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Choline: The forgotten nutrient for moms in every season By: Ana Hansen Marx

by Brianne Taggart

Choline: The forgotten nutrient for moms in every season

Hey mama. Let’s talk about nutrition.

We hear about folate.

We hear about iron.

But there’s another nutrient that plays an important role in pregnancy and breastfeeding that’s hardly mentioned.

It’s called choline.

If you’re juggling feedings, naps, and the endless ‘what should I eat today?!’ question, don’t worry. We’re going to explore choline in a way that feels helpful — not overwhelming.


First – What is choline?

Choline is a vitamin that plays an important part in the neural tube development of an infant. In addition, choline helps form the memory center of the brain, support healthy brain cell structure, and impact lifelong cognitive development.

In simple terms? Choline is essential for your baby’s brain development.

Here’s what's interesting: your choline needs during pregnancy go up–and they go even higher during breastfeeding.


Why it matters during pregnancy

Research has shown that during pregnancy, the choline provided to the fetus helps support their cognitive development, which supports your baby’s future attention, memory, and learning later in life.

Pretty cool, huh?


Choline is even more important during breastfeeding.

Postpartum, breastfeeding moms actually need more choline than during pregnancy.

Why?

Choline is transferred into breast milk to support your baby’s rapid brain development.

That means that your body prioritizes your baby – even if your own intake is low.

That is beautiful… and it’s also important to understand so we can see why it’s so important to make sure you’re getting enough.


Signs that you might not be getting enough.

Having too low of choline isn’t as obvious as other deficiencies might be. Some symptoms might include:

  • Fatigue

  • Brain fog

  • Poor concentration

  • Liver stress


And if you’re in the postpartum season and reading this – when you’re already exhausted – it’s easy to assume that “it’s just motherhood.”

Sometimes it is. And that’s real.

But sometimes, nutrition plays a role, too.



Best sources of choline

  • Eggs

  • Beef

  • Chicken

  • Salmon

  • Liver

  • Dairy

  • Soybeans and tofu


Adding just one choline-rich food per day can make a difference.



The big picture: Small shifts = Big impact

The early months of your baby’s life are a period of incredible growth. In their brain, connections are forming, developing memories and laying foundations.

And you fuel that.

Not perfectly. Not flawlessly. But meaningfully.

You don’t need to start all over tomorrow.

You can simple:

  • Add one high-choline food today

  • Build from there

  • Stay curious instead of overwhelmed.


Nourishment should feel supportive–not stressful.

You are doing so much. Let’s make sure you’re supported,  too.



Want to go deeper?

Check out our previous nutrition posts to dig a little deeper:



Resources: 

Konek SH, Becker PJ, eds. Samour & King’s Pediatric Nutrition in Clinical Care. 3rd ed. Jones & Bartlett Learning; 2021:94.

Derbyshire EJ. Choline in pregnancy and lactation: Essential knowledge for clinical practice. Nutrients. 2025;17(9):1558. doi:10.3390/nu17091558 

Heras-Sola J, Gallo-Vallejo JL. Importance of choline during pregnancy and lactation: A systematic review. Semergen. 2024;50(1):102089. doi:10.1016/j.semerg.2023.102089 

 

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