Nutrient Spotlight: Choline

Choline is an essential nutrient in pregnancy, and plays a significant role in foetal brain development. Choline is also equally as important as folate for preventing neural tube defects.

Choline has also been found to optimise placental function, reduce the risk of preeclampsia and improve infant cognitive development. It also enhances the transport of nutrients across the placenta, including DHA, another important pregnancy nutrient.

Food sources of choline include eggs (mainly found in the yolk), salmon & liver. Animal based foods contain the most concentrated sources of choline, specifically eggs, organ meats, fish roe, fatty fish, beef, lamb, poultry and dairy products. This can make it slightly more difficult to obtain adequate choline on a vegetarian or vegan diet.

Certain plant foods do contain choline (such as shiitake mushrooms, beans, legumes, nuts & seeds and cruciferous vegetables), however the quantity needed to meet choline requirements, particularly during pregnancy, makes it almost impossible to do so through diet alone.

Studies show that only 6-10% of pregnant women meet the recommended intake for choline. If you are not sure if you’re obtaining adequate choline through your diet, it is recommended to seek advice from a practitioner in regards to a suitable supplement to ensure adequate intake.