Prenatal Vitamins: Choosing the Best Prenatal with Choline
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During pregnancy, proper nutrition is crucial in supporting the health and development of both mother and her growing baby. Nutritional status during pregnancy can have long-term effects on children’s cognitive development. Prenatal vitamins are essential supplements that help bridge nutritional gaps and ensure adequate intake of vital nutrients.
In recent years, choline, a key nutrient in brain and cognitive development, has gained recognition in prenatal care. Adequate choline intake during pregnancy, in combination with docosahexaenoic acid (DHA), may help promote optimal brain development and improve long-term cognitive outcomes for the child.
As a registered dietitian nutritionist and mother of three, I help expecting mothers get the proper nutrition and supplementation they need to have the healthiest possible pregnancy. This article explores the benefits of incorporating choline into prenatal vitamin supplementation and provides insights into selecting the best prenatal vitamins with choline for optimal maternal and fetal health.
What is choline, and why do we need it?
Choline is an essential nutrient that supports various functions in the body. It plays a critical role in early brain development, contributing to cognitive function, memory, and learning abilities. Choline also aids in preventing neural tube defects in infants, making it a vital nutrient during pregnancy.
Our bodies can create a small amount of choline, but we need to get more choline through our diet. Studies show that most people in the US do not consume the recommended amount, so it is important to spread awareness about this important nutrient and help people choose more foods that are high in choline, especially during pregnancy and while breastfeeding.
The primary dietary sources of choline are animal-based products such as meat, poultry, fish, dairy products, and eggs (especially the yolk). Cruciferous vegetables, like broccoli and kale, and certain beans, like kidney beans and soybeans, are also rich in choline. Nuts, seeds, and whole grains contain small amounts of choline. Choline is also present in breast milk and is added to most commercial infant formulas.
Choline works in synergy with other nutrients, such as folate, to prevent neural tube defects. Incorporating choline into prenatal vitamin supplementation can provide additional protection against these severe birth defects.
Choline is also involved in liver metabolism and helps prevent liver diseases such as fatty liver. During pregnancy, the liver plays a vital role in metabolizing hormones, filtering toxins, and supporting overall maternal health. Adequate maternal choline intake can support healthy liver function and prevent complications.
How to Choose the Best Prenatal Vitamin
Choline Dosage
The adequate intake (AI) for choline during pregnancy is 450 mg, and it increases to 550 mg per day during lactation. Approximately 90%–95% of pregnant women consume less choline than the AI because prenatal dietary supplements typically contain little, if any, choline.
** TOP TIP: When choosing a prenatal vitamin, look for products that specifically mention the inclusion of choline and indicate the amount per serving.
Comprehensive Nutrient Profile
Prenatal vitamins should not focus solely on choline but should also include folic acid and provide a well-rounded nutrient profile to meet the increased nutrient demands of pregnancy. Look for options that contain essential vitamins and minerals and include folic acid, iron, calcium, vitamin D, and omega-3 fatty acids like DHA. These nutrients work together with choline to support overall maternal and fetal health.
Quality and Safety of Prenatal Vitamins
Opt for prenatal vitamins from reputable brands that adhere to strict quality control standards and look for products that are third-party tested. Choose supplements with certifications such as Good Manufacturing Practices (GMP) to ensure the product's safety, efficacy, and accurate labeling. I also recommend choosing products that are free of artificial colorants.
Which Types of Choline are Better Absorbed
Prenatal vitamins may contain different forms of choline. Look for products that contain choline bitartrate, choline chloride, or phosphatidylcholine, as these are commonly used and well-absorbed forms of choline.
Allergen Considerations When Choosing a Prenatal Vitamin
If you have any known allergies or dietary restrictions or if you are gluten-free, review the prenatal vitamin's ingredient list. Read labels with care and look for products that support your specific nutritional needs.
Don’t make this prenatal vitamin mistake!
One of the biggest mistakes women make when it comes to taking their prenatal vitamins is forgetting to look at the number of capsules, pills, or gummies per dose. Be sure to check the serving size and take as many capsules as are recommended per day.
My Top Picks for Prenatal Vitamins with Choline
Here are my top picks for prenatal vitamins with choline. Be sure to talk to your doctor before starting a prenatal and any additional supplements. Every woman's nutritional requirements may vary, and it’s important to consult with your healthcare provider or a registered dietitian who will assess your needs and offer personalized guidance based on your medical history, dietary habits, and any underlying conditions.
FullWell Women’s Prenatal Multivitamin - $49.95 for a 30-day supply
This supplement has one of the higher amounts of choline with 300mg of choline as bitartrate. It is allergy-friendly and only once daily dosing; however, one serving size is 8 large capsules, which can be challenging for some women.
One-A-Day Prenatal Advanced* - $18.99 for a 30-day supply
This pack combines once-daily dosing of one complete prenatal soft gel with a single tablet of 100mg of choline as bitartrate. It is free from gluten and dairy.
Seeking Health Optimal Prenatal* - $56.95 for a 30-day supply
Another supplement with a higher dose of choline at 250mg of choline as bitartrate. Also allergy friendly. One serving size is 8 capsules.
The Honest Company - Love The Bump Prenatal Once Daily* - $19.99 for a 30-day supply
A complete prenatal supplement containing 30 mg choline as bitartrate and only once-daily dosing of one capsule. It also contains digestive enzymes to help with digestion and absorption of nutrients.
Ritual Prenatal Vitamin* - $39 for 30-day supply
A complete vegan prenatal vitamin that contains 55 mg choline as bitartrate, is only once per day dosing of two capsules and is free from the major allergens.
NatureMade Prenatal Gummy* - $20.59 for a 30-day supply
This gummy is helpful for those who have trouble swallowing large pills, contains 55 mg of choline as bitartrate, and is only once-daily dosing of two gummies. It does not contain iron, so it is essential to follow up with your healthcare provider to determine the need for additional iron. If you have morning sickness, this may be an easier option for you to manage.
** TOP TIP:
If you are already taking a prenatal vitamin that doesn’t contain choline, you can supplement it with additional choline, such as NusaPure Choline Bitartrate*.
Wishing you all the best on the exciting journey ahead! If you need guidance around a specific nutrition-related concern, I am currently accepting new clients in my virtual private practice and would love to meet with you one-on-one. Thanks for reading!
