Choline is an essential nutrient and is especially important during pregnancy. Folic acid has received the most attention as a nutritional concern during pregnancy. Choline plays an important role in the development of your growing baby’s brain and spinal cord. The benefits of choline extend beyond brain health. Some research suggests that choline may support a healthy placenta and reduce the risk of preeclampsia.
Although the body produces some choline, pregnant people need more choline than their bodies produce. Therefore, pregnant people need to get more choline through their diet, supplements, or both. Choline is found primarily in animal foods such as eggs, beef, fish, and chicken, and in small amounts in some plant foods and dairy products. However, the data shows that Only 5 to 10 percent of pregnant people do not consume Adequate Intake (AI) amounts of dietary choline.. In addition to this, Many prenatal vitamins contain little or no choline. Adding a choline supplement may be beneficial to meet your increased needs during pregnancy, especially if you don’t eat many choline-rich foods.
To choose the top choline supplements for pregnancy, we analyzed research, reviewed several brands, and prioritized products such as: Contains an independently verified, research-backed form of choline Consume high-quality ingredients in the right amounts.
Before adding any supplements to your daily routine, always consult a health care professional to ensure that the supplement is appropriate for your personal needs and to confirm the dosage you should take.
our favorite
Reason for recommendation
Ritual Natal Colin This is our top pick for Colin. Transparent sourcing, independent verification, optimal dosage and form. It contains 550 milligrams of choline chloride, a highly absorbable and well-studied form of choline. Recent studies have shown that this form of choline taken during pregnancy improves your baby’s brain development and improves cognitive abilities later in life.
We love that this product is independently verified for purity and potency, including testing for heavy metals and microorganisms. Ritual also practices transparent sourcing, providing detailed information about each active ingredient, including form and source. It’s also non-GMO, Project Verified and Clean Label certified, vegan and gluten-free, and contains no artificial colors or flavors. Ritual recommends taking this with prenatal supplements. This gives you an additional 55 milligrams of choline and other important nutrients that support a healthy pregnancy.
But please be careful
Each serving is 2 capsules, so you can add even more bulk to your daily supplement routine. It is also a relatively high dose that meets more than 100% of the Daily Value (DV) of choline during pregnancy. If you were high in choline before birth and consumed a choline-rich diet, you may not need such a large dose.
Product details
- shape: capsule
- type: choline chloride
- dose: 550mg
- Recommended usage: Take 2 capsules daily with or without food.
Reason for recommendation
Try our budget-friendly options GNC Colin, Contains 250 mg Choline bitartrate, a concentrated form commonly used in choline supplements. We like that it is independently verified for purity and potency, including testing for heavy metals.
This dose provides approximately 45% DV of choline during pregnancy, so increasing your intake is a good option if you are already consuming choline-rich foods or have choline prenatally.
This supplement is certified gluten-free and does not contain any artificial colors, flavors, or preservatives. These capsules are suitable for vegetarians.
But please be careful
These capsules contain a longer list of additives compared to the other options on our list. Although these are generally recognized as safe to consume, some people choose to avoid these extras.
Product details
- shape: capsule
- type: Choline bitartrate
- dose: 250mg
- Recommended usage: Take 1-2 capsules daily.
Reason for recommendation
Perquecholine citrate is a great choice for Pregnant women who don’t want to take any more pills, and who I’m looking for relatively high dose. I love that it only contains choline citrate and vegetable glycerin (a liquid made from vegetable oils) and is independently verified for purity and potency.
One teaspoon provides 650 mg of choline in the form of choline citrate. This is a high-dose choline supplement as one teaspoon is equivalent to 118% DV choline. This may be a good choice for people with low choline intake in their diet, such as vegans and vegetarians. If you need a smaller dose, the liquid form makes it easier to adjust your intake.
This supplement is non-GMO and free of common allergens. Mix 1 teaspoon with water or other liquid such as juice.
But please be careful
This product may have a sour taste, even when diluted with liquid. Consider this if you have an aversion to strong smells or tastes during pregnancy. Like our top pick, this is a relatively high dosage, so if you had choline prenatally and are consuming a choline-rich diet, you may end up taking more than you need.
