Choline During Pregnancy & Postpartum (with 3 easy high choline recipes)
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 along with 3 simple recipes that are high in choline.
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.
3 recipes that are high in choline
1. Savory Egg & Spinach Breakfast Bowl
Ingredients & Nutrition:
2 large eggs → 280 mg choline, 12 g protein (total)
1 cup fresh spinach → 8 mg choline, 1 g protein (total)
1/2 avocado → 10 mg choline, 1 g protein
Olive oil
Salt & Pepper to taste
Instructions:
Heat olive oil in a small skillet over medium heat.
Add spinach and sauté until wilted, about 1–2 minutes.
Crack eggs over the spinach and scramble or fry to your liking.
Plate eggs and spinach, top with avocado slices, salt, and pepper.
Optional boost: Sprinkle with organic parmesan cheese (or cheese of choice). I love to pair this breakfast with Applegate Organic Breakfast Sausage for extra protein (3 links = 9g protein) and a glass of fresh or cold pressed orange juice for Vitamin C and Folate.
Totals per serving:
Choline: 298 mg
Protein: 14 g
2. Salmon & Broccoli Sheet Pan Dinner
Ingredients & Nutrition:
1 salmon fillet (6 oz / 170 g) → 250 mg choline, 34 g protein (total)
1 cup broccoli (91 g) → 63 mg choline, 2.5 g protein (total)
1 tbsp olive oil
1 tbsp Lemon juice
Salt & Pepper & Garlic Powder to taste
Instructions:
Preheat oven to 400°F (200°C).
Place salmon and broccoli on a baking sheet. Drizzle with olive oil, lemon juice, and seasonings.
Roast for 12–15 minutes, until salmon is cooked through and broccoli is tender.
Serve with rice (I make a home made bone broth rice for extra protein and nutrients)
Totals per serving (1 fillet + 1 cup broccoli):
Choline: 313 mg
Protein: 36.5 g
Notes: Salmon is extremely high in bioavailable choline, plus it provides omega-3s, which are great for pregnancy and postpartum. Broccoli also contributes folate and fiber.
3. Creamy Chicken shawarma & Spinach Skillet
Ingredients:
3 chicken breasts (6 oz each) → ~70 mg choline per breast, 52 g protein total
2 cups fresh spinach → 16 mg choline, 2 g protein
1/2 cup Greek yogurt (plain, full fat) → 9 mg choline, 10 g protein
4 cloves garlic, minced
1 tbsp olive oil
Seasonings: 2 teaspoons cumin, 1 teaspoon salt, 2 teaspoons black pepper, 2 teaspoons smoked paprika, 1/2 teaspoon turmeric, 1/2 teaspoon cinnamon
Optional: 1 soft-boiled egg per serving on top → 62 mg choline, 6 g protein
Instructions:
Heat olive oil in a skillet over medium heat.
Season chicken breasts with seasoning blend. Sear each side 5–6 minutes until golden brown and cooked through. Remove from skillet.
In the same skillet, sauté garlic for 30 seconds, then add spinach and cook until wilted.
Reduce heat, stir in Greek yogurt, and mix until creamy. Return chicken to the skillet, coating it in the creamy spinach sauce.
Serve with rice (I make a home made bone broth rice for extra protein and nutrients)
Optional: Top each serving with a soft-boiled egg for extra choline and richness.
Nutrition per serving (without egg):
Choline: ~82 mg
Protein: ~32 g
Nutrition per serving (with egg):
Choline: ~144 mg
Protein: ~38 g
Notes: This dish is creamy, incredibly flavorful, and comforting without being heavy. The optional egg adds a richness that also boosts choline for brain and liver support postpartum.
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.
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