Choline: the overlooked pregnancy nutrient for brain development

Choline is increasingly recognized as one of the most important nutrients for fetal brain development, yet it's absent from most prenatal vitamins and rarely discussed at prenatal visits. It plays a critical role in neural tube development, brain structure, and memory formation — and research suggests that many women don't get nearly enough. The recommended intake is 450mg daily during pregnancy.

Eggs are by far the richest and most bioavailable source (one large egg provides about 147mg), followed by beef liver, salmon, chicken, and cruciferous vegetables like broccoli and Brussels sprouts. If you eat eggs regularly, you're in good shape. If not, ask your provider about a separate choline supplement, as most prenatals won't cover your needs.