Choline During Pregnancy & Postpartum
Becoming pregnant, carrying, birthing, and feeding a baby are some of the most intense biological seasons a body can go through. Nutrient needs shift and one that often gets less attention than it deserves is choline in pregnancy and postpartum. This blog will walk through what choline does (why you need it), where you can get it naturally, how much is recommended, and when supplementing might be helpful. There is also a 20% off discount code below for our favorite choline supplement!
What is Choline & Why It’s Essential
Choline is an essential nutrient — your body makes a bit of it but not nearly enough to meet all the demands, especially during pregnancy and breastfeeding. This is why choline in pregnancy is considered just as important as folate for healthy development.
Here are some of the key roles choline plays during pregnancy & postpartum:
Neural Tube & Brain Development: Choline supports neural tube closure in the baby (this is very early in pregnancy). It’s also fundamental in forming cell membranes, especially in the brain, and helping with growth of brain structures.
Epigenetic & Methylation Functions: Choline acts as a methyl donor in DNA/histone methylation. This helps regulate gene expression, which can influence how a baby’s tissues develop (brain, placenta, etc.), and has long-term effects.
Placental Function & Fetal Growth: Proper choline levels help the placenta function well, supporting nutrient transfer, growth, and possibly reducing risk of complications like preeclampsia.
Liver Health: For the pregnant mama, choline helps with fat metabolism, preventing fatty liver buildup, and keeping liver function strong.
Postpartum / Lactation: Choline is passed in breast milk, so what the nursing mama eats (and her stores) affects the baby too. Also, following birth, nutrient demands remain elevated.
There’s also emerging evidence that choline intake affects attention, memory, and cognitive skills in children. Some studies show better outcomes in offspring when mothers had higher choline consumption.
Choline bRecommended Daily Intake
Knowing how much choline you need is critical, because the demands increase during pregnancy and even more while breastfeeding. The recommended Choline Intake is approximately 450 mg/day. Lactation / Postpartum (while breastfeeding) is approximately 550 mg/day. Some studies and experts note that many pregnant women do not meet these recommendations via diet alone.
How to Get Enough Choline from Food
Because choline food sources are widely available, it’s possible to meet much of your choline daily requirement through diet — though it takes intention. Below are top dietary sources, approximate amounts, and tips to include them:
Top Food Sources (with approximate choline amounts)
Egg yolks (1 large egg)~140-150 mg
Beef liver (3 oz cooked)~350-360 mg
Beef (lean cuts)~110-120 mg per portion
Pork~80-100 mg per portion
Chicken breast~60-70 mg
Fish / Salmonvariable, often ~70-80 mg depending on serving size
Dairy (milk, yogurt)moderate amounts
Cruciferous vegetables (broccoli, Brussels sprouts) smaller but useful amounts, especially when combined with higher-sources
Practical Meal Ideas
Breakfast: Omelet with 2-3 eggs + sautéed broccoli + cheese
Lunch: Grilled chicken salad, include beans or peas; add boiled egg
Snack: Yogurt + nuts; maybe hummus (chickpeas) or cottage cheese
Dinner: Beef liver pâté or sautéed liver with onions (for those who tolerate / enjoy organ meat) OR salmon + vegetables (grass-fed meats are also high in choline)
Postpartum / while breastfeeding: Keep with the breakfasts & snacks, perhaps lean towards more protein & dairy where possible; make sure meals are balanced so that milk production and choline content of breast milk are supported.
Why Diet Alone May Not Always Be Enough
Even with an intentional diet, there are reasons many pregnant / postpartum women may fall short:
Prenatal vitamins often do not include enough choline or any choline at all.
Dietary restrictions (vegetarian, vegan, food allergies, aversions) might reduce intake of high-choline foods (eggs, meat, liver).
Increased needs: pregnancy plus lactation raises demands.
Genetic differences: Some people have variations in how their bodies metabolize choline, which may increase their requirement.
Therefore, for many people, a supplement can be a helpful!
Supplementation: When & How
If you decide you need a supplement (or want to make sure your intake is meeting the higher needs), here are some guidelines:
Talk to your healthcare provider before beginning any supplement. Especially if you have liver conditions, kidney conditions, or other metabolic concerns.
Look for prenatal supplements that include a meaningful dose of choline.
Quality matters: ensure whatever supplement product is used is from a reputable company, ideally third-party tested.
Diet + supplement together add up — so account for what you're getting from food when calculating how much extra you may need (this will save you some $$ for sure!).
If You’re Considering a Choline Supplement
If you feel you’re not getting enough from your diet (or your prenatal vitamin doesn’t include choline), supplementing can help fill the gap.
Here’s our favorite option many people use:
Prenatal Choline Supplement from Needed – if you’d like to try this product, you can get 20% off by using code anointedbirths at their store:
Prenatal Choline from Needed (use code anointedbirths). Their prenatal supplements have Choline in them or you can purchase a separate Choline supplement.
Final Thoughts
Making sure your choline intake is sufficient isn’t just a “nice to have” — it can have lasting impact on your baby’s brain, your body’s health (including liver and placental function), and your recovery. With some intention around diet and smart use of supplements when needed, you can feel confident you’re supporting both you and your baby as best as possible.
Resources
Choline in Pregnancy Supports Baby’s Brain Development
Choline Benefits for Mom & Baby
Anything stated in this blog is not medical advice.
Stay Tuned…
for more tips, stories, and resources on how to have your best birth!
And in the meantime, if you are looking for in-person support in Orange County, LA County, San Diego County, and the Inland Empire, click the button below to schedule your FREE consultation for any of the following services:
Birth Classes
Birth & Postpartum Doula Services
Birth Photography & Videography
Placenta Encapsulation
Lactation Support
Private Birth Planning Sessions
Belly Binding
& More!
CLICK HERE TO SCHEDULE A FREE CONSULTATION
Check out our latest instagram posts!
