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Pregnancy is basically a masterclass in change: Your blood volume rises, your metabolism shifts, and your immune system recalibrates to support a growing baby. As part of that overhaul, inflammation naturally increases—but when inflammation climbs too high, it can be a red flag for pregnancy complications.

A new study suggests one everyday nutrient may be linked to lower inflammation during late pregnancy: choline.

What is choline?

Choline is an essential nutrient your body uses to build cell membranes and support brain and nervous system function—plus it plays roles in gene expression and fat metabolism. During pregnancy, choline is especially important for fetal growth and central nervous system development.

The catch: Many pregnant people don’t get enough. The National Institutes of Health (NIH) notes the Adequate Intake (AI) during pregnancy is 450 mg/day, yet most pregnant people fall short.

The New Findings on Choline in Pregnancy

Researchers looked at data from 1,300 pregnant participants in the Alberta Pregnancy Outcomes and Nutrition (APrON) cohort in Canada.

Here’s what they measured in the third trimester:

  • Choline intake, estimated using a validated 24-hour dietary recall
  • Inflammation, measured in blood using high-sensitivity C-reactive protein (hs-CRP)

What the Research Says

The study found a significant inverse association between choline intake and inflammation: higher recent dietary choline intake was linked with lower hs-CRP levels in late pregnancy.

Even more striking: participants with higher choline intake had lower odds of clinically elevated hs-CRP (above 5 mg/L). The paper gives one example comparing very high intake (>700 mg/day) to low intake (200 mg/day), with dramatically reduced odds of elevated hs-CRP.

What the Research Doesn’t Prove

This was an observational cohort study, meaning it can show an association—but it can’t prove that choline caused inflammation to drop. There could be other differences between people with higher choline intake (overall diet quality, health conditions, lifestyle factors, etc.), even though the researchers used statistical methods to account for key variables.

Still, it’s an intriguing signal—especially because inflammation in pregnancy is such a big deal, and choline is a nutrient many people under-consume.

The Choline-Inflammation Connection

Choline isn’t just a “baby brain” nutrient. It also supports processes tied to immune function and cell signaling. The NIH notes choline is involved in cell membrane structure and signaling, neurotransmitter production, and gene expression—all of which can intersect with inflammatory pathways.

Choline participates in multiple biological processes that may influence inflammation regulation, and that the relationship observed in the study wasn’t simply “more is always better”—it appeared nonlinear, with the steepest improvement as intake rose from very low levels into moderate/higher ranges.

High-Choline Foods

Choline is found in many foods, but it’s especially concentrated in certain animal-based foods—and it also shows up in legumes and cruciferous veggies.

Some of the biggest choline boosts:

  • Beef liver (3 oz): 356 mg
  • 1 hard-boiled egg: 147 mg
  • Beef top round (3 oz): 117 mg
  • Roasted soybeans (½ cup): 107 mg

More strong options:

  • Chicken breast (3 oz): 72 mg
  • Cod (3 oz): 71 mg
  • Kidney beans (½ cup): 45 mg
  • Milk (1 cup): 43 mg
  • Quinoa (1 cup cooked): 43 mg

Veggie helpers:

  • Brussels sprouts (½ cup): 32 mg
  • Broccoli (½ cup): 31 mg
  • Cauliflower (½ cup): 24 mg

Real-life “choline combo” ideas:

  • Breakfast: 2 eggs + whole-grain toast
  • Lunch: quinoa bowl with roasted broccoli + beans
  • Dinner: salmon or chicken with Brussels sprouts
  • Snack: yogurt + a handful of peanuts

(And if eggs are off the table for you, soybeans, beans, quinoa, and cruciferous veggies can help—though it may take more intentional planning to reach 450 mg/day without animal foods.)

Should pregnant people take a choline supplement?

Many prenatal supplements don’t contain choline, and those that do often include small amounts. So, supplementation can help some people meet get to that recommended intake of 450 mg/day—but it’s not automatically necessary for everyone. As with all nutrients, whole foods should do the heavy lifting—don’t rely on supplements alone for essentials.

You may want to bring choline up at a prenatal visit if you:

  • Don’t eat eggs, meat, or dairy (vegetarian/vegan patterns can make choline harder to hit)
  • Have strong food aversions that limit protein foods
  • Are already taking a prenatal vitamin and want to know whether it includes choline (and how much)

Safety Note: Why More Choline Is Not Always Better

Choline has an established Tolerable Upper Intake Level (UL), and very high intakes can cause side effects (like fishy body odor, vomiting, sweating/salivation, low blood pressure, and liver toxicity).

For adults, the NIH lists a UL of 3,500 mg/day (and the pregnancy fact sheet notes ULs of 3,000 mg/day for ages 14–18 and 3,500 mg/day for ages 19–50).

If you’re considering adding a separate choline supplement, it’s worth a quick check-in with your prenatal care provider—especially if you’re already using a prenatal vitamin plus other supplements.

The Takeaway for Expecting Parents

This study doesn’t prove choline prevents pregnancy inflammation—but it does add to a growing body of evidence that choline is an underappreciated pregnancy nutrient. In this large cohort, higher recent choline intake was linked to lower hs-CRP in the third trimester and lower odds of clinically elevated inflammation.

More on Healthy Eating During Pregnancy:

 

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REFERENCES

  • Recent Choline Intake Is Inversely Associated with Inflammation in Pregnancy – Evidence from the Canadian APrON Cohort, The Journal of Nutrition, February 2026
  • National Institutes of Health Office of Dietary Supplements: Dietary Supplements and Life Stages: Pregnancy Fact Sheet for Health Professionals
  • Cornell Chronicle: Could a Common Nutrient Reduce Pregnancy Inflammation?
  • National Institutes of Health Office of Dietary Supplements: Choline Fact Sheet for Health Professionals 

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Disclaimer: The information on our site is NOT medical advice for any specific person or condition. It is only meant as general information. If you have any medical questions and concerns about your child or yourself, please contact your health provider.