The Power of Choline

Choline is a nutrient that often doesn’t get enough attention, but it plays a crucial role in your liver health, fertility, and pregnancy. Many people don’t realize how essential this nutrient is, especially when it comes to supporting overall health during key life stages. Let’s break down why choline is so important and how it benefits your body.

What is Choline?

Choline is an essential nutrient that supports brain function, liver health, and fat metabolism. While your body can produce a small amount of choline, it’s not enough to meet your needs, so you must get it from your diet. Did you know that 95% of women don't get enough choline from their diet? It’s especially important during very early pregnancy, which is why we recommend being on a high quality prenatal before becoming pregnant.

Choline and Liver Health

The liver plays a vital role in naturally detoxifying your body, and choline is crucial for its function. It helps metabolize fats and prevents fat buildup in the liver, reducing the risk of non-alcoholic fatty liver disease (NAFLD). When your liver is functioning well, it works efficiently to remove toxins and support metabolism.

Choline and Fertility

Choline is important for both male and female fertility. For women, it supports egg quality and ovarian health. For men, it helps maintain sperm health and motility. Adequate choline levels can improve your chances of conception and support a healthy pregnancy. 

Choline During Pregnancy

During pregnancy, choline is critical for fetal brain development, especially in the early stages. It helps reduce the risk of birth defects, such as neural tube defects. Choline also supports placental health, ensuring proper nutrient and oxygen exchange between mother and baby.

Women should aim for at least 930 mg of choline per day during pregnancy, which is double the current RDA. 

Unfortunately, most prenatal vitamins contain little to no choline, and that's where Need's prenatal comes in (fun fact: the dose is higher in their prenatals compared to most others BECAUSE they put enough choline in it, and choline is a big molecule that takes up a lot of space)

• Eggs – The best source, with 150 mg per egg (mostly in the yolk!)

• Beef liver – A choline powerhouse with 350 mg per 3 oz serving. If you're not into eating liver, here's my favorite beef liver supplement (code WELLWOMEN works site wide)

• Salmon – Provides 100 mg per 3 oz serving

• Dairy products – Contain moderate amounts🌱 Cruciferous vegetables & legumes – Good plant-based sources

• Supplement- Needed has a standalone choline supplement if you're looking to boost your current intake (use code WELLWOMEN)

Did you know that the #1 surgery performed on pregnant women is gallbladder removal due to gallstones? And the underlying reason? High estrogen and low choline levels.

Here’s how it works:

• During pregnancy, estrogen increases bile cholesterol saturation, making bile thicker and more likely to form gallstones.

• Choline helps keep bile flowing properly, preventing stagnation and reducing the risk of gallbladder issues.

• Low choline + high estrogen (pregnancy) = sluggish bile flow, inflammation, and a higher chance of gallstones forming.

This is why getting sufficient choline is crucial for supporting liver and gallbladder function, especially during pregnancy. If you’ve had gallbladder issues in the past or experience symptoms like bloating, nausea, or right-side abdominal pain after eating fatty foods, you may want to prioritize choline even more!

Signs You Might Be Low in Choline:

If you’re not getting enough choline, you may experience:

• Fatigue: Without sufficient choline, your liver and metabolism can become sluggish, leading to feelings of tiredness and low energy.

• Memory problems or brain fog: Choline supports cognitive function, and a lack of it can impair memory and clarity of thought.

• Liver and Gallbladder issues: Choline deficiency is closely linked to fatty liver disease, so symptoms like bloating, indigestion, or abdominal discomfort could be warning signs. Before a true liver disease we start with a sluggish liver and we are all about prevention over here, so we want to work on the liver well before we get to the point of disease.

• Difficulty with fertility: If you're struggling to conceive, particularly if there are issues with egg or sperm quality, low choline levels might be playing a role.

• Mood swings or depression: Since choline impacts neurotransmitter production, low levels may also affect your mood and emotional health.