Although choline is an essential nutrient, it isn't as well known as others such as vitamin C or calcium. However, in a few recent studies, nutrition researchers have found that the compound is very important to human health, particularly in pregnant women for fetal brain development.

Choline is essential for the normal functioning of all cells, but particularly those in the brain and central nervous system. The body can make a small amount of it, but we get the majority from dietary sources, such as milk, egg yolks, peanuts, wheat germ, some fish, beef, beans, Brussels sprouts, and broccoli.

During pregnancy, choline works with folic acid to promote proper nervous system development. Folate is well known as a necessary pregnancy vitamin to reduce the incidence of neural tube defects (NTD), such as anencephaly or spina bifida. Choline's role is less known, but a study found that women with higher intakes of dietary choline had a 72% lower risk of having a pregnancy affected by an NTD.

Another recent study from Cornell University found that, at least in animal studies, choline may benefit babies born with Down syndrome. The study, published in the journal Behavioral Neuroscience, found that mice whose mothers were given choline supplements during pregnancy performed better on a series of behavioral tasks such as impulsivity, attention span, emotional control, and other cognitive abilities

The beneficial effect doesn't stop there. The study found that Down syndrome individuals who were born to mothers who had high-choline diets were also at a reduced risk for brain neuron atrophy that is common among those with Down toward middle age. Brain neuron atrophy causes a dementia similar to Alzheimer's.

Another recent study, from the Medical College of Georgia, found that choline may block skull and brain damage that can result from alcohol consumption early in pregnancy. Some research estimates that between 30 and 40% of pregnancies are unplanned, so drinking alcohol early in pregnancy is not uncommon. The study found that choline may help by decreasing a lipid called ceramide which is activated by alcohol and known to induce cell death and reduce growth in cranial bone.

Pregnant women need about 450 milligrams per day, up from 425 for non-pregnant adult women, but it is estimated that only about 10% of pregnant women do not meet this recommendation. Unfortunately, most prenatal vitamins do not supply choline, and women should concentrate on getting most out of a healthy, balanced diet.

A baby's choline needs can be met through breastfeeding, as breast milk is a rich source. This is why lactating women have the highest requirement of the nutrient — 550 milligrams per day.

Choline is best received through the diet, as high doses from supplements can result in adverse effects such as a fishy body odor, vomiting, and increased sweating. However, for women who do not meet the minimum recommendation, such as vegetarian moms, including a daily supplement that provides no more than that Adequate Intake (AI) would be a healthy choice.

Below is the Chart of Choline Food Sources from the Linus Pauling Institute:

*A three-ounce serving of meat or fish is about the size of a deck of cards.