Choline supplementation during pregnancy

Choline plays a role in various bodily processes. Also during your pregnancy. When you are pregnant, your need for various nutrients is slightly higher than normal. This also applies to choline. What is choline and what function does it have in your body? And more importantly: how do you make sure you get enough of it during your pregnancy?

Choline is a nutrient that your body can also produce itself. But because not everyone produces enough choline, it is also an essential nutrient to get through your diet. This is because you need it for various bodily functions. It plays a role, among others, in the function of your liver and the maintenance of the structure of our cell membranes.

Choline is water-soluble. And it is a nutrient that is structurally similar to the B vitamins. It is not for nothing that choline is also known as vitamin B4. Although it is important to get enough, you should also not take too much choline. An excess is also not healthy.

Choline plays a crucial role in multiple bodily functions, including:

Choline has a role in the production and breakdown of homocysteine. Homocysteine is an amino acid: a building block of proteins. When there is too much homocysteine in your body, it can cause problems. You need choline (among other things) for the maintenance of normal homocysteine metabolism.

Choline contributes to the maintenance of the structure of cell membranes. Cell membranes form the outermost layer of our cells. Our entire body consists of cells. A cell membrane holds the contents of your cells together. Choline is part of the cell membrane.

Choline is also needed for normal lipid metabolism. It plays a role in transporting fats through your body.

Choline also has a positive effect on the liver. Choline contributes to the maintenance of normal liver function

Choline is just as important for you as a pregnant woman as it is for anyone else. But the need for this nutrient is slightly higher during pregnancy because it is also used by the baby. The Health Council has set the adequate intake of choline at 400 milligrams per day for both men and women. For pregnant women, the adequate intake is 480 milligrams per day.
The adequate intake is an estimate of the daily dosage that is thought to be sufficient for your body. This is given when there is insufficient data to provide a good recommended daily amount.

Choline remains important after pregnancy as well. Choline is found in high doses in breast milk because it remains an important nutrient for your baby.

You can get choline from your diet. Some foods that are rich in choline are:

Eggs (especially the yolks);

Liver (from various animals, such as chickens, beef, and pork);

Meat (especially beef, chicken, and pork);

Fish (such as salmon, cod, and tuna);

Dairy products (such as milk, yogurt, and cheese);

Legumes (such as lentils and chickpeas);

Nuts and seeds (such as almonds and sunflower seeds);

Green vegetables (such as broccoli, Brussels sprouts, and spinach).

The amount of choline in foods varies depending on the preparation method and the source of the food.

In addition to eating healthy and varied meals, you can take a supplement to increase your choline intake. A supplement that contains choline is, for example, the OvaBalance Ultimate Multi Mama. This supplement is a multivitamin that contains all the nutrients you need as a pregnant woman, in the correct dosages. The supplement is also suitable during the breastfeeding period. This supplement contains 110 mg of choline per serving.