Choline in Pregnancy: The Underrated Nutrient Your Baby Needs
When we think of key nutrients in pregnancy, folate and iron usually take centre stage - but choline deserves a spot in the spotlight too. While it’s lesser known, choline plays a crucial role in your baby’s brain and spinal cord development, especially in the first trimester when neural tube formation is underway.
Despite its importance, most people don’t get enough choline through diet alone - and it’s often missing from prenatal vitamins.
Let’s explore what choline is, why it matters in pregnancy, how much you need, and whether you should consider a supplement.
What is Choline?
Choline is a water-soluble nutrient that acts a bit like a B-vitamin. It supports:
Fetal brain development and memory
Neural tube formation (working alongside folate)
Placental function
Liver health
Gene expression and cell structure
Your body can make small amounts of choline in the liver, but not enough to meet your needs in pregnancy - so you need to get most of it from food or supplements.
Why is Choline Important in Pregnancy?
Several studies have shown that choline is essential for:
Reducing the risk of neural tube defects, similar to folate
Improving fetal brain development and memory, with potential long-term cognitive benefits
Supporting placental function, ensuring nutrient delivery to your baby
Helping prevent preeclampsia and preterm birth (emerging evidence)
Despite this, up to 90–95% of pregnant women do not meet choline intake recommendations, especially those following plant-based or restricted diets.
How Much Choline Do You Need in Pregnancy?
According to the European Food Safety Authority (EFSA) and National Academy of Medicine (US):
Pregnant women need 450 mg/day
Breastfeeding women need 550 mg/day
For context, one large egg contains about 125 mg, so you’d need around 3–4 eggs per day (plus other sources) to meet your needs from food alone.
Food Sources of Choline
Choline is found in both animal and plant foods, though the richest sources are typically animal-based. Here are some top contributors:
Egg (1 large) - 125mg
Chicken breast (100g) - 73mg
Salmon (100g) - 62mg
Cow’s Milk (250ml) - 38mg
Brocolli (1 cup, cooked) - 63mg
Quinoa (1 cup, cooked) - 43mg
Tofu (100g) - 28mg
Brussel Sprouts (1 cup) - 63mg
A diet including eggs, dairy, lean meat, fish, legumes, and cruciferous vegetables can help improve choline intake.
Do You Need a Choline Supplement in Pregnancy?
While a balanced diet helps, choline is often missing from standard prenatal supplements or included in very low amounts (e.g. 50 mg). This is often due to capsule size constraints or lack of awareness.
You may want to consider a standalone choline supplement, especially if:
You don’t eat eggs or animal products
Your prenatal doesn’t contain choline
You have increased needs due to twin pregnancy or liver health issues (ask your midwife or doctor)
Forms to look for:
Choline bitartrate (most common and affordable)
CDP-choline (citicoline) or alpha-GPC (more bioavailable, often used for brain support)
Dosage: aim to supplement with 250–400 mg/day to help reach the 450 mg/day target, considering dietary intake too.
As always, speak with your healthcare provider or dietitian before starting a new supplement.
Final Thoughts
Choline is a powerhouse nutrient that supports your baby’s brain, spine, and placenta - yet it’s often overlooked. Making mindful food choices and checking your prenatal label can help close the gap. For many, a dedicated choline supplement may be worth considering to meet recommended intake.
Nourish your pregnancy with intention - choline is one of the quiet essentials your baby will thank you for.