The Importance of Choline During Pregnancy for Your Baby’s Brain Development
When it comes to pregnancy nutrition, you’ve probably heard a lot about folate, iron, and DHA—but have you heard about choline? If not, you’re not alone. Choline is one of the most critical nutrients for your baby’s brain development, and yet it’s often missing from both prenatal supplements and the standard prenatal conversation. It’s also just as important as folate for reducing the risk of neural tube defects.
In this article, you’ll learn:
What the latest research says about choline during pregnancy
The difference between the RDA and optimal choline intake
The best food sources of choline (especially for pregnancy)
Whether you should avoid eggs while pregnant
The prenatal vitamin I prefer (it’s high in choline!)
The Research: Choline’s Lasting Impact on Cognitive Function
Recent studies from Cornell University have shown that when pregnant women consumed double the recommended daily intake of choline, their children had significantly better cognitive outcomes compared to those whose mothers consumed the standard RDA.
Improved cognitive outcomes during infancy
In the same randomized controlled feeding trial, infants whose mothers consumed about 930 mg/day of choline during the third trimester (vs. ~480 mg/day) demonstrated significantly faster information processing speed at 4, 7, 10, and 13 months of age. Reaction times in the higher choline group were consistently faster, which is meaningful because infant processing speed is a known predictor of later cognitive ability. Cornell, Pubmed
Sustained attention in childhood
When these children were re‑evaluated at 7 years old (n=20), those whose mothers consumed the higher choline dose showed clear advantages in sustained attention, particularly on brief, low-contrast visual signals. They avoided the performance decline seen in the lower-dose group—indicating more consistent focus over time. Pubmed
What’s particularly remarkable is that these cognitive benefits were seen regardless of what the child ate during infancy and early childhood. In other words, a mother’s choline intake during pregnancy had a lasting, foundational impact on her child’s brain—independent of later diet.
Takeaway
Higher choline intake during pregnancy—nearly double the current recommended amount—has been shown to significantly improve a child’s cognitive development, including faster processing speed in infancy and stronger sustained attention in early childhood. These benefits appear to last well beyond birth, regardless of the child’s diet later in life.
How Much Choline?
The current RDA for choline in pregnancy is 450 mg per day, but the studies showing the most dramatic cognitive improvements used 930 mg per day—more than double the RDA.
Unfortunately, the average prenatal vitamin contains little to no choline, and most women fall short of even the baseline RDA. That’s why getting choline from food, in addition to a high quality prenatal, is so important.
What Foods Contain Choline?
When it comes to choline-rich foods, egg yolks are the winner. One large egg yolk contains about 125–150 mg of choline, making it the single most concentrated and easily accessible source in the diet. Just two eggs per day can provide nearly 300 mg.
The only other food that contains significant amounts of choline is beef liver, with 350mg per 3 ounces. Liver must be limited during pregnancy however, so you can not meet your choline needs by eating liver without consuming unsafe amounts.
Food Sources of Choline
Egg yolks – ~147 mg per yolk
Beef liver – ~350 mg per 3 oz (beef liver must be limited during pregnancy)
Grass-fed beef – ~78 mg per 3 oz
Chicken thigh – ~73 mg per 3 oz
Salmon – ~56 mg per 3 oz
Worried about salmonella?
Many women avoid eggs during pregnancy due to the widespread fear of salmonella, often believing that it’s safer to eliminate them entirely. Unfortunately, this common misconception has contributed to the fact that the vast majority of pregnant women—over 90%—fall short of meeting even the basic recommended intake for choline.
What you should know: Research suggests the odds of an egg containing Salmonella bacteria are between 1 in 12,000 and 1 in 30,000, and that the odds are 7-fold lower in eggs from organic or pasture raised chickens. You’re actually more likely to get food poisoning from raw fruits and vegetables than you are from eggs.
When deciding which foods to avoid during pregnancy, I recommend considering the odds of getting sick and the benefits of the nutrients in that food. In the case of eggs, the likeliness of getting salmonella from an organic pastured raised egg is very low, and it’s very difficult to meet your choline needs without consuming them. On the other hand, raw shellfish is responsible for a high number of food-borne illnesses, so they’re not work the risk, despite how nutritionally dense they are.
As a preconception and prenatal nutritionist, I personally would eat organic, pasture raised eggs during pregnancy, without hesitation.
What about Supplementing with Choline?
Supplementing with choline can be helpful in reaching optimal levels of choline, but keep in mind that supplements should be supplemental to diet. I do not recommend relying on choline supplementation entirely, particularly because nutrients work synergistically and contain other nutrients the body needs during pregnancy. For example, eggs are a great source of DHA and protein, in addition to choline, three essential nutrients during preconception and pregnancy.
As far as prenatal multivitamins, my preferred brand is NEEDED. It contains 400mg of choline, far more than most prenatal multivitamins on the market. Again, I recommend additional choline from dietary sources, but NEEDED’S prenatal gives women a great foundation of 400mg per day.
The Takeaway
Choline is one of the most important—and underrated—brain-building nutrients during pregnancy. Just like folate and DHA, it plays a foundational role in your baby’s brain development, and it deserves just as much attention.
Supporting your body with enough choline isn’t just about avoiding deficiency—it's about laying the groundwork for your baby’s memory, learning, and cognitive health for years to come.
This Is Just One Example…
Choline is just one nutrient—yet look at the long-term impact it can have.
Now imagine what’s possible when your whole nutritional foundation is supported—before and during pregnancy.
This is the power of intentional, functional preconception and prenatal nutrition. It’s not about perfection, it’s about supporting your body in ways that truly matter.
When we address nutrient stores before conception, and continue nourishing you deeply through pregnancy, we’re not only supporting your fertility and energy—we’re shaping the future health of your baby.
As a nutritionist specializing in preconception and prenatal nutrition, this is exactly what I do.
If you're planning to conceive in the next 6 to 18 months, or you're currently pregnant and want to feel more supported and informed in your journey, I'd love to support you.
In our work together, we can:
Build a solid nutritional foundation for your body’s changing needs
Identify and address common gaps that many prenatal supplements miss
Support key systems like metabolism, blood sugar, and digestion
Make practical, sustainable shifts that have a meaningful impact on your health and baby’s development
Ready to feel supported and nourished at every step?
Book a free 15 minutes consultation and see if we’re a good fit.
Disclaimer: This information is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. It is not a substitute for personalized medical advice, diagnosis, or treatment. Always consult with your healthcare provider before making changes to your diet, supplement routine, or health practices—especially during pregnancy.
