fertility pregnancy

The Essential Role of Choline in Preconception and Pregnancy

If you're trying to conceive or in the early stages of pregnancy, you've likely heard about the importance of vitamins like folate, iron, and calcium. But there’s one nutrient that's just as essential and often overlooked—choline. This article will answer some of the most commonly asked questions about choline, and look at some research findings supporting why it’s a good one to include in your prenatal routine.

So what is Choline?

Choline is a nutrient similar to B vitamins. It supports various bodily functions, from liver health to brain development. While the body produces a small amount of choline naturally, most people need to obtain additional choline through their diet or supplements, especially during pregnancy when the demand for choline increases significantly.


Why is Choline Important for Women Trying to Conceive and in Early Pregnancy?

Benefits of Choline for Fertility

Choline is essential even before pregnancy. Research has shown it plays a role in cell membrane function and DNA synthesis, which are critical for reproductive health. For women trying to conceive, choline can help prepare the body for pregnancy by supporting proper cell division and hormone balance. Studies have also shown that adequate choline intake may improve egg quality and support early embryo development, making it a vital nutrient for women in their fertility journey​.


Benefits of Choline During Pregnancy

During pregnancy, choline takes on a new level of importance. Research has shown it plays a crucial role in fetal brain development, and can significantly reduce the risk of neural tube defects, much like Folic Acid. Choline also supports placental health and helps form neurotransmitters essential for the development of your baby’s brain and nervous system. Research has shown that adequate choline intake during pregnancy can lead to improved cognitive outcomes for babies, including better memory and learning abilities later in life​.

Additionally, research indicates that choline helps to mitigate the effects of prenatal stress on the baby, which can lower the risk of future mood disorders. Pregnant women who don’t get enough choline may face a higher risk of complications such as preeclampsia, underscoring the need for this nutrient throughout pregnancy​.

How Much Choline Do I Need During Pregnancy and Breastfeeding?

The Australian Government's Nutrient Reference Values recommend a choline intake of 440 mg per day for pregnant women and 550 mg per day during breastfeeding to support the increased demand. These amounts ensure that both mother and baby receive adequate nutrition to support brain development, cellular growth, and liver health​.

Foods Rich in Choline

Choline is found naturally in a variety of foods, but it can be challenging to obtain adequate amounts through diet alone, particularly if you follow a plant-based or restricted diet. Here are some of the best dietary sources of choline:
  • Egg yolks: About 147 mg per large egg
  • Beef liver: Approximately 356 mg per 100 grams
  • Chicken breast: Around 72 mg per 100 grams
  • Salmon: Roughly 62 mg per 100 grams
  • Soybeans: Approximately 54 mg per 100 grams

For many women, it’s difficult to reach the recommended daily intake through diet alone, which is why a high-quality prenatal supplement can help fill the gap​.

The Latest Research on Choline in Pregnancy

Recent studies have continued to shed light on the importance of choline during pregnancy.
In a 2021 study, researchers found that higher choline intake was associated with improved memory function in children and a reduced risk of neural tube defects when taken alongside folate*​​.

Another key finding is that choline may help mitigate the effects of prenatal stress, reducing the risk of mood disorders in children later in life*. This supports choline as a particularly valuable nutrient for women trying to conceive and during early pregnancy, where proper mental and physical development is crucial.

Prenatals: Is Choline Being Overlooked?

When choosing a prenatal vitamin, it’s important to check the label for key nutrients—yet, surprisingly, many prenatal supplements on the Australian market do not include choline. Even among those that do, some contain choline in amounts far below the recommended daily intake for pregnant women. Research indicates that fewer than 10% of prenatal vitamins on the Australian market contain choline in therapeutic doses, which raises concerns about adequate fetal brain and neural development support. With this in mind, it’s essential to choose a prenatal that provides a sufficient amount of choline, ensuring that you and your baby receive comprehensive nutritional support from preconception through to pregnancy and breastfeeding.

Why Choline Should Be a Part of Your Prenatal Care

Choline is a powerhouse nutrient with significant benefits for both mum and baby:
  • Choline supports fetal brain and spinal development, reducing the risk of neural tube defects.
  • It aids in placental function and helps create neurotransmitters essential for fetal health.
  • The Australian Government recommends a daily intake of 440 mg during pregnancy and 550 mg during breastfeeding.
  • While it’s possible to get choline from foods like eggs, salmon, and beef, a prenatal supplement ensures you meet your daily needs conveniently.

