Short answer: Choline is needed for cell membranes and the nervous system, among other things. EFSA states that 480 mg per day is an adequate intake during pregnancy, but this is a dietary guideline and not a general recommendation for supplements. Eggs, fish, meat, and legumes provide choline.
What is choline and what does it do in the body?
Choline is a vitamin-like nutrient that the body both produces itself to some extent and obtains through food. It is needed, among other things, to build cell membranes, for the liver's fat metabolism, and to form the neurotransmitter acetylcholine, which is important for the nervous system. Choline is also linked to the metabolism of the amino acid homocysteine, a system in which folate and vitamin B12 also play a role. Since the body's own production rarely covers the entire requirement, choline is considered a nutrient that we need to obtain regularly.
Why may the requirement increase during pregnancy?
During pregnancy, choline is actively transported across the placenta to the fetus, and research suggests that the substance plays a role in the development of the brain and nervous system. Observational studies have seen associations between the mother's choline status early in pregnancy and measures of the child's early cognitive development. A systematic review of both randomized studies and observational studies describes promising but not yet conclusive results – the evidence base is limited and more research is needed before certain conclusions can be drawn about how large the effect is.
How much choline is recommended – and do we get enough?
The European Food Safety Authority (EFSA) has set a so-called adequate intake of 400 mg of choline per day for adults, 480 mg per day for pregnant women, and 520 mg per day for breastfeeding women. It is worth noting that an adequate intake is not the same as an exact requirement, but rather a guideline based on available data. Several surveys in different countries suggest that a large proportion of women of childbearing age and pregnant women fall below these levels, but what it looks like for you specifically depends on your diet.
Good sources of choline in food
Eggs, fish, meat, dairy products, and legumes provide choline. In a vegetarian or vegan diet, for example, soy products, chickpeas, and nuts can be included. Liver is rich in choline but is not recommended during pregnancy because it contains a lot of vitamin A.
An intake below EFSA's guideline does not automatically mean that a choline deficiency has been established in an individual.
Choline and dietary supplements – what is the situation?
For those who find it difficult to reach an adequate intake through food, choline may be found in certain pregnancy supplements, often in the form of choline bitartrate. However, the evidence base for generally recommending choline supplements to all pregnant women is limited, and the requirement varies from person to person. A supplement does not replace a varied diet and should not be seen as a treatment. If you are considering supplements, it is wise to check with a midwife or doctor, who can give advice based on your situation and other dietary supplements.
Frequently asked questions
Can I get enough choline solely through food?
For many, it is entirely possible with a varied diet that includes eggs, meat, fish, and legumes. At the same time, surveys suggest that some still fall below the recommended levels, especially with a one-sided diet. It is individual, and healthcare providers can help you assess your intake.
Are choline supplements safe during pregnancy?
Choline in doses close to the recommendations is generally considered well tolerated, but very high doses are not desirable. Since requirements and the appropriate dose vary, you should consult a midwife or doctor before starting a supplement.
Are choline and folate linked?
Yes, partially. Both choline and folate play a role in the body's metabolism of homocysteine and in so-called methylation processes. They can support each other to some extent, but they do not replace each other – folate has its own, well-established role before and early in pregnancy.
This article is general information and not medical advice. It does not replace contact with a midwife, doctor, or other healthcare professional. Always consult healthcare providers about your diet, your dietary supplements, and your pregnancy, especially if you have a medical condition or take medications.
Sources
- EFSA (2016). Dietary Reference Values for choline. EFSA Journal.
- Choline in Pregnancy and Lactation: Essential Knowledge for Clinical Practice (review article, PMC).
- Choline During Pregnancy and Child Neurodevelopment: A Systematic Review (Nutrients, 2025).
- Swedish Food Agency: dietary advice for pregnant women