Product details
- shape: liquid
- type: Choline citrate
- dose: 650mg
- Recommended usage: Take 1 teaspoon diluted in water or juice daily.
Reason for recommendation
Necessary prenatal choline Provides 250 milligrams. or 45% of the daily value; Amount of choline (in the form of Vitacholine bitartrate) per capsule. We love that this product is independently verified for ingredient accuracy, heavy metals, microorganisms, pesticides and herbicides, allergens, and other potential contaminants.
The capsules are plant-based, so they are also suitable for vegans and vegetarians. we like it too Needed offers a monthly subscription option, which also reduces costs of supplements. Needed is a dietitian-backed supplement company focused on women’s reproductive health. We offer supplements designed for fertility, pregnancy, and postpartum, so you can get the supplements you need, including prenatal multis and extra choline, all in one place.
But please be careful
This supplement has a lower dosage per capsule, but you have the option to add up to 4 capsules (throughout the day) to suit your needs.
Product details
- shape: capsule
- type: Choline L(+) Bitartrate Bitacholine
- dose: 250mg
- Recommended usage: Take 1 capsule up to 4 times daily with meals.
Reason for recommendation
If you would like to supplement, lower dose and Natural forms of choline found in foods, we recommend NOW lecithin. One serving of 3 capsules contains 3,600 milligrams of soy lecithin and 500 milligrams of phosphatidylcholine. Although this form is well absorbed, keep in mind that only about 15% of it is actual choline. This means you only get about 75 milligrams of choline per serving. If you need a small boost in choline to meet the recommended intake of 450 milligrams during pregnancy and prefer the natural form found in foods, this is a good option. Another benefit of taking lecithin is that it also contains essential fatty acids and inositol.
We also recommend choosing NOW because it is a trusted brand that provides high-quality supplements produced in a certified GMP facility. This supplement has been independently verified for purity and potency and is also non-GMO.
But please be careful
These capsules are made from bovine gelatin, so Not suitable for vegans or vegetariansand Also contains soybeans. Note that the actual amount of choline is small and comes in a relatively hearty size of 3 capsules.
Product details
- shape: capsule
- type: Lecithin (phosphatidylcholine)
- dose: Phosphatidylcholine 500 mg (about 75 mg choline)
- Recommended usage:
Reason for recommendation
Getting the recommended amount of omega-3s during pregnancy can be difficult, especially if you don’t eat fish or have an aversion to fish. Choline and omega-3 DHA are both important nutrients for your baby’s neurodevelopment during pregnancy And prenatal vitamins are often lacking. If you wish, Supplement both of these brain nutrientswe like MegaFood Baby & Me 2 Prenatal DHA and Colin. MegaFood products undergo rigorous testing for potency and purity, including testing for over 125 pesticides. They also work with independent organizations and many of their products, including prenatal ones, are also verified and approved by ConsumerLab.com.
2 capsules will give you the following effects: Choline 200 mg (DV 36%) and DHA 250 mg. The DHA in this supplement is sourced from algae and the capsules do not contain gelatin. Vegan and vegetarian friendly options. If these nutrients are missing (or in low amounts), this is a great prenatal addition option.
But please be careful
The amount of choline in each serving is less than half the amount recommended during pregnancy, so this is a good option if you are getting choline from your diet or prenatal multivitamin.
Product details
- shape: capsule
- type: Choline bitartrate
- dose: 200mg
- Recommended usage: Take 2 liquid capsules anytime with a meal or drink.
Reason for recommendation
Many prenatal multivitamins contain low or no choline levels. but, Beli Women Prental contains 400 milligrams of choline per serving (in the form of choline bitartrate), which is 73% of the recommended intake during pregnancy. this is, Great if you don’t want to take additional choline supplements or prenatal supplements.. We love that this supplement has been independently verified for purity and potency, received the Clean Label Project Purity Award, and is produced in a certified GMP facility.
In addition to choline, this supplement provides 20 other important nutrients that support a healthy pregnancy. I like that it uses methylated forms of B vitamins, including methylated forms of folic acid, for optimal absorption. It also contains 18 milligrams of iron, which some prenatal multis omit. Plus, it’s gluten-free, allergen-free, non-GMO, and vegan and vegetarian friendly.
