Ingredient Repository · Ingredient

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Ingredient

Choline

An essential nutrient that supports brain health, baby development during pregnancy, and normal liver function.

What it is

Choline is an essential nutrient that is closely related to the B-vitamin family. Your body needs it to build healthy cell membranes and to produce a chemical messenger that controls memory, mood, and muscle movement. It is especially important during pregnancy and breastfeeding, as it helps build the baby's brain and nervous system while supporting the mother's liver health.

Also known as: Choline Bitartrate, L-Choline

Key benefits

  • Supports healthy brain and spine development in growing babies during pregnancy.
  • Helps make brain messengers so you can stay focused, remember clearly, and maintain a balanced mood.
  • Helps move fat out of your liver, keeping your liver healthy and functioning normally.

Amplified by probiotics

Your small intestine absorbs choline best when your gut environment is balanced. Probiotics deliver friendly bacteria protected by a micro-shield into your gut, keeping bad bacteria in check. This helps your body absorb choline smoothly in the upper gut while keeping your gut lining strong and supporting healthy fat metabolism in your liver.

Typical dose

400–550 mg/day (adequate intake for adults and pregnant women)

The evidence

Evidence: strong

European health authority reviews confirm that choline is an essential nutrient needed for liver health and baby brain development (EFSA NDA Panel 2016, EFSA J). Human studies also show that mothers taking choline during pregnancy support placenta health and help improve their child's brain processing speed (Caudill et al. 2018, FASEB J).

  1. EFSA Panel on Dietetic Products, Nutrition and Allergies. Dietary reference values for choline. EFSA J. 2016;14(8):e04484. PubMed ↗
  2. Caudill MA, et al. Maternal choline supplementation during the third trimester of pregnancy improves infant processing speed: a randomized, double-blind, controlled trial. FASEB J. 2018;32(4):2172-2180. PubMed ↗

Safety & who should check first

Choline is safe at recommended levels and is widely recommended during pregnancy and breastfeeding. Taking extremely high amounts well above daily limits can cause a mild fishy body odor or upset stomach. If you have liver or kidney conditions, speak to your doctor first.