Key nutrients for before, during, and after pregnancy: Choline
As you navigate your pregnancy, birth, and postpartum experience, you’re probably wondering what specific nutrients you need to prioritize and how to make it happen in your day-to-day life.
Studies show that the majority of women do not get any advice about specific nutrient needs from their provider, which is a shame because we know how nourished somebody is in pregnancy is related to the most important medical outcomes of pregnancy, for both baby and mom.
I know you deserve more than that! You deserve to understand your needs and feel empowered to meet them - for both you and your baby.
Today, we’re deep diving into the importance of the nutrient choline so that you can learn why you need it, how much you need, and how you can meet those needs through food.
Let’s dive in!
What is choline?
Choline is an important nutrient that our bodies need to function properly. It's like a building block for many important substances that help our bodies work well.
During pregnancy, choline is particularly crucial for fetal brain development and maternal well-being. However, the vast majority of women do not get enough choline in their diets, especially during pregnancy and lactation, which can negatively influence growth and development.
What foods have choline?
Although the body can produce some choline, it's not enough to meet our needs, especially during pregnancy. That's why it's important to include dietary sources rich in choline in our meals. Foods high in choline include eggs, liver, beef, chicken, pork, fish, dairy products, nuts, and cruciferous vegetables like broccoli and cauliflower.
Here are some serving sizes for reference:
3 oz beef liver = 356 mg
1 large egg = 150 mg (Choline in found in the egg yolks, so always the whole egg!)
½ cup roasted soybeans = 107 mg
3 oz chicken breast = 72 mg
1 cup cooked quinoa = 42 mg
½ cup broccoli = 31 mg
Why is choline important when trying to conceive?
Choline isn't just important during pregnancy; it's crucial even before conception. Building up your choline and nutrient stores before getting pregnant is essential. This preparation helps your body handle the demands of pregnancy and ensures optimal health for both you and your baby.
Research indicates that increasing choline intake before conception positively impacts fetal brain development.
Why is choline important during pregnancy?
As previously mentioned, during pregnancy, your body requires more choline because it's essential for the development of the baby's brain and nervous system. Research shows that higher choline levels during pregnancy can help protect against neural tube defects and enhance memory and learning skills in children.
Research has also highlighted a likely link between choline and neurocognitive developmental disorders like Autism and ADHD because of its vital influence on the developing brain.
It’s important for you too, as low levels may increase the risk of complications like gestational diabetes, hypertension, and preeclampsia.
How much choline is needed during pregnancy?
The guideline for choline intake during pregnancy is 450 milligrams per day during pregnancy compared to the recommendation of 425 milligrams per day for non-pregnant females.
That being said, researchers have found that getting significantly more choline, 930mg a day, was related to better cognitive outcomes for baby.
To help visualize this, here's a sample meal plan to meet this requirement:
Breakfast: Scrambled eggs with toast and almond butter (3 eggs) = 450 mg
Lunch: Beef stir-fry with vegetables (3 ounces of ground beef) = 72 mg
Dinner: Grilled chicken breast with quinoa and steamed broccoli (3 ounces of chicken breast + 1 cup quinoa + ½ cup broccoli) = 146 mg
Total choline intake for the day = 668 mg
Many high quality prenatal multi-vitamins now contain choline in meaningful amounts, supporting your ability to get in enough choline.
What are the risks of choline deficiency during pregnancy?
Choline deficiency during pregnancy can have serious consequences for both mom and baby. Not getting enough choline has been linked to a higher risk of neural tube defects, cognitive issues, and developmental delays in infants. It's crucial for pregnant individuals to prioritize foods rich in choline to help reduce these risks and ensure the best outcomes.
Since choline is mainly found in animal-derived foods, vegetarians and vegans may face a higher risk of not getting enough choline in their diet.
Is choline important after pregnancy?
Yes, choline remains essential in the postpartum period, especially during breastfeeding. Breast milk is the primary source of choline for newborns, supplying vital nutrients crucial for their growth and development. Moms who breastfeed may require higher levels of choline to support milk production. Therefore, it's crucial for nursing mothers to maintain adequate choline intake during this phase.
How much choline is needed if breastfeeding?
Many people are surprised to hear that you actually need more choline during breastfeeding than you do in pregnancy! The recommended amount of choline during lactation is 550 milligrams per day.
To help visualize this, here's a sample meal plan to meet this requirement:
Breakfast: Scrambled eggs with yogurt, toast, and almond butter (2 eggs + 1 cup yogurt) = 332 mg
Lunch: Beef stir-fry with vegetables (3 ounces of ground beef) = 72 mg
Dinner: Grilled chicken breast with quinoa, steamed broccoli, and kidney beans (3 ounces of chicken breast + 1 cup quinoa + ½ cup broccoli + ½ cup kidney beans) = 191 mg
Total choline intake for the day = 595 mg
Should I take choline supplements?
Given the significance of choline and the fact that 90-95% of pregnant individuals consume less than the recommended amount, supplementation may be beneficial. Consider opting for a prenatal vitamin that contains at least 150 mg of choline, and speak to your provider about what’s right for you. If you need more supplemental choline in a stand-alone supplement, this product is a wonderful option.
Are there concerns and safety considerations with supplementation?
While choline supplementation may offer benefits during pregnancy and breastfeeding, it's essential to consider safety factors. Ensure you choose reputable sources of choline supplements and consult with a healthcare provider before starting any supplementation, particularly if you have pre-existing medical conditions or are taking medications.
Although rare, consuming too much choline is possible. The maximum tolerable intake level for adults, including those who are pregnant or lactating, is 3,500 milligrams per day. While it's unlikely to reach this level through diet alone, it's essential to be mindful of your intake to avoid exceeding safe limits.
How do I support my preconception, pregnancy, and postpartum nutrition needs?
As always, I recommend picking a small goal and gradually adding to it!
If your goal is to increase the amount of choline in your diet, here are some easy ways to boost your meals:
Add in more eggs! Consider eggs for breakfast, adding eggs to your lunch or snack (a fried egg or hard boiled egg is delicious on almost every meal, and boosts not only your choline but your protein too!)
Plan to do some food prep one day per week focused on having animal proteins high in choline, like beef or chicken, ready to go for week-day meals
Consider sourcing ground meat that has a little bit of liver mixed in it so that anytime you make meatballs, burgers, or any other meal, you get a big boost of choline
For comprehensive guidance on nutrition throughout all perinatal stages, check out our guides featuring practical nutrition tips, choline-rich recipes and meal plans, and lots of additional, practical resources!
The Ultimate Preconception Nutrition Guide