Choline, frequently lumped together with the B vitamins and praised as an essential nutrient for brain health, is key to cognitive development and function. This nutrient which is very similar to B vitamins. It is especially important in critical stages such as pregnancy and early childhood. Recent studies have proven how vital choline consumption can be, especially for pregnant women and their growing babies.
According to the European Food Safety Authority (EFSA), adults should get at least 400 milligrams of choline per day. This goal is easily achievable with thoughtful dietary planning. Many people will not be able to get enough of this without making certain dietary decisions or taking supplements. Eggs are the number one source of this nutrient in the U.S. They can almost double the average choline intake for eaters versus non-eaters.
Choline supplementation in recent years has received growing focus for its crucial role in brain development. That’s why a systematic review from 2020 looking at 38 animal and 16 human studies matters. It found that adequate levels of choline greatly contribute to brain development. Choline supply in the womb is extremely important during prenatal stages. Most importantly, it directly impacts the cognitive outcomes of our nation’s infants.
The long-term benefits of adequate choline intake are impressive, too. Studies find that women who ate more dietary choline in the second trimester had kids who scored higher on memory tests by the age of seven. This indicates a permanent effect on their cognitive functioning.
Choline’s importance does not stop at infancy. Choline is not just for fetal development. It plays crucial roles at all life stages. For example, those who achieve sufficient choline status in midlife could offer their brain health protective advantages.
Health experts have raised alarms that, despite these benefits, there’s a poor choline economy going on here. Most people aren’t getting adequate amounts of choline. According to nutritionist Derbyshire, “These very subtle neurodevelopment changes are occurring and impacting them later on. We’re treating the aftermath now.” This emphasis on the need for raising awareness of dietary sources of choline.
Choline is important for brain development, particularly during gestation and lactation. Human babies are born with about three times as much choline as that of their mothers. That means maternal intake is key to influencing infant health. The nutrient helps brain functions such as memory and muscle control, among others, underscoring its abundant brain benefits.
If you want to increase the amount of choline in your diet, try eating more eggs. In fact, they’re one of the richest sources, little-known sources of this essential nutrient! If you’re allergic to eggs or follow a vegan diet, for example, plan to use supplements instead of filling those gaps through diet. Here’s how they can assist you in avoiding choline deficiency.
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