Pregnant or breastfeeding? Why DHA and Choline Matter More Than You Think

Right now, while you are reading this, your baby is building a brain.

Billions of cells are forming. Tiny neural connections are developing at extraordinary speed. Structures that will later support memory, learning, vision and emotion are taking shape — quietly, invisibly, and completely dependent on the nutrients available to them.

It’s natural to ask: Am I giving my baby everything needed for this incredible process?

Most women know about folic acid and iron. Far fewer have heard about DHA and choline. Yet research increasingly shows that these two nutrients play important structural roles during pregnancy and breastfeeding.

Pregnancy Is a Unique Window of Development

Pregnancy is not just “more nutrition.” It is a period of profound biological sensitivity. Scientific literature describes it as a time when maternal nutrition influences developmental processes at a structural and even epigenetic level .

In simple terms: the nutrients available during pregnancy help shape how cells are built and how tissues develop.

Two nutrients with especially important structural roles are DHA and choline.

DHA: A Building Block of Your Baby’s Brain

DHA (docosahexaenoic acid) is a long-chain omega-3 fatty acid. It is not just another fat — it is a structural component of cell membranes, particularly in the brain and retina. During your pregnancy, your baby’s brain grows at an extraordinary rate. DHA becomes one of the key building materials of neuronal membranes.

Under EU and UK regulation, the following authorised health claim applies:

Maternal intake of DHA contributes to the normal brain and eye development of the fetus and breastfed infants.

This means DHA is not a marketing trend — it has regulatory-approved recognition for its role in development.

By the way: Did you know that omega-3 intake also relates to maternal well-being during pregnancy? Omega-3 fatty acids are involved in inflammatory and signaling pathways, and observational research has reported associations between low omega-3 status and increased antenatal depressive symptoms. While nutritional supplements are not treatments for depression, maintaining adequate intake is part of overall nutritional support during pregnancy.

Choline: The Unknown but Essential Nutrient

Choline is far less talked about than folic acid or DHA — yet it is absolutely essential as well.

Your body cannot produce enough choline on its own, which means it must come from food or supplements. Good food sources include eggs (especially the yolk), salmon, chicken or soybeans.

Choline is required for the synthesis of phosphatidylcholine, a major component of cell membranes, for the production of the neurotransmitter acetylcholine, for detoxification of homocysteine, as well as for lipid metabolism and methylation processes. Like DHA, it seems indispensable for normal brain and eye development of your baby during pregnancy and breastfeeding.

One remarkable fact often surprises women: the placenta actively concentrates choline for the developing baby. In fact, placental levels are substantially higher than maternal blood levels . This shows how strongly the body prioritises choline for your baby during pregnancy.

The problem is that population data show most adults fall well short of the recommended choline intake levels. These are 400 mg per day for adults, 480 mg during pregnancy and 520 mg while breastfeeding.

Consuming two to three eggs per day, or a combination of eggs with fish or poultry, can reliably meet these requirements. A fully plant-based approach can achieve adequate intake, but it is considerably more challenging and requires deliberate food selection.

How DHA and Choline Work Together

Imagine constructing a delicate structure. DHA forms part of the membrane walls of brain cells. Choline is needed to produce phosphatidylcholine — another major membrane component .

Together, they support membrane integrity and structural development. This biochemical partnership is one reason why more modern pregnancy supplements now include both DHA and choline.

After Birth: Why It Still Matters

Brain development does not end at delivery. Both DHA and choline are present in breast milk, and maternal intake influences what is transferred to the infant. During breastfeeding, your body continues to supply structural nutrients to support ongoing development.

The Question Many Mothers Ask

“Am I getting enough?”

No single nutrient determines your baby’s future. Development is complex and beautifully resilient. But ensuring adequate intake of key structural nutrients such as DHA and choline is one evidence-supported way to align nutrition with physiology during this unique period of life.

If you are unsure whether your diet provides sufficient amounts, speak with your healthcare provider about appropriate supplementation during pregnancy and breastfeeding.

You are already doing something extraordinary. Supporting your body with the right nutrients is simply one more way of caring — for yourself and for the new life you are growing.

Frequently Asked Questions About DHA and Choline in Pregnancy

1. Why is DHA important during pregnancy?

DHA is a structural omega-3 fatty acid that forms part of brain and retinal cell membranes. Maternal intake of DHA contributes to the normal brain development of the fetus and breastfed infants .

2. What does choline do in pregnancy?

Choline is involved in building phosphatidylcholine, an essential component of cell membranes. It also supports normal methylation and contributes to normal homocysteine and lipid metabolism.

3. Do most women get enough choline from diet alone?

Research indicates that many adults do not reach recommended adequate intake levels for choline . Intake may be lower in women who consume fewer animal-based foods.

4. Do DHA and choline work together?

Yes. DHA is incorporated into membrane phospholipids, and choline is required to produce phosphatidylcholine. Together, they support structural membrane development.

5. Should I continue DHA and choline while breastfeeding?

Both DHA and choline are transferred into breast milk, and maternal intake influences availability to the infant . Discuss continuation with your healthcare provider.

Scientific References

Andonotopo et al. Nutriepigenomics in perinatal medicine. J Perinat Med 2025
Burns et al. Choline—An Essential Nutrient. Int J Mol Sci 2025
Derbyshire. Choline in Pregnancy and Lactation. Nutrients 2025
Ładno et al. Selected Lipidome Components and Perinatal Depression. Nutrients 2025
Paules et al. Future Directions in Choline. Nutrients 2025