How much choline do you need during pregnancy?

The short answer: Per the National Institutes of Health (NIH), the Adequate Intake (AI) for choline is 450 mg per day during pregnancy and 550 mg per day while breastfeeding. About 9 in 10 women do not get enough choline to meet the daily AI, and many prenatal vitamins contain little or no choline. Aim to reach at least the AI every day through food plus a prenatal that includes choline, and add a choline supplement if you need to.

Some research has studied higher intakes, around 900–930 mg per day in late pregnancy, for child cognitive outcomes. That is above the AI and is best planned with your healthcare practitioner. The upper limit for adults is 3,500 mg per day.

What is choline?

Choline is a nutrient that performs many important functions in the body. It supports healthy brain and spinal cord development, maintains healthy cell membranes, helps transport fats throughout the body, and supports proper nervous system function.*

While your liver can produce small amounts of choline, it can't meet your daily needs. Many people get choline through their diet or supplements.

Two types of choline

Choline comes in two main forms in food and in the body: phosphatidylcholine and free choline.

Phosphatidylcholine is a natural substance found in every human cell and in some foods. It is a key source of choline and a vital component of lecithin, which supports healthy cell function. It plays important roles in brain health, liver function and fat metabolism.

Free choline is the form of choline present in most foods, including certain meats and fish, broccoli, shiitake mushrooms, almonds and various legumes. Your body converts free choline into other forms your cells use for key cellular processes, especially important during pregnancy.

Why choline matters in pregnancy

During pregnancy, choline supports your baby's brain and spinal cord development, including neural tube formation. One of choline's biggest benefits during pregnancy may be its role in supplying Omega-3 DHA and other lipids to the developing fetus.*

The research suggests choline helps move DHA from the liver into the bloodstream, making more available for your baby's developing brain and eyes. After birth, choline continues to reach your baby through breast milk, which is why the target rises to 550 mg while breastfeeding.

Official targets vs emerging research

So, how much choline should you take during pregnancy? Established sources recommend 450 milligrams of choline a day throughout pregnancy, and 550 milligrams a day while breastfeeding. However, some emerging research suggests a higher target for optimal support.

How much choline do you need during pregnancy and breastfeeding?

What the research on ~930 mg shows

In a 2018 controlled feeding study, women in their third trimester ate either 480 mg or 930 mg of choline per day. Infants in the higher-intake group showed faster information processing in their first year. A follow-up at age 7 reported better performance on a sustained-attention task in the children whose mothers had the higher intake.

Though that study was a small cohort, the results are promising–and it’s important to note that the research doesn’t change the established AI. If you’re considering a higher intake, consult your provider first.

How to hit the daily recommended 450–550 mg

Most people need food plus supplements to reach the target. A typical food-only day lands just under 450 mg, and a plant-based day lands well under it. Space your choline throughout the day, and stay hydrated.

Below are some foods with the highest amount of choline per serving:

• Beef liver, pan-fried – a 3 oz serving has 356mg
• Hard-boiled egg – 1 large egg has 147mg
• Beef top round – 3 oz has 117mg
• Roasted soybeans – ½ cup has 107mg
• Roasted chicken breast – 3oz has 72mg

For a full list, refer to the ODS FoodData Central table. Liver is the richest source, but it is also very high in vitamin A. Ask your practitioner what's right for you during pregnancy.

Check your prenatal's label

Many turn to prenatal supplements to help hit their daily choline target, but it’s not always a standard ingredient or in an adequate amount. The NIH notes that prenatal supplements typically contain little to no choline. Look for choline in mg on the Supplement Facts panel and add it to your food total. If the label doesn’t list choline, assume your prenatal doesn’t have it.

How Needed products add up

Needed’s range of prenatal supplements prioritizes choline as a critical ingredient; below are the amounts per daily serving:

A few example combinations to help you hit your daily target:

• Prenatal Multi Pro + Omega-3+: Provides 500 mg from supplements, hitting the pregnancy AI before taking diet into account.
• Prenatal Multi or Prenatal Multi Powder + Omega-3+: Provides 300 mg from supplements. Add Choline+ (500 mg) to reach 800 mg, or rely on a choline-rich diet to cover the rest.
• Prenatal Multi Pro + Omega-3+ + Choline+: Provides 1,000 mg from supplements. That is above the AI and within the range studied in the Cornell research, so discuss it with your practitioner.

