Choline and Pregnancy
It is estimated that less than 10% of women meet the estimated choline requirements during pregnancy and most prenatal multivitamins do not include this nutrient. Choline is a micronutrient that is produced in the liver and is used to help support various processes in our bodies. When folate intake is low, choline can kick in to help prevent neural tube defects. It also supports placental function by aiding in building new blood vessels and the transport of nutrients. It helps to support fetal development by making specific fats needed to support the structure of our cells as well as aiding in rapid cell division and growth. It also helps to support the development of the nervous system by aiding in the formation of the myelin sheath around nerves. It helps to produce a specific neurotransmitter that can aid in neuro development that may play a role in the child’s processing speed, visuospatial memory, attention, self-regulation, and visual acuity. It can also help to modulate gene expression that regulates neonatal stress reactivity, fetal growth and brain development.
The current RDA for choline is 450 mg/day during pregnancy and 550 mg for breastfeeding women. However, there is some evidence that going up to 930 mg may be beneficial to support these benefits. Food sources of choline include:
- Beef Liver, 3 ounces (356 mg)
- Hard boiled egg (147 mg)
- Beef top round (117 mg)
- Roasted soybeans, ½ cup (107 mg)
- Wild Salmon, 4 ounces (135 mg)
- Kidney beans, ½ cup (45 mg)
- Quinoa, 1 cup (45 mg)
- Milk, 1%, 1 cup (43 mg)
- Brussel Sprouts, ½ cup (32 mg)
- Mushrooms, shiitake, ½ c cooked (27 mg)
- ¼ cup dried peanuts, ½ cup cauliflower, ½ cup peas (24 mg)
If you would like assistance in ensuring you are getting adequate nutrition for your growing baby, please don’t hesitate to reach out to us for a consultation.
Sources:
https://ods.od.nih.gov/factsheets/Choline-HealthProfessional/