Folate usually gets all the attention in pregnancy nutrition, but there is another nutrient that is just as important and often overlooked. Choline plays a major role in pregnancy, birth and postpartum recovery, yet most women are not getting enough of it.

Choline is essential for your baby’s brain and nervous system development. It supports healthy neural tube formation, assists methylation, and contributes to placental function. Research shows that good choline intake is linked to improved learning and memory outcomes for children. For mothers, it supports hormone balance, liver health and tissue repair, which makes it valuable throughout pregnancy and especially in the early postpartum period.

More than 90 per cent of women are not meeting their daily choline needs, even when taking a prenatal vitamin. Many prenatals contain very low levels of choline or none at all. During pregnancy, most women need around 350 to 450 milligrams per day. During breastfeeding, this increases to about 550 milligrams per day. Breastmilk naturally contains choline to support your baby’s developing brain, which means your own stores are used heavily and can drop quickly if intake is low.

Eggs, salmon, beef, chicken and vegetables like broccoli and Brussels sprouts provide choline, but diet alone is not always enough, especially for women who avoid eggs or follow a mostly plant-based diet. In these cases, choosing a prenatal with a meaningful amount of choline or adding a separate choline supplement can make a significant difference.

Choline may not be as well known as folate, but its impact on maternal health and infant development is profound. Whether you are trying to conceive, pregnant or recovering after birth, meeting your choline needs is one of the most supportive choices you can make. If you would like personalised guidance on your intake or your prenatal formula, I am here to help.

By Bella Roberton, Naturopath (BHSc)