Choline

The new fertility superhero on the block?

You may have heard of folate, vitamin B12, omega 3, and others, but what about Choline? Choline is a vitamin-like nutrient that is relatively new to the field of research but is arguably just as important as other key fertility nutrients. ⁠It is naturally present in some foods and available as a dietary supplement. It plays many important roles in the body including gene expression and creating messengers for our nervous system, cell structure, lipid transport and metabolism, and early brain development. Choline can be produced in the liver, but most people need dietary or supplement sources to meet the requirements.⁠ It is mostly found in animal products such as meat, fish, poultry, and eggs but lower amounts can also be found in plant products.

Key roles for fertility

⁠Choline supports the role of folate and vitamin b12 in the metabolic cycle and is recognised as equally important in the prevention of neural tube defects (NTD).⁠It is important for the health of your placenta and the transfer of nutrients across the placenta. Higher maternal intakes of choline may reduce the risk of preeclampsia through changes in gene expression (Wallace et al., 2018)! One study showed that an intake of double the RDI (recommended daily intake) in the 3rd trimester improved infant cognition (Jiang et al., 2012)🤓⁠. It is also needed to produce acetylcholine, an important neurotransmitter for memory, mood, muscle control, and other brain and nervous system functions.⁠⁠

How much?

The RDI for pre-conception and pregnancy is 440mg/day, however many studies show benefits with intakes higher than this amount. The upper limit is 3500mg so doesn't hurt to have more!⁠

⁠Lactation increases the demand for choline because human milk is rich in choline.⁠ The RDI for lactation is 550mg/day.

Where from?

Animal products, such as meat, fish, poultry, and eggs are the main sources of choline. Some vegetables, beans, nuts, and seeds also provide choline. ⁠Prenatal supplements often contain small amounts of choline but it is important to work with a dietitian to ensure you are meeting your choline requirements. See below to quickly workout how much you might be getting on a daily basis (data from USDA).

1 egg - 147mg

85g beef liver - 356mg

85g chicken breast - 72mg

85g minced beef - 72mg

85g fish - 71mg

1 large potato - 57mg

1/2 cup kidney beans - 45mg

1 cup cooked quinoa - 43mg

1/2 cup broccoli - 31mg

1/2 cup mushrooms - 27mg

1/4 cup sunflower seeds - 19mg

1 cup cooked rice - 19mg

The best way to ensure you are meeting all your nutrition requirements prior to and during pregnancy is to book in for a 1:1 consult. We will run through your current supplements, dietary intake and analyse any blood test results to identify potential deficiences.