Choline: The Overlooked Essential for a Healthy Pregnancy
When you think of prenatal nutrients, folate usually takes the spotlight, and for a very good reason. But there’s another key nutrient that quietly works alongside it, playing a major role in your baby’s brain, nervous system, and long-term health: choline.
Though it doesn’t always make it onto prenatal supplement labels (yet!), research continues to show that choline is just as essential for a healthy pregnancy. So, let’s explore what choline does, why it matters, and how you can easily include more of it through food and supplementation.
What Is Choline?
Choline is a water-soluble compound similar to B vitamins. Your body can make small amounts of it, but not nearly enough, especially during pregnancy, when your needs dramatically increase. Think of choline as the bridge between energy, memory, and metabolism, quietly supporting foundational growth for both you and baby.
It’s involved in:
Cell membrane structure: Choline forms phospholipids that keep cells healthy and flexible.
Brain and nervous system development: It supports the production of acetylcholine, a neurotransmitter vital for memory and learning.
Liver and methylation support: Works closely with folate and B12 to regulate gene expression and detoxification.
Why Choline Is So Important During Pregnancy
During the third trimester, your baby’s brain grows at a rapid pace. Choline is critical for the formation of neuronal connections and myelination, the protective coating around nerve fibers that helps transmit signals efficiently.
Research shows:
Adequate choline intake supports cognitive development and may enhance memory and attention later in life.
It plays a role in reducing the risk of neural tube defects, similar to folate.
It supports placental function and may help regulate inflammation.
Most people, even those taking prenatal vitamins, don’t meet their choline needs through diet alone.
How Much Choline Do You Need?
The recommended intake for pregnancy is around 450 mg per day, increasing to 550 mg during lactation. However, studies show that most women consume only about half that amount through diet alone. Many prenatal vitamins still don’t include choline, or include only a small amount, usually less than 100 mg. If your prenatal is low in choline, you can focus on food sources and consider adding a separate choline supplement (with your provider’s guidance).
Best Food Sources of Choline
| Food | Amount per serving | |
|---|---|---|
| Egg yolks (2 large) | ~275 mg | The most concentrated natural source, often called nature’s prenatal multivitamin. |
| Beef liver (3 oz) | ~350 mg | A traditional blood building food, small amounts go a long way. |
| Chicken or turkey (3 oz) | ~70 mg | Easy to incorporate into soups or stews. |
| Salmon (3 oz) | ~60 mg | Provides both choline and omega 3s (DHA). |
| Soybeans, chickpeas, quinoa | ~40–70 mg | Great plant based options. |
| Broccoli, Brussels sprouts, cauliflower | ~20–30 mg | Add to meals for a nutrient boost. |
