By now most moms know to stay away from certain foods and eat a generally healthy diet during pregnancy and while nursing. But there is one vital nutrient that many of us are unaware of - and aren't getting enough of. Here's what you need to know about choline - the nutrient that's essential during pregnancy, nursing, and beyond for baby's healthy development.

If you're expecting or trying to conceive, it's likely that you've heard about the importance of folate during pregnancy and even before pregnancy. You have probably also heard that omega-3s are important. If you're taking your daily prenatal vitamin and maybe even a DHA supplement, way to go, mama! You're probably getting most of the nutrients you need for building a healthy baby. But did you know that there is another important nutrient you need during pregnancy and lactation that isn't in most prenatal vitamins?
It’s called choline, and it’s a micronutrient that's very important during pregnancy and breastfeeding.
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What is Choline?
If you've never heard of choline, you aren't alone. It's estimated that 90-95% of pregnant women don't get the recommended 450 mg/day of choline during pregnancy. But why haven't you heard of it?
For one thing, there isn't a lot of research on choline. The Institute of Medicine only recognized choline as an essential nutrient in the late 1990s, and the first time choline was called out publicly as a nutrient Americans don't consume enough of was in the 2015 Dietary Guidelines for Americans. So it hasn't exactly been in the spotlight.
Secondly, our bodies can make some choline. But the amount that our bodies produce isn't enough to meet our needs, which are higher during pregnancy and lactation. That means we need to get the rest from food.
Why Is Choline Important?
Besides its role in converting food to energy (which you could probably use more of right now if you're carrying a little one), supporting your memory, and heart health, choline is especially important during pregnancy and lactation. Choline is passed from mom to baby during pregnancy, and can play a role in preventing neural tube defects. It's also key for baby's brain development during infancy and early childhood, so you still need it after baby arrives, especially if you're breastfeeding, to help baby’s brain develop normally.1
How Much Do I Need?
It's recommended that pregnant women get 450 mg/day of choline in their diets, and that breastfeeding women get 550 mg daily.2 You'll need to aim for a variety of choline-rich foods, and may still need a supplement to reach the goal.
How Much Choline Do Babies Need?
Mamas aren't the only ones who need choline. Little ones need it to, especially in the first 1000 days of life (until they reach roughly 2 years) when they are growing and developing the most rapidly. Because it is especially important for early brain development, we want to maximize choline in breastmilk and when starting solids.
- Infants from birth to 6 months need 125 mg/day of choline, which they should get from breastmilk or formula, which is why it's important that mom gets enough if she's breastfeeding.
- Infants 7-12 months need 150 mg/day (the age of starting solids!).
- Babies 1-3 years old need 200 mg/day.
Foods High In Choline
So, now the burning question: where do we get choline in our diets? Choline is found mostly in animal foods. Beef, eggs (especially in the yolk, so don't skip it!), chicken and fish are all good sources. Milk, yogurt and cottage cheese also contain choline.3
It is also found in some plant foods, like edamame, Brussels sprouts, mushrooms, and wheat germ. Try to incorporate these foods into your diet on a daily basis. You’ll need to aim for a variety of them to get the 450 mg you need daily in pregnancy and 550 mg you need if you’re breastfeeding. If you're using a baby led weaning approach, you can also incorporate these foods into your baby's diet right alongside yours!
Food | Choline (mg) |
---|---|
1 large egg | 147 |
Beef, top round, 3 oz | 117 |
Soybeans, ½ cup | 107 |
Chicken breast, 3 oz | 72 |
Beef, ground 3 oz | 72 |
Cod, 3 oz | 71 |
Potatoes, red, 1 large | 57 |
Kidney beans, ½ cup | 45 |
Quinoa, 1 cup cooked | 43 |
Yogurt, 1 cup | 38 |
Brussels sprouts, ½ cup cooked | 32 |
Do I Need a Choline Supplement?
Not a meat-eater, or despise vegetables? A choline supplement might be a good idea. I don't recommend one for women all the time, but during pregnancy and lactation, I think it's a good idea, even if you do eat eggs and meat.
Baby Led Weaning Friendly Recipes To Increase Choline
- Mushroom Spinach Egg Bake
- Baby Led Weaning Quinoa and Beef Meatballs
- Baby Cottage Cheese Egg Bites
- Baby Friendly Chickpea and Egg Salad
- Baby Salmon Quinoa Patties with Dill Yogurt Sauce (Pictured)
- Simple Tuna Salad for Baby Led Weaning
- Baby Cottage Cheese Oat Pancakes
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