Why Choline is a Vital Nutrient in your Fertility & Pregnancy Diet

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Choline is a vital nutrient that should be a cornerstone of the preconception and pregnancy diet. Its significance lies in its potential to prevent neural tube defects, enhance cognitive development in the baby, and support the overall health of both the mother and the developing child.

As such, it is essential for women who are trying to get pregnant or are already pregnant to understand the importance of choline and ensure adequate intake as part of their daily nutrition.

The Importance of Choline During Pregnancy

Choline plays a critical role in supporting the growth and development of the baby and helping to prevent birth defects, making it an essential nutrient for expectant mothers. Research has shown that choline is particularly important during the third trimester and breastfeeding, as it influences the rapid growth and development of the baby.

It also contributes to the development of the baby's brain and spinal cord, making it a key nutrient for ensuring healthy neural tube development and reducing the risk of neural tube defects.

Food Sources of Choline

Pregnant women need approximately 450 milligrams of choline per day to support their own health and that of their developing baby. Our liver is able to make small amounts of choline via the liver, however in order to reach the recommended intake we must obtain this crucial nutrient from food and supplements.

Choline can be found in a variety of foods, including:

Eggs: A single large egg contains about 147 milligrams of choline, making it an excellent natural source of this essential nutrient.

Beef and Chicken: Lean cuts of beef and chicken are also good sources of choline, providing approximately 70 to 85 milligrams per 3-ounce serving.

Broccoli: This green vegetable is a great plant-based source of choline, offering around 63 milligrams per cooked cup.


Who Might Be at Risk

Certain groups, such as those with specific genetic variations or those who consume a low-choline diet (i.e. vegans or vegetarians), may be at a higher risk of choline deficiency during pregnancy.

It's important for these individuals to be aware of their potential risk and to take steps to ensure they are meeting their choline needs through diet or supplementation.

Choline should be a focal point in the preconception and pregnancy diet due to its profound impact on foetal development and maternal well-being. By understanding the importance of choline, identifying food sources rich in this nutrient, and being aware of potential risk factors for deficiency, women can take proactive steps to support a healthy pregnancy and the optimal development of their child.

Further reading

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