Choline and Pregnancy: What the Science Says About Benefits, Dosage, and Best Sources

Benefit to mom

During pregnancy, a large amount of choline is shifted to the placenta and growing infant. This can lower the amount of choline in the mother’s system. Without enough choline, people who are pregnant may be at risk for muscle and liver damage.

Choline is also important for keeping the placenta healthy. If the placenta isn’t healthy, there’s a higher risk for high blood pressure (preeclampsia) during pregnancy. By getting enough choline during pregnancy, you can lower your risk for these complications.

Benefit to baby

Choline intake during pregnancy has an effect on several different systems as the baby develops. Not only does choline itself have an effect, but it’s also used to make acetylcholine (ACh) in the body. ACh plays an important role in brain development.

Taking choline supplements during pregnancy has been associated with the following in the growing baby:

• Attention

• Vision sharpness

• Memory

• Brain development

• Lowered risk of chronic disease

Choline and memory

Choline plays an important role in the development of an area of the brain called the hippocampus. This part of the brain has a role in learning, memory, and attention.

Some research has found that there’s a positive link between the mother’s blood levels of choline and intelligence test scores of children. The higher the level of choline, the better the child did on testing performed by researchers. A second study found similar results. Children who were 7 years old had better scores on visual memory tests if their mother had higher levels of choline during pregnancy.

Choline and birth defects

Making sure you take in enough choline may prevent some common birth defects, including neural tube defects (NTD), which involve the brain and spinal cord. Spina bifida is the most common example. Choline is needed in order for the neural tube to properly close as the baby develops. And some research has found a link between low blood levels of choline and NTDs.

But other research suggests there’s not a strong link between blood levels of choline and NTDs. So more research is needed in this area.

Choline and attention

Research suggests a possible link between choline levels during pregnancy and the development of attention-deficit hyperactivity disorder (ADHD) later in the life of the child. Adding a choline supplement during pregnancy may lower the risk of attention-related disorders, although more research is needed.

Choline and autism

You may have heard that choline can be helpful in preventing autism. There are a few studies that show that giving choline (along with donepezil) to people with autism may improve their symptoms.

Studies in animals suggest that high doses of choline during pregnancy may reduce or even prevent certain symptoms of autism. But animals aren’t the same as humans, so more human research is needed before a definite link can be made.

Foods high in choline

Foods that are high in choline include meats, eggs, and milk. If you’re a vegetarian or vegan, you may be at a higher risk of low levels of choline. In this case, choose plant-based foods that are high in choline, like soy or peanuts.

A few examples of the typical amount of choline in milligrams per serving size is:

• 3 oz lean ground beef = 112 mg choline

• 1 whole fried egg = 146 mg choline

• 1 cup cooked pork shoulder = 108 mg choline

• 1 cup lima beans = 75 mg choline

• 1 cup soybeans = 39 mg choline

• ¼ cup peanuts = 24 mg choline

Supplements 

Prenatal vitamins don’t always contain choline. And if they do, it’s usually not enough. It may also be hard for you to plan your diet to be sure you get enough choline every day. So a choline supplement (in addition to your prenatal vitamin) may be your best bet.

Choline supplements come in several different forms. The most common are choline bitartrate, phosphatidylcholine, and lecithin. Each type provides a different amount of actual choline, as seen in the table below. The supplement you choose can affect how much you need to take. We’ll cover how to choose the right supplement later on.

How to choose an OTC choline supplement

It’s important to read the supplement label carefully to determine how much choline is inside. Especially since choline can be found in different forms. Look for the amount listed as “mg of choline” to figure out how much you need to meet your daily goal. And don’t be afraid to ask your pharmacist or healthcare professional for help — these labels can be tricky.

Like other OTC products, choline supplements aren’t regulated by the FDA. To help ensure quality and supplement safety, look for products that are verified by the U.S Pharmacopeia (USP). This will appear as a seal or statement on the label. It means the supplement meets quality and safety standards. You can also search for a USP-verified product directly from their website.

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