured changes in blood compounds but didn’t test whether people actually experienced health improvements like better memory or thinking. Finally, we don’t know if the results would be the same for different populations (different ages, health conditions, or diets).

The Bottom Line

Based on this research, resistant potato starch appears to be a safe way to increase choline intake, with moderate confidence. The evidence suggests consuming 3.5 grams daily may boost brain-supporting nutrients without creating harmful compounds. However, this is preliminary evidence—more research is needed before making strong health claims. If you’re interested in trying resistant potato starch, start with small amounts to allow your digestive system to adjust, and consult your doctor first, especially if you have digestive issues or take medications.

This research may be most relevant for people interested in brain health, cognitive function, and preventive nutrition. It could be particularly interesting for people looking for plant-based ways to increase choline intake (since many high-choline foods are animal products). However, people with digestive disorders, irritable bowel syndrome, or those sensitive to resistant starch should be cautious and consult their doctor. The findings are preliminary, so this shouldn’t replace medical advice for anyone with existing health conditions.

Based on this study, blood levels of choline and related compounds changed within 4 weeks. However, whether these changes lead to noticeable improvements in memory, thinking, or other brain functions would likely take longer to observe—probably weeks to months. Don’t expect immediate changes; think of this as a long-term nutritional strategy rather than a quick fix.

Want to Apply This Research?

  • Track daily resistant potato starch intake (in grams) and note any changes in energy levels, mental clarity, or digestive comfort over 4-8 weeks. Users could log: grams of resistant starch consumed, time of day, digestive symptoms, and subjective mental clarity ratings (1-10 scale).
  • Start by adding 1-2 grams of resistant potato starch to meals daily (such as in smoothies, yogurt, or mixed into foods), gradually increasing to 3.5 grams over 2-3 weeks as your digestive system adjusts. The app could provide recipes and reminders for consistent daily consumption.
  • Create a 12-week tracking plan: weeks 1-2 (adjustment phase with lower doses), weeks 3-8 (maintenance phase at target dose), and weeks 9-12 (assessment phase). Users should note any digestive changes, energy levels, and cognitive function. Consider periodic check-ins with a healthcare provider to discuss any changes in blood work or health markers.

This research is preliminary and has not yet been confirmed by multiple large-scale studies. The findings about blood compound changes do not prove that resistant potato starch will improve brain function, memory, or prevent disease in real people. This information is for educational purposes only and should not replace professional medical advice. Before significantly changing your diet or starting any supplement, especially if you have digestive disorders, heart disease, take medications, or have other health conditions, consult with your doctor or registered dietitian. Some people may experience digestive discomfort when introducing resistant starch; start with small amounts and increase gradually. Pregnant women, nursing mothers, and people with certain medical conditions should seek professional guidance before making dietary changes.