All content and media on the Mother Natal website are created and published online for informational purposes only. It is not intended to substitute professional medical advice and should not be relied on as health or personal advice.

FAQs About Choline in Pregnancy

1. Which Trimester is Choline Most Important?
Research suggests Choline is crucial throughout pregnancy, but it is especially important during the first trimester. This is when the baby’s brain and spinal cord are forming, and choline helps to support this process by ensuring proper neural tube development. That said, choline continues to play a vital role in the second and third trimesters, supporting brain growth and placental health throughout the entire pregnancy. For breastfeeding mothers, choline remains essential as it aids in the healthy development of the baby’s brain and cognitive functions.
2. Can I Get Enough Choline from Food Alone?
While it is possible to get some choline from food sources like eggs, beef liver, and soybeans, many pregnant women find it challenging to reach the recommended daily intake through diet alone. This is particularly true for those following plant-based or restricted diets. A prenatal supplement is an effective way to ensure you’re meeting your choline needs without having to worry about daily food tracking.
3. Will a Lack of Choline Harm My Baby’s Development?
Research has found that Choline deficiency can increase the risk of neural tube defects and may impact the development of your baby’s brain, potentially leading to cognitive issues later in life. This is why it's so important to get enough choline during pregnancy. Fortunately, taking a high-quality prenatal vitamin with choline can help reduce these risks and support healthy fetal development.
4. Is Choline Important Even If I’m Just Trying to Conceive?
Absolutely. Choline has been found to play an important role in preparing your body for pregnancy by supporting egg quality and hormone balance. Additionally, choline helps build healthy cell membranes, which are essential for the rapid cell division that occurs during early pregnancy. So, starting a prenatal vitamin that includes choline can benefit you as you prepare for pregnancy.
5. Can Choline Help with Pregnancy Symptoms Like Nausea?
While choline itself may not directly alleviate nausea, the body’s overall nutrient balance can influence how you feel during pregnancy. Choline supports liver health, which can help your body metabolize nutrients and hormones more effectively. Some women report feeling better when they have a balanced intake of essential nutrients, including choline.
6. How Do I Know if I’m Getting Enough Choline?
If you’re taking a prenatal supplement that includes the recommended dosage of choline, you’re likely meeting your daily needs. Keep in mind, you will also be getting choline from your diet.

References

Australian Government National Health and Medical Research Council. (2006). Nutrient Reference Values for Australia and New Zealand: Choline. Australian Government. Retrieved from https://www.nrv.gov.au

Zeisel, S. H., & da Costa, K. A. (2009). Choline: An essential nutrient for public health. Nutrition Reviews, 67(11), 615-623. Retreived from https://pubmed.ncbi.nlm.nih.gov/19906248/

Shaw, G. M., Carmichael, S. L., Yang, W., Selvin, S., Schaffer, D. M. (2004).
Periconceptional nutrient intakes and risks of neural tube defects. Epidemiology, 15(5), 469-476. Retreived from https://pmc.ncbi.nlm.nih.gov/articles/PMC2929981/

Jaiswal A, Dewani D, Reddy LS, Patel A. Choline Supplementation in Pregnancy: Current Evidence and Implications. Cureus. 2023 Nov 8;15(11):e48538. Retreived from https://pubmed.ncbi.nlm.nih.gov/38074049/

Staskova L, Marx W, Dawson SL, O'Hely M, Mansell T, Saffery R, Burgner D, Collier F, Novakovic B, Vuillermin P, Field CJ, Dewey D, Ponsonby AL; BIS Investigator Group. The distribution of dietary choline intake and serum choline levels in Australian women during pregnancy and associated early life factors. Eur J Nutr. 2023 Oct;62(7):2855-2872. Retreived from https://pubmed.ncbi.nlm.nih.gov/37378694/

Rima Obeid, Emma Derbyshire, Christiane Schön,
Association between Maternal Choline, Fetal Brain Development, and Child Neurocognition: Systematic Review and Meta-Analysis of Human Studies, Advances in Nutrition, Volume 13, Issue 6, 2022, Pages 2445-2457. ISSN 2161-8313.

Shaw GM, Finnell RH, Blom HJ, Carmichael SL, Vollset SE, Yang W, Ueland PM. Choline and risk of neural tube defects in a folate-fortified population. Epidemiology. 2009 Sep;20(5):714-9. Retrieved from https://pubmed.ncbi.nlm.nih.gov/19593156/

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