Choline: Does It Live Up to the Hype?

ByHemali Ramchandani
Updated: 27 Jun 2025, 11:00 am

Choline is often called the “forgotten nutrient,” yet it plays a crucial role in foetal brain development, neural tube closure, and even placental function. While folate has long been in the spotlight, emerging research suggests that choline may be just as essential, if not more so, for pregnancy health. But with limited awareness, varied dietary sources, and no firm inclusion in most prenatal supplements, many expectant parents are left wondering: is choline worth prioritising, or is the hype overblown?

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Pregnancy often sharpens your nutritional awareness. You’re told what to eat, what to avoid, and which vitamins are vital. Folate, iron, and calcium, etc., these become household terms. But choline? Most people have never even heard of it. And yet, this quiet nutrient is gaining recognition as a critical building block in pregnancy, especially for your baby’s developing brain and spinal cord.

In this article:


Unlike some nutrients that the body can store or produce in sufficient amounts, choline is only partially synthesised in the liver. The rest must come from your diet. Unfortunately, most people, including pregnant women, don’t get enough, and that’s especially concerning in a country like India, where vegetarian and low-egg diets are common.

So what exactly is choline? And does it really deserve the sudden attention?


What Is Choline and Why Does It Matter in Pregnancy?

Choline is a water-soluble compound often grouped with the B-vitamin complex. It serves multiple roles in your body, and even more during pregnancy. Think of it as the quiet multitasker that:

  • Builds your baby’s brain and spinal cord: Choline contributes to the formation of the foetal neural tube and hippocampus (memory centre), much like folate.
  • Supports placental function: It helps regulate the transport of nutrients and waste across the placenta.
  • Reduces inflammation: Choline may help balance inflammatory responses in the body, especially useful during the immune-sensitive state of pregnancy.
  • Aids in DNA methylation: It plays a role in gene expression and long-term programming of foetal health.
In short, choline is not just another micronutrient. It directly influences your baby’s brain structure, memory potential, and even emotional regulation later in life.


What Happens if You Don’t Get Enough?

Many people unknowingly fall short of their daily choline needs. During pregnancy, the consequences of deficiency may be more serious than expected:

  • Increased risk of neural tube defects – While folate is widely known for preventing these, choline works in tandem with it, and deficiency can still cause problems even when folate levels are adequate.
  • Poor brain development and memory issues – Animal studies have shown that offspring of choline-deficient mothers display impaired memory and attention regulation.
  • Placental dysfunction or preeclampsia risk – Early studies link low choline levels to abnormal placental development and oxidative stress.
  • Fatty liver in mothers – Since choline is required to process fat in the liver, deficiency may increase the risk of liver-related disorders during or after pregnancy.
Even in healthy pregnancies, low choline may affect the child’s neurodevelopment in subtle but long-lasting ways.



Why Are Pregnant People Not Getting Enough?

Several factors contribute to widespread choline deficiency:

  • Lack of awareness: Most prenatal nutrition guides don’t highlight choline. Many gynaecologists also don’t routinely test or recommend it unless there’s a known risk.
  • It’s missing from many prenatal vitamins: Unlike folate or iron, choline is rarely included in standard prenatal supplements in India.
  • Dietary sources are limited: Choline is abundant in eggs, liver, and meat, but these are not commonly eaten in large amounts by many Indian women, especially vegetarians.
  • Increased demand during pregnancy: The recommended daily intake jumps from 425 mg to 450–550 mg per day in pregnancy and lactation.


Best Natural Sources of Choline

If you're pregnant or planning to conceive, here are some high-choline foods you can add to your diet:

  • Egg yolks: One of the richest sources, each yolk contains about 125 mg.
  • Soyabeans and tofu: Good vegetarian-friendly sources.
  • Whole milk and dairy: Especially full-fat varieties.
  • Cruciferous vegetables: Cauliflower and broccoli offer small amounts.
  • Legumes and pulses: Bengal gram (chana), lentils, and rajma contribute modestly.
  • Fish and chicken: Especially liver or organ meats, though not frequently eaten.
For vegetarians, meeting the daily requirement through diet alone can be difficult. Combining choline-rich plant foods with fortified products (like soya milk or cereals) can help close the gap.


Can Choline Be Supplemented? Is It Safe?

Yes, but with caveats. While choline supplements do exist, they’re not routinely prescribed in India. Forms like choline bitartrate, alpha-GPC, and CDP-choline are available abroad or in specialised formulations.

  • Clinical studies support supplementation of up to 900 mg per day during pregnancy, especially in the second and third trimesters, without adverse effects.
  • However, high doses (over 3.5 g/day) may cause fishy body odour, hypotension, or sweating. Always take under medical supervision.
If your prenatal doesn’t include choline, talk to your gynaecologist about whether supplementation is appropriate for you, especially if your diet is low in eggs, dairy, or meat.


How to Boost Choline Absorption and Use

To optimise choline’s benefits:

  • Pair choline-rich foods with vitamin B12 and folate; they work in synergy for neural tube protection.
  • Cook gently: Overcooking eggs or soya may reduce available choline.
  • Maintain good gut health: A balanced microbiome helps process nutrients like choline more efficiently.


What Ayurveda Says About Brain Nourishment

While Ayurveda doesn’t name choline directly, it speaks of “medhya rasayana,” herbs and foods that enhance brain development and memory. Ghee, milk, and certain herbal formulations (like Brahmi and Shankhpushpi, under supervision) are recommended to support foetal brain growth and ojas (vitality).

This aligns with the modern role of choline in foetal neurodevelopment and emotional resilience.


Emotional and Practical Support

If you're navigating dietary gaps or are overwhelmed by supplement choices:

  • Track your diet with a registered dietitian who understands both modern and cultural food patterns.
  • If you’re vegetarian or lactose-intolerant, ask about plant-based choline sources and whether supplementation is appropriate.
  • Don’t blame yourself for not knowing this earlier. Most prenatal advice still overlooks choline.
This isn’t about perfection. It’s about progress and protecting your baby’s brain with the best tools available.

Choline might not be the first nutrient you hear about during pregnancy, but it deserves a seat at the table. From your baby’s brain and spinal cord to your own liver and emotional health, its benefits are wide-ranging and deeply rooted in science. While the hype is recent, the evidence is real. Whether through eggs, soya, or carefully chosen supplements, giving choline the attention it deserves can give your baby a lifelong advantage.

FAQs on Choline in Pregnancy

  1. Is choline more important than folate?
    No, but it’s equally important. They work together to prevent neural tube defects and support brain development.
  2. Do all prenatal vitamins contain choline?
    No. Many Indian brands do not. Check your label and talk to your doctor.
  3. Can I get enough choline on a vegetarian diet?
    It’s possible but challenging. Soya, tofu, lentils, and dairy help, but supplementation may be needed.
  4. When should I start increasing choline intake?
    Ideally, before conception and throughout pregnancy, especially in the second and third trimesters when foetal brain growth accelerates.
Disclaimer: Medically approved by Dt. Divya Gopal, Consultant - Nutrition & Dietetics, Motherhood Hospitals, Banashankari, Bangalore