Have you ever heard of Choline? It’s one of the most essential nutrients for a healthy pregnancy, yet few people have heard of it. The American Medical Association recommends that all prenatal supplements include this vital nutrient, but many supplements still do not contain any Choline. Additionally, 90 to 95% of pregnant women do not consume enough Choline to meet their dietary needs.
So what exactly is Choline, and why is it so essential? Let’s take a look at the unique benefits of choline for fertility and pregnancy and how to get more of it in your diet.
What is Choline and What Role Does It Play in the Body?
Choline is a nutrient that performs many important functions in the body. It helps with healthy brain and spinal cord development, supports healthy cell membranes, facilitates fat transfers throughout the body, and helps the nervous system function properly.
Your liver can produce small amounts of Choline, but it’s insufficient to meet your daily needs. Many people get choline through their diet or supplements.
There are two different types of Choline found in the body, both of which are essential.
Phosphatidylcholine
Phosphatidylcholine is a natural substance found in every human cell and some foods. It provides a key source of Choline and is a vital component of lecithin, which supports healthy cell function.
This nutrient plays important roles in brain health, liver function, and fat metabolism. It also helps produce acetylcholine, a neurotransmitter essential for learning and memory. During pregnancy, phosphatidylcholine supports your baby’s brain development.
Phosphatidylcholine is present in many different foods, including egg yolks, sunflowers, and soybeans. You can also take phosphatidylcholine supplements.
Free Choline
Free Choline is the form of choline that is present in most foods. You find free Choline in certain types of meat and fish, broccoli, shiitake mushrooms, almonds, and various legumes.
Your body converts free choline into other forms that the cells can use. These forms support key cellular processes, which are particularly essential for pregnant women.
Choline as a “Helper Nutrient” to Omega-3
One of the biggest benefits of choline during pregnancy is its role in supplying Omega-3 DHA and other lipids to the developing fetus. Choline facilitates the release of Omega-3 from the liver into the bloodstream, which helps it reach the fetus more efficiently.
Choline and Omega-3 work together to facilitate healthy brain and eye development. Choline makes DHA more bioavailable, which means more of the nutrient reaches the fetus than just taking Omega-3 on its own.
Why is Choline Important for Reproductive Health?
Choline is a key component of healthy cells and plays an important role in many different bodily functions. Here’s how choline supports every stage of reproductive health.
Before Pregnancy
Choline is essential for fetal development, but you might be wondering—should I take Choline before pregnancy, too? If you’re trying to conceive (TTC), there are plenty of fertility benefits! Choline supports egg health and hormone balance, providing real fertility benefits. For male partners, Choline can also help with sperm motility.
Taking Choline before you’re pregnant also helps build up your nutritional stores. During pregnancy and breastfeeding, the body uses more choline than normal to support the growing baby, which could deplete your Choline stores quickly and result in a deficiency. Taking a Choline supplement regularly before you conceive can prevent this from happening, ensuring both mama and baby have the nutrients they need.
During Pregnancy
During the first few weeks of pregnancy, billions of fetal cells are growing, and all of them contain Choline in the cell membrane. During this time period, a large volume of Choline transfers from mother to baby. This vital nutrient supports brain and eye development and can protect against neural tube defects, which are severe defects that occur when the neural tube does not close properly during pregnancy.
Taking choline for pregnancy also helps keep your mind and body healthy during this time. Many expectant mothers struggle with “pregnancy brain,” finding that they are more forgetful than usual or have difficulty concentrating. Choline has been linked to better cognitive performance, so it can help you feel more like yourself during pregnancy.
After Pregnancy
Choline intake is critical even after you’ve given birth. This is because choline is transferred directly from mother to baby through breast milk. Taking choline supplements and eating choline-rich foods helps ensure you have enough to nourish your baby.
Additionally, Choline plays a key role in your postpartum recovery. Choline is so beneficial for cognitive function that it can help you stay sharp and minimize memory issues during this huge life transition.