But please be careful
This supplement comes in 3 capsules and may be difficult to take daily if you have trouble swallowing tablets. It also doesn’t contain omega-3 DHA, an important nutrient for brain development, so depending on your diet, additional omega-3 supplements may be recommended.
Product details
- shape: capsule
- type: Choline bitartrate
- dose: Choline 400mg
- Recommended usage: Take 3 capsules per day.
Form of choline
Choline supplements come in different formats This makes a difference in the actual amount of choline your body can absorb and use. Choline can be listed as a compound amount or as an actual amount of choline. The list includes the actual amount of choline in each supplement. The most common forms of choline found in supplements are:
- Choline bitartrate is one of the most common forms and has a high choline concentration of around 40%, making it an effective choice for boosting choline levels. This is also usually the cheapest format. Some studies have shown that very high intakes can cause an increase in trimethylamine N-oxide (TMAO), a byproduct of choline metabolism, which may be associated with inflammatory responses and increased risk of cardiovascular disease. However, this association is not conclusive, and the amounts found in the supplements we recommend are unlikely to pose a health risk.
- choline chloride It is a concentrated form of choline and is very effective in increasing choline levels in the body. Studies have shown that supplementing with choline chloride during pregnancy may benefit your baby’s neurodevelopment and outcome.
- Choline citrate Although it is not often found in supplements due to its sour and sour taste, it contains approximately 40% choline and is effective in increasing choline levels in the body.
- phosphatidylcholine This is the form of choline contained in lecithin, which is mainly found in foods. Although well absorbed, it only contains about 14% choline, so you may need to increase your intake of this supplement to meet your needs.
- lecithin It is a mixture of fats found in foods that contain phosphatidylcholine. Lecithin supplements are typically derived from soy, sunflower, or rapeseed and are sold as food-based supplements, tablets, and capsules. The concentration of choline in lecithin supplements is low at about 3%, so you may need to increase your intake of this supplement to meet your needs.
- CDP-choline and Alpha GPC (choline alphosate) is the other form of choline found in supplements. These two forms are often used in the context of brain health, as several studies have shown that they can easily cross the blood-brain barrier and may enhance memory and cognitive function. However, these forms are not typically included in prenatal supplements.
Benefits of choline supplements during pregnancy
Getting enough choline through diet or supplements is important to support a healthy pregnancy. Choline supports the health of mothers and babies. Role in the fetal brain Promotes development and helps prevent certain birth complications.
Note that even if taken before birth, most prenatal multivitamins contain very low amounts of choline or often none at all. Additional choline supplements in addition to prenatal intake may be usefulEspecially if you have difficulty eating choline-rich foods. Lauren Manaker, MS, RD, LD, says there is little to no risk of taking choline supplements during pregnancy, but she recommends always consulting your health care professional before taking them.
Potential benefits of choline during pregnancy include:
- baby brain development. Choline is an important component for your baby’s neurodevelopment. There is evidence that maternal choline intake of up to 930 mg increases processing speed and reaction time in infants from 4 to 13 months of age and even up to 7 years of age.
- Prevention of neural tube defects. Folic acid gets the most press when it comes to preventing neural tube defects (NTDs) in babies, and while folic acid supplementation does reduce the risk of NTDs, they can still occur. Research is mixed, but some studies show a strong association between increased choline intake and decreased NTDs. Other studies are inconclusive.
- Supports a healthy placenta. Although research has primarily been conducted in animals, there appears to be a link between choline supplementation and enhanced nutrient transport across the placenta, particularly of DHA, a fatty acid essential for the development of a baby’s brain and nervous system.
- Reduced risk of pre-eclampsia. One small study found that taking 930 mg of choline per day for 12 weeks improved placental vascular function and reduced the risk of preeclampsia.
Our Supplement Review Process
In reviewing and researching prenatal vitamins, we consult experts and in-house registered dietitians. We support evidence-based supplements and emphasize specific product characteristics that we believe are associated with the highest quality products. To find the best choline supplement for pregnancy, we carefully consider several factors, including ingredient quality, independent verification, and comparing different forms and doses. For prenatal supplements in particular, we prefer products that have been independently verified for purity and efficacy, as the FDA does not review dietary supplements for safety and efficacy before they are placed on the market.
