Choline: A Vital Nutrient for Breastfeeding
One of the most vital aspects throughout a woman’s pregnancy and lactation is taking the proper vitamins and minerals for the mother’s health and the baby’s development. We typically consider the more obvious needs like folate, vitamin D, and omega-3 fatty acids, but we often forget vital nutrients like choline. While choline is essential for men and women of all ages, it’s especially critical for pregnant women and those breastfeeding.
What is choline, and how does it benefit breastfeeding?
Choline is an essential water-soluble nutrient that expecting and lactating mothers need (which can start as early as 16 weeks into the pregnancy). The nutrient plays many vital roles not only in keeping the mother healthy during pregnancy but for the health and development of the baby. For example, choline maintains the maternal immune function and intestinal health to prevent an infection (which, for most women, increases as they become pregnant). Choline also plays a part in developing the baby’s brain and spine (along with other cognitive developments). The nutrient helps form neurotransmitters in the brain, improving the development of communication and muscle and memory control, which occurs in the hippocampus.
Just as many expecting mothers lack several of the recommended daily nutrients, they are also gravely deficient in choline. A study conducted by Dr. Taylor Wallace, Ph.D., CFS, FACN, and professor in the department of food and nutrition studies at George Mason University in Fairfax, Virginia, found that almost 92% of pregnant women fail to consume enough choline. Overall, men are more likely to meet their daily intake than women because they consume more food (typically meaning more nutrients) and calories. Children between the ages of two and eight are also the most likely group to meet their recommended intake for choline because they tend to consume higher amounts of milk and eggs, which naturally supply choline. In addition, they often consume choline-fortified processed foods.
In this study, researchers noted that “decreased inhibition presaged poorer self-regulation at three months of age and is associated with decreased reading readiness at four years. As a result, we see decreased conscientiousness, organization, and increased distractibility at age nine years.”
How much choline should I be Taking Each Day?
Even with a wide variety of prenatal vitamins on the market, most of the formulas on the market do not contain enough choline. Even worse, a few prenatal options don’t contain any choline at all. In 1998, choline was recognized as an essential nutrient needed by the National Academy of Medicine. The daily recommended intake for choline is:
- 425 mg/day for non-pregnant women
- 450 mg/day for pregnant women
- 550 mg/day for lactating women
Breastfeeding mothers must consume enough choline to prevent the fetus from having certain congenital disabilities or impaired postnatal cognitive ability. As long as the mother consumes the recommended amount each day, the baby will also get the recommended amount through breastfeeding.
What are other ways I can get my intake of choline?
Consuming choline naturally in foods can be accomplished following different diets, as it can be found in both plant and animal products; however, higher levels are typically in animal products. Animal products such as beef, chicken, fish, eggs, and pork generally contain 60 mg of choline per 100g. Plant foods such as nuts, legumes, and certain vegetables (cauliflower, kale, bok choy, cabbage, etc.) hold approximately 25 mg of choline per 100g.
Although our bodies naturally produce choline, it only produces a small amount-not enough to sustain a healthy amount for both mom and baby during pregnancy and lactation. As a result, it’s recommended that expecting mothers consume their proper daily intake, whether from a supplement, healthy diet, or a combination of both). Consuming an adequate amount can help with the cognitive function of an infant in the first years and set them up for a lifetime of success.
