A healthy diet is very important for pregnant women. What a mother eats affects both her health and her baby’s growth. Among many options, choline is a nutrient that helps women. It plays a big role in the baby’s brain development and overall health. Many women do not get enough choline during pregnancy, which can affect their baby’s growth. Knowing when to start taking choline and which foods are rich in it can help expectant mothers give their babies the best start in life. Read ahead to learn more from experts about why choline matters and how to include it in your diet.
When Should Pregnant Women Start Taking Choline?![1 - 2025-06-02T130242.085]( "choline diet for pregnant women")
Dr Varsha Gorey, Senior Clinical Dietitian, Apollo Hospitals, Navi Mumbai, shares, “Choline is a nutrient that has been getting much-deserved attention lately. It was often overlooked in the past. It is an essential nutrient that plays a crucial role in foetal brain development, neural tube formation, and liver function.” She adds that choline is now widely recognised by nutritionists and doctors as a must-have during pregnancy.
In India, many women do not get enough choline, especially where diets are mostly vegetarian. Dr Gorey says, “Addressing choline intake during pregnancy is paramount, since it can have a profound impact on both maternal and fetal health outcomes.”
When Should Pregnant Women Start Taking Choline?![3 - 2025-06-02T130236.808]( "when should pregnant woman take choline")
According to Dr Gorey, “Pregnant women should aim for choline intake as early as possible, ideally before conception or during the first trimester.” This is because the neural tube, which becomes the baby’s brain and spinal cord, starts forming very early, often before a woman even knows she is pregnant.
Choline helps in building cell membranes and making acetylcholine, which is important for memory and muscle function. The recommended daily intake of choline for pregnant women is 450 mg. However, studies show that many women do not reach this amount, especially in India.
Top Choline-Rich Foods for Pregnant Women![2 - 2025-06-02T130240.586]( "choline foods for pregnant women")
Dr Gorey and other dietitians suggest a ‘food-first’ approach. This means getting choline from food before thinking about supplements.
- Eggs: The best source. One egg yolk has about 125 mg of choline. Eating one or two eggs daily can help a lot, especially early in pregnancy.
- Fish: Salmon and cod are great for choline and also provide omega-3 fats, which are good for the baby’s brain.
- Organ meats: Liver is very rich in choline, but should be eaten in small amounts because it also has a lot of vitamin A.
- Vegetarian options: Soybeans, kidney beans, quinoa, broccoli, cauliflower, and whole grains. These have less choline than eggs or meat, but eating them often can still help.
What If You Can’t Eat Eggs or Meat?
Not everyone eats eggs or meat. In India, many people are vegetarians. Dr Gorey says, “Supplements can help if you have dietary restrictions, allergies, or if you just can’t get enough choline from food.” But, she warns, “Not all prenatal vitamins have enough choline, so always check with your doctor or dietitian before starting a supplement.”
Getting enough choline during pregnancy can lower the risk of neural tube defects and help your baby’s brain develop well. Research also shows that choline may help your child handle stress better and support memory and learning later in life.
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Conclusion
Choline is a small nutrient with a big job. In India’s diverse food culture, it’s possible to get enough choline with a few smart choices. Whether it’s eggs for breakfast or beans in your curry, start early and be consistent. Nutrition in pregnancy is about more than just eating enough—it’s about eating right, at the right time. And with choline, the earlier you start, the better it is for you and your baby.