
Choline in Pregnancy – How to Give Birth to a Genius
Pregnancy is a time when many women strive to make the best choices for their developing babies. This often means avoiding raw eggs due to the risk of listeria. Many women remove them entirely, particularly during the first trimester when food aversions often occur. However, it’s important to recognize that eggs are one of the most significant sources of a key nutrient vital for your baby’s brain development: choline.
Choline is often underestimated, yet a deficiency in this nutrient can lead to serious issues. Understanding the role of choline during pregnancy is essential for both maternal and fetal health.
Why Is Choline So Important During Pregnancy?

Choline plays a crucial role in preventing birth defects, much like folic acid, but its benefits extend even further. It is a key building block for your baby’s brain, contributing to the development of new brain cells and neurotransmitters. A lack of adequate choline can lead to serious consequences for a developing baby.
Alcohol, Choline Deficiency, and Birth Defects
Alcohol consumption during pregnancy is particularly dangerous because it depletes the body’s choline reserves. A lack of choline in the first trimester can increase the risk of neural tube defects, such as spina bifida.
The March of Dimes conducted a study. They found that women with the lowest intake of choline were four times more likely to have a baby with neural tube defects. To help reduce complications, the organization recommends that women consume 425 milligrams of choline daily before conception.
Choline deficiency can lead to effects similar to those caused by a lack of folic acid. Both nutrients play important roles in detoxification within the body. Insufficient choline early in pregnancy increases the risk of spina bifida. This highlights the critical importance of choline for your baby’s development.
In 2017, the American Medical Association (AMA) unanimously called for higher levels of choline in prenatal supplements. Dr. Carl Bell, a psychiatrist and public health expert, has argued that following the AMA’s recommendation could lower the risk of preterm births, low birth weight, and ADHD. It could also reduce the likelihood of speech, language, and intellectual disabilities linked to choline deficiency.
90% of Pregnant Women Are Deficient in Choline – Here’s How to Replenish It Naturally
Eggs are one of the best sources of choline—one egg provides 150 mg. The Institute of Medicine (IOM)recommends a minimum daily intake of 450 mg of choline during pregnancy and 550 mg during breastfeeding. This means you’d need to eat at least three eggs daily to meet the minimum requirement.
However, over 90% of pregnant women fail to meet these recommendations. Today’s diet is rich in processed foods. As a result, choline is often lacking. This deficiency can have long-term consequences for a child’s cognitive development.
Dr. Taylor Wallace from George Mason University has highlighted the widespread choline deficiency in pregnancy. According to him, only those who consume at least two eggs daily come close to meeting their choline needs. This poses a significant public health risk given choline’s essential role in cognitive development.
Vegetarians and Vegans – What If You Don’t Eat Eggs?

Meeting choline needs can be challenging for those following a plant-based diet. While vegetarian sources of choline are beneficial, they typically provide much lower amounts compared to animal products. For example, half a cup of broccoli offers only 30 mg of choline, which is relatively minimal.
A great alternative is sunflower lecithin, which has a high choline content. I personally use it to make homemade almond milk. The recipe is coming next week. It prevents the milk from separating when added to coffee. Just one tablespoon of lecithin holds an impressive 2,300 mg of choline, making it a significant source!
In such cases, supplements can also be an effective solution. According to AMA guidelines, supplementing with choline is important to meet daily requirements.
Do Prenatal Supplements Provide Enough Choline?
Most prenatal supplements on the market contain only small amounts of choline, typically ranging from 10 to 55 mg. This is well below the recommended daily intake of 450 mg. It is essential to check if your supplement includes this important nutrient. If it does not, consider taking a separate choline supplement to support your diet.
Unfortunately, many supplement manufacturers overlook the significance of choline during pregnancy. Therefore, we need to take matters into our own hands by carefully analyzing the ingredients in our prenatal vitamins.
New Research: Higher Choline Intake Brings Additional Benefits

Recent research indicates that higher choline intake during pregnancy significantly benefits the health of both the mother and the baby. For instance, a study from 2012 found a correlation. It showed that maternal choline levels in the second trimester relate to cognitive outcomes in children at 18 months old.
Furthermore, the advantages of choline intake persist beyond infancy. Researchers at Harvard discovered that higher choline consumption in early pregnancy enhances visual memory in 7-year-old children.
A particularly noteworthy study published in 2018 revealed crucial results. Women who consumed 930 mg of choline daily had babies with better brain development outcomes. These outcomes were compared to those who consumed only 450 mg. Clearly, investing in this essential nutrient is worthwhile.
Conclusion: Choline – A Nutrient You Can’t Overlook
Choline is an essential nutrient that plays a vital role in your baby’s brain development. Whether you eat eggs or follow a plant-based diet, it’s important to ensure you’re getting enough choline. Your baby will benefit from the extra support during these crucial developmental stages.
If you have any doubts about your diet, consider consulting your doctor or a nutritionist. Also, remember to follow my Facebook page or X to stay updated on new posts!
Source:
Choline: Exploring the Growing Science on Its Benefits for Moms and Babies – PMC
Choline Intake During Pregnancy and Child Cognition at Age 7 Years – PMC
Lilly Nichols „Real Foods for pregnancy”
Rebeka Fett „Brain Health from birth

