Why is choline important during pregnancy?
Choline is an essential nutritional compound that plays an important role in the development of the fetus. According to Dr. Varsha Gorey, Senior Clinical Nutritionist at Apollo Hospital (Navi Mumbai, India), choline helps:
Forming and developing the brain of the fetus
For a neural tube, the structure will later develop into the brain and spinal cord
Results of acetylcholine, an important neurotransmitter for memory and movement
Supporting liver function and fat metabolism in the mother's body
When should you start taking choline supplementation?
Women should supplement choline as soon as possible, the best idea is before pregnancy or during the first trimester, emphasizes Dr. Gorey. The reason is because the neural tube of the fetus begins to form very early, even before the mother knows she is pregnant.
Therefore, if choline is not fully supplemented during this period, the risk of neural tube defects and affecting the baby's brain development may increase. The recommended amount of choline for pregnant women is about 450 mg/day, however, many studies show that women often only get half of this through a regular diet.
How to effectively supplement choline
Nutritionists recommend prioritizing choline supplementation through food before thinking about tablets. Some foods rich in choline include:
Eggs (especially yolks): An egg contains about 125 mg of choline
Salmon, cod: Rich in choline and omega-3 fatty acids, very good for the brains of fetuses
Animal liver: A rich source of choline, but should be eaten in moderation due to its high vitamin A content
Vegetarian options: Soybeans, lentils, quinoa, cauliflower, whole grains
In case pregnant mothers are strictly vegetarian, have food allergies or have difficulty absorbing enough choline through their diet, their doctor may prescribe additional choline supplements, with the appropriate dosage for each stage of pregnancy, according to Onlymyhealth.