Choline Requirements During Pregnancy and Lactation
So, how much choline should you take during pregnancy? Experts recommend 450 milligrams of choline for the first 12 weeks of pregnancy, increasing to 550 milligrams for the remaining 28 weeks. You should continue to get 550 milligrams of choline daily for the first year after giving birth.
Why Are Most Women Deficient in Choline?
Despite its importance, most women do not get enough choline during pregnancy. There are several reasons for these deficiencies.
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Lack of education: Many women are unaware of how important Choline is during and after pregnancy.
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Lack of access: High-quality fresh foods that are rich in choline, such as eggs, meats, legumes, and cruciferous vegetables, aren’t always available in food deserts. Even when they are available, these foods may not be affordable.
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Restrictive diets: If you follow a vegetarian or vegan diet, you may not eat meat, seafood, or eggs, all of which are good sources of choline.
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Busy lifestyles: When you’re busy, you may be more likely to eat fast food or even skip meals, which makes it difficult to get your recommended amount of choline.
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Food aversions: Some women experience food aversions during early pregnancy, making it difficult to eat enough choline.
Best Sources of Choline: Diet vs. Supplements
While there are plenty of foods that contain choline, it can be difficult to get enough for both you and your growing baby from diet alone. Chlorine supplements can help you close the gap to meet the recommended dietary allowance (RDA). Before taking any supplements, ensure you consult with your healthcare provider.
Many Omega-3 supplements contain some choline, but it may not be enough to meet the RDA of 550 milligrams during pregnancy and breastfeeding. To meet your RDA, you can add another choline supplement to your daily routine. Choline bitartrate is a popular choice because it has a good absorption rate. Other popular choices include alpha-GPC and CDP-choline.
FAQs About Choline and Pregnancy
Should You Take a Choline Supplement?
Yes, you should take a choline supplement to ensure you get enough throughout your pregnancy. Choline helps with fetal development, but many people can benefit from taking Choline even if they are not pregnant or TTC. Check out Needed's Choline and our dosing guidelines.
Which Trimester is Choline Most Mmportant?
Choline is important throughout your entire pregnancy, but it’s essential during the third trimester when the baby’s brain is growing rapidly.
Are Choline and DHA the same thing?
No, Choline and DHA are two different nutrients, but they both support brain health. Choline and DHA also work together, as Choline helps deliver DHA to the brain through the bloodstream.
Should I Take Choline While Trying to Conceive?
Yes, it can be helpful to take Choline while trying to conceive. The body uses more choline than normal during pregnancy, so taking supplements ahead of time can help you build up your stores and prevent a deficiency.
When Should I Start Taking Choline During Pregnancy?
It’s never too early to start taking Choline during pregnancy. You can even start taking Choline before conception as part of the family planning process.
Is too Much Choline Bad for a Fetus?
Taking more than the recommended daily amount of Choline is generally not harmful to a fetus. However, taking more than 3,500mg per day could cause gastrointestinal issues. This is an extreme amount of Choline that is far above what you would find in most supplements.
Does Choline improve egg quality?
There is some evidence that choline could support healthy ovarian follicular development, which could improve egg quality.
How much Choline should I take for Pregnancy?
The recommended daily amount of choline for pregnancy is 450mg during the first trimester and 550mg for the remainder of pregnancy and breastfeeding.
What does Choline do for Pregnancy?
Choline helps support the baby’s brain development and may prevent neural tube defects. It is essential for cell growth because it is present in all cell membranes. Additionally, it helps keep the mother healthy by supporting her cell growth.
Conclusion: Where to Go From Here
Whether you’re trying to conceive, are currently pregnant, or are recently postpartum and focused on breastfeeding, choline is an essential addition to your diet. You can up your choline intake by eating foods like eggs, salmon, broccoli, or soy and by adding a Choline-rich prenatal or Omega-3 vitamin or a separate Choline supplement to your daily routine. Needed offers a variety of supplements fortified with choline, with options for every stage of your fertility journey.