When to start taking choline

Most women don’t get enough choline, so start taking it as early as you can–ideally when you’re trying to conceive, or as soon as you know you're pregnant. Choline is a critical nutrient in every trimester, but pay close attention to your intake in the third trimester, as your baby’s brain develops rapidly.

Can you take too much choline?

Yes, but the upper limit is hard to reach. The tolerable upper intake level is 3,500 mg a day for adults and 3,000 mg a day for ages 14–18. Even with a supplement and a choline-rich diet, you’ll likely stay well below that.

Signs and side effects of excessive choline include: a fishy body odor, vomiting, excessive sweating and salivation, and low blood pressure. Some people notice mild stomach upset at high single doses, so spread your intake throughout the day.

FAQs about choline in pregnancy

How much choline do you need during pregnancy?

The NIH Adequate Intake for choline during pregnancy is 450 mg per day. Most pregnant women don't get enough from food alone. Look for a prenatal with choline or a separate choline supplement to help close the gap.

How much choline do you need while breastfeeding?

The NIH Adequate Intake while breastfeeding is 550 mg per day. Choline passes to your baby through breast milk, so your needs are higher than during pregnancy.

How much choline do you need in the first trimester?

The first-trimester target is 450 mg per day, the same as the rest of pregnancy. Official AI doesn’t separate recommendations for each trimester.

Is there an RDA for choline in pregnancy?

No. Choline has an Adequate Intake (AI) rather than a Recommended Dietary Allowance (RDA), because there isn't enough data to set an RDA. The pregnancy AI is 450 mg per day and the breastfeeding AI is 550 mg per day.

Is 900 mg of choline safe during pregnancy?

A total intake of 900–930 mg per day is above the AI but well below the upper limit of 3,500 mg per day for adults (3,000 mg for ages 14–18). One small trial gave 930 mg per day in the third trimester with promising results, but larger studies are still needed. Talk with your healthcare provider before aiming above the AI.

Do prenatal vitamins have enough choline?

The NIH notes that prenatal supplements typically contain little or no choline, partly because choline is too bulky to fit easily in a standard capsule. Always check the nutrition facts panel of your prenatal supplement to confirm your intake.

What is the best form of choline?

Supplements use several forms, including choline chloride, choline bitartrate, phosphatidylcholine and lecithin. The NIH notes that no studies have directly compared how well these forms are absorbed. Needed's Choline+ uses liquid choline chloride, a well-studied form that allows 500 mg in a single capsule.

Is too much choline bad for pregnancy?

Intakes above the upper limit of 3,500 mg per day for adults can cause a fishy body odor, vomiting, sweating and low blood pressure. Food plus typical prenatal and choline supplements stays well below that level.

The bottom line

Whether you’re trying to conceive, are currently pregnant, or are recently postpartum and focused on breastfeeding, choline is an essential addition to your diet. Aim for the NIH AI of 450 mg of choline a day during pregnancy and 550 mg while breastfeeding. Build from choline-rich foods like eggs, meat, fish and soybeans, then check your prenatal's label and fill the gap.

If you'd like support reaching your target, our Prenatal Multi Pro provides 400 mg of choline per daily serving (our Prenatal Multi and Prenatal Multi Powder provide 200 mg). Choline+ adds 500 mg in one capsule, so you can adjust your intake to fit your diet each day.*

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Sources

1. NIH Office of Dietary Supplements. Choline: Fact Sheet for Health Professionals. Updated June 2, 2022.
2. NIH Office of Dietary Supplements. Choline: Fact Sheet for Consumers.
   
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4. Caudill MA, Strupp BJ, Muscalu L, Nevins JEH, Canfield RL. Maternal choline supplementation during the third trimester of pregnancy improves infant information processing speed: a randomized, double-blind, controlled feeding study. FASEB J. 2018;32(4):2172–2180.
5. Bahnfleth CL, Strupp BJ, Caudill MA, Canfield RL. Prenatal choline supplementation improves child sustained attention: a 7-year follow-up of a randomized controlled feeding trial. FASEB J. 2022;36(1):e22054.
6. Wallace TC, Fulgoni VL. Usual choline intakes are associated with egg and protein food consumption in the United States. Nutrients. 2017;9(8):839.
7. Korsmo HW, Jiang X, Caudill MA. Choline: exploring the growing science on its benefits for moms and babies. Nutrients. 2019;11(8):1823. (Review)