What Foods Contain DMAE? A Comprehensive Guide to Dietary Sources

January 7, 2026 •

4 min read

DMAE (dimethylaminoethanol) is a compound produced in small quantities naturally within the human brain. While widely known as a supplement for cognitive function, it can also be found in certain foods, particularly fatty fish.

Quick Summary

DMAE is found naturally in specific fatty fish, such as anchovies, sardines, and salmon, in small quantities. It is also endogenously produced within the human brain and acts as a precursor to choline and acetylcholine.

Key Points

Fatty Fish are the Main Source: Anchovies, sardines, and salmon are the primary food sources of DMAE.
Small Quantities in Food: The amount of DMAE found naturally in food is relatively small compared to doses in dietary supplements.
DMAE is a Choline Precursor: DMAE can be converted to choline in the body, which is then used to produce the neurotransmitter acetylcholine.
Consider Choline-Rich Foods: Foods like eggs, meat, and cruciferous vegetables are richer in choline, which also supports acetylcholine production.
Scientific Evidence is Limited for Food-Derived DMAE: Most research on DMAE's cognitive and skin benefits involves higher doses from supplements, not the smaller amounts from food.
Not a Medical Treatment: DMAE from diet should not be relied upon to treat medical conditions; its effects are mild and not proven to be significant from food alone.

Dimethylaminoethanol, or DMAE, is an organic compound that serves as a precursor to choline and, subsequently, the neurotransmitter acetylcholine. Acetylcholine plays a crucial role in nerve communication and various brain functions, including memory, learning, and sleep. While the body produces small amounts of DMAE, the most significant dietary source comes from certain types of seafood. It is important to note that the concentration of DMAE in these foods is generally much lower than in dietary supplements.

The Primary Food Sources of DMAE

The most commonly cited sources of DMAE are fatty fish. These particular species are known for their rich nutritional profiles, which include high levels of omega-3 fatty acids and other brain-supportive nutrients.

Fatty Fish: The Richest Dietary Providers

Anchovies: These small, salty fish are a well-documented source of DMAE. Consumed fresh or canned, they can be a flavorful addition to many dishes and provide a modest dose of the compound.
Sardines: Another small, fatty fish, sardines are frequently mentioned alongside anchovies as a rich food source of DMAE. They are easy to incorporate into a regular diet and also offer high levels of omega-3s and other minerals.
Salmon: Both wild and farmed salmon contain DMAE, along with a host of other beneficial nutrients. This popular fish can be prepared in countless ways, making it a versatile option for increasing DMAE intake.
Pilchards: This fish, which is often sold canned and is similar to sardines, also contains DMAE.
Squid and Salmon Roe: Limited sources suggest that these seafood items may also contain some DMAE.

DMAE and its Relationship with Choline

DMAE and choline are closely related, as DMAE can be converted into choline in the body. Choline itself is an essential nutrient with a broader range of food sources than DMAE. For those looking to support their body's production of acetylcholine, consuming choline-rich foods can be an effective strategy.

Choline-Rich Foods (Indirectly Supporting Acetylcholine Production):

Eggs: The yolk of a large egg is a significant source of choline.
Beef and Chicken: Animal proteins, including beef and chicken liver, are excellent sources.
Fish: Many types of fish beyond those highest in DMAE also contain choline.
Cruciferous Vegetables: Broccoli, cauliflower, and Brussels sprouts contribute to choline intake.
Nuts and Seeds: Almonds and sunflower seeds offer smaller but still notable amounts of choline.

Comparing Dietary DMAE and Supplements

Most of the research surrounding the potential cognitive and skin-related benefits of DMAE has been conducted using supplements, often at higher dosages than what is typically obtainable from food alone. This distinction is crucial when evaluating the effectiveness of dietary versus supplemental intake.


Feature	Dietary DMAE	Supplemental DMAE
Quantity	Small amounts, highly variable	High, standardized doses
Primary Sources	Fatty fish (sardines, anchovies, salmon)	Capsules, powders, topical creams
Effectiveness	Benefits from food alone are not well-studied or proven.	Research is mixed and often outdated; results are not conclusive.
Convenience	Requires regular consumption of specific foods	Easy to take in concentrated form
Availability	Dependent on access to specific seafood	Readily available at health food stores
Associated Nutrients	Comes with a package of other beneficial nutrients (e.g., omega-3s).	Generally isolated; may not contain other co-nutrients.

Understanding the Associated Benefits

Proponents of DMAE claim various benefits, including improved memory, mood, and cognitive function, as well as anti-aging effects on the skin. However, it is essential to approach these claims with caution, as scientific support, especially for dietary intake, is limited. Older studies conducted in the 1970s did show some positive results for conditions like ADHD and learning disabilities, but more recent, well-designed studies have yielded mixed or negative findings. For example, one 2002 study showed some skin-firming effects from topical application, but research is not conclusive. It is important to remember that dietary intake is unlikely to produce the same effects as the higher, concentrated doses used in these specific trials.

Conclusion: Incorporating DMAE Foods into Your Diet

While certain foods, particularly fatty fish like sardines, anchovies, and salmon, do contain small amounts of DMAE, relying solely on them for a significant physiological effect is not scientifically supported. For most people, incorporating these fish into a balanced diet is simply a good nutritional practice, providing numerous other proven health benefits, such as essential omega-3 fatty acids. For those interested in the potential effects of DMAE, a dietary intake can be part of a healthy lifestyle, but it should not be considered a substitute for medical advice or treatment. Those with health conditions should consult a healthcare professional before considering DMAE supplementation. A varied diet that includes choline-rich foods can help ensure the body has sufficient building blocks for acetylcholine production.

For more information on the essential nutrient choline and its dietary sources, refer to the NIH Office of Dietary Supplements fact sheet.

Frequently Asked Questions

Fatty fish, including anchovies, sardines, and salmon, are the most commonly cited food sources containing DMAE.

The amount of DMAE from food is very small, and most research on its effects has used high-dose supplements. Therefore, relying on food alone may not provide significant amounts.

DMAE is a precursor to choline. The body can convert DMAE into choline, which is then used to produce the neurotransmitter acetylcholine, essential for nerve function.

Advocates claim DMAE can improve memory, mood, and mental focus, and has anti-aging effects on the skin. However, the scientific evidence supporting these claims, especially from food intake, is limited and often based on older studies.

No. While they contain the same compound, supplements provide a much higher, concentrated, and standardized dosage of DMAE, unlike the trace amounts found in food.

No, DMAE and DMAA (dimethylamylamine) are different compounds. DMAA is a stimulant that has been banned by regulatory agencies, while DMAE is a naturally occurring compound found in food and supplements.

Since fatty fish are the most prominent food source, your best bet without eating fish is to focus on choline-rich foods, as DMAE is a precursor to choline. Eggs, meat, and some vegetables are good sources of choline.