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 | Notes |
|---|---|---|
| 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. |
Choline + Folate: The Perfect Pair
Choline and folate work synergistically in the methylation cycle, the process that regulates DNA expression, detoxification, and neurotransmitter production. This means they help determine how your baby’s genes are expressed, how efficiently your body uses energy, and how well your nervous system functions. When one nutrient is low, the other works harder, so optimizing both helps maintain balance. If folate is the architect of development, choline is the builder ensuring every structure is strong and stable.
Practical Ways to Boost Choline Intake
Include atleast two eggs daily (or as often as possible).
Add chicken liver or beef liver once weekly or blend a small amount into soups or meatballs.
Rotate salmon, chicken, and beans as easy choline-rich proteins.
Look for a prenatal that includes at least 100–200 mg of choline (as choline bitartrate or sunflower lecithin).
If your prenatal is low, talk to your provider about adding a standalone choline supplement (especially in the third trimester and postpartum).
Choline is the quiet partner that helps your prenatal nutrition do its best work. It supports healthy cell membranes, brain and nervous system development, and the steady energy you need to feel like yourself. You do not have to overhaul your diet to get more of it. Simple, repeatable choices go a long way, think two eggs most mornings, a choline rich protein at lunch or dinner, and a prenatal plan that covers what food does not. Pair those small steps with folate rich foods and B vitamins, and you are creating a calm, well nourished environment for both you and baby.
Consistency is what counts, choose one change for this week, build from there, and let your daily rhythm do the heavy lifting.
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Boeke, C. E., Gillman, M. W., Hughes, M. D., Rifas-Shiman, S. L., Villamor, E., & Oken, E. (2013). Choline intake during pregnancy and child cognition at age 7 years. PubMed Central.
Harvard T.H. Chan School of Public Health. (2023, March). Choline. The Nutrition Source.
National Institutes of Health, Office of Dietary Supplements. (2022, June 2). Choline: Fact sheet for health professionals. NIH ODS.
Disclaimer: This blog is for educational and informational purposes only and is not a substitute for medical advice, diagnosis, or treatment. The content shared is intended to support general wellness and nutrition education, and it does not constitute medical nutrition therapy. Nothing on this site is intended to diagnose, prescribe, treat, cure, or prevent any disease or condition. Always consult your physician, midwife, or other qualified healthcare provider before making changes to your diet, supplement routine, or lifestyle, especially if you are trying to conceive, pregnant, postpartum, breastfeeding, have a medical condition, or take medications. Individual needs vary, and what is appropriate for one person may not be appropriate for another.