We hope this serves as a guide, but we recommend that you consult your healthcare provider before taking any supplements.
our experts
- Lauren Manaker, MS, RD, LD is a registered dietitian, certified lactation educator, and author of Fueling Male Fertility. She was named an Emerging Leader in Women’s Health by the National Academy of Nutrition and Dietetics.
- Holly Cramer, MS, RD is a registered dietitian and parent nutrition editor who double-checks product selection and research on choline supplements.
Dosage and safety of choline supplements
dosage
of Adequate intake (AI) during pregnancy is 450 milligrams per day and during breastfeeding 550 milligrams. Recent studies have shown that higher intakes (from food or supplements) of 950 milligrams per day may be beneficial.
of The Tolerable Upper Intake Level (UL), meaning the maximum amount of choline that can be safely consumed in a day, is 3500 milligrams for adults, including pregnant and breastfeeding women.. When doses of choline exceed the UL of 3500 milligrams, fishy body odor, excessive sweating and salivation, vomiting and gastrointestinal upset, or low blood pressure (hypotension) may occur. A more serious side effect of excess choline supplements is the concern of liver toxicity and overproduction of TMAO, depending on the type of choline supplement taken.
Ingredients and potential interactions
It’s important to read the ingredient list and nutrition facts label of your supplement carefully to find out which ingredients are included (and how much of each) compared to the recommended daily intake of that ingredient. Bring your supplement label to your health care provider to learn about the various ingredients in your supplement and potential interactions between these ingredients and other supplements or medications you may be taking.
Although choline has no known interactions with medications, always consult your health care provider to ensure the supplement is safe for you.
TMAO, choline, and cardiovascular disease risk
Trimethylamine N-oxide (TMAO) is a byproduct of choline metabolism produced by gut bacteria and the liver during digestion. Several studies have shown an association between elevated TMAO and increased inflammation and cardiovascular disease risk. However, further research is needed.
Choline bitartrate appears to be the most effective at increasing TMAO levels compared to other supplement forms and naturally occurring choline (called phosphatidylcholine) in food. Research revealed TMAO increases from choline bitartrate at levels above 1000 milligrams per day. Therefore, high doses of choline bitartrate should be taken with caution until further research is completed.
your question solved
When should I start taking prenatal choline?
It is important to consume the recommended intake of 450 milligrams per day throughout pregnancy. If your prenatal diet does not include choline and your diet is low in choline, it may be beneficial to start a choline supplement alongside your prenatal multi when you are trying to conceive.
Which semester is Colin most important?
The formation of your baby’s spine and brain (neural tube) primarily occurs during the first trimester, so choline intake is essential for this process. Getting adequate choline during early pregnancy is probably most important. However, according to research, Taking large amounts of choline during late pregnancy may have beneficial results About the baby’s brain and cognitive development. Conclusion—It’s probably best to consume at least 450 milligrams of choline per day during pregnancy.
Why don’t many prenatal vitamins contain choline?
Folate (or folic acid) has traditionally received most attention for its role in preventing neural tube defects in growing babies. That’s why the CDC recommends that all women of reproductive age take 400 micrograms of folic acid daily, and most prenatal multivitamins contain this amount. of The importance of choline in supporting a healthy pregnancy and fetal neurodevelopment has only recently been highlighted.. If you would like a prenatal with higher amounts of choline, we recommend Beli Women Prenatal.
who are we
Casey Seiden is a registered dietitian, nutritionist, Parents magazine writer, and certified diabetes care and education specialist based in New York City. Casey works at Maternal-Fetal Medicine Associates, a premier maternal-fetal medical practice in Manhattan, providing nutritional therapy and counseling to women with high-risk pregnancies. She is also the founder of Casey Seiden Nutrition, a virtual private practice specializing in non-dietary approaches to diabetes care and women’s health.
Anne Cook Carroll, MS, RD, CDN, is a parent writer and registered dietitian who works with patients, including prenatal and postnatal women, to achieve their health goals. She educates patients on the proper use of supplements to optimize nutrition and overall health, and specializes in supplement research and analysis.
