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The Best Sources of Choline for Brain Development

I’m not going to tell you that choline-rich foods can prevent things like ADHD, autism, or PANDAS – a disorder that you might mistake for autism. But I am going to tell you that getting good sources of choline into your diet while pregnant can certainly reduce the risk of these disorders. Read more below about why choline just might be one of the most important nutrients to focus on during pregnancy, breastfeeding, and early childhood.

The Best Sources of Choline for Brain Development | The Family That Heals Together

Can adequate choline intake during pregnancy really reduce the risk of autism, ADHD, and more?

Yes, choline is THAT important.

But if you take a look at prenatal supplements, you won’t find choline at all. Or, you’ll find only a small amount – far below the recommended 450 mg/day.

What is choline?

Choline is an essential nutrient. Which means that even though the liver makes choline, you must consume sources of choline to meet your body’s daily demand for this vital nutrient.

But what is choline and what does it for you? When you think of choline, think about the brain, the structure of cells, and healthy genes.

Choline:

Similar to nutrients like folate and B vitamins, choline supplies something called a “methyl donor” that feeds into the methylation cycle.

When it comes to a healthy pregnancy and fetal brain development, a diet rich in methyl donors can shape the expression of your baby’s DNA and affect your baby’s health as an adult.

Besides that, choline and other methyl-donors influence:

For example, choline protects the body against inflammation and the effects of inflammation during pregnancy – like preterm labor, intrauterine growth restriction, and preeclampsia.

In animal studies, researchers have found that getting plenty of choline during pregnancy and while nursing can dramatically reduce anxiety and social behavior in offspring that mimics autism.

Likewise, in a follow-up study on mothers supplementing with twice the recommended intake of choline during pregnancy, researchers suggest that choline can safeguard against the development of ADHD, autism, and schizophrenia.

Do you need to worry about choline deficiency?

Choline accumulates in the liver, kidneys, brain, breasts, and placenta. During pregnancy and while breastfeeding, the demand for choline is exceptionally high.

For example, a mother’s body will move large amounts of choline to her baby through the placenta. By some estimates, the level of choline in amniotic fluid is ten times higher than a mother’s blood levels.

Research has found that when choline intake exceeds recommendations, outcomes are better for mother and baby. Animal studies have shown better cognitive function, a healthier placenta, and a better response to fetal stress.

But, there’s a problem.

Almost 90% of folks do not meet the adequate intake amount of choline.

Many prenatal vitamins don’t include choline. And there’s a good chance your doctor won’t tell you to seek out choline-rich foods.

Outright deficiency is rare since the body can make choline. But if you are pregnant or breastfeeding, there’s a good chance that you’re at risk for choline deficiency.

Genetics also matter. Some folks with genetic variants impacting folate metabolism or the production of choline will be at a great risk for choline deficiency.

Signs of choline deficiency

Signs of choline deficiency are directly linked to what choline does in the body and where it’s stored. You may need more choline if you notice:

  • Low energy
  • Memory loss
  • Trouble learning
  • Mood changes

Fatty liver, metabolic disease, and dementia are also signs that the body needs more choline.

Sources of choline for pregnancy

The best sources of choline are animal-based foods.

During pregnancy, it’s a good idea to include foods high in choline like liver and egg yolks. Bite for bite, liver and eggs have the highest levels of choline along with other methyl donors, like folate and B vitamins.

Try this tasty, easy custard recipe to get your daily dose of choline-rich egg yolks!

In addition, if you’re not a fan of liver (sneaking it into recipes like meatballs and chili makes it way more palatable!), you can take it in supplement form (though keep in mind, you have to take lots of capsules to equal the same nutritional value as eating fresh liver). This is an excellent grassfed desiccated liver supplement.

Remember, methyl donors support the lifelong expression of your baby’s DNA.

Other good sources of choline include:

  • Poultry
  • Red meat
  • Scallops
  • Salmon
  • Atlantic cod
  • Shrimp
  • Milk, yogurt, and buttermilk
  • Brussels sprouts
  • Cauliflower
  • Peanut butter

How to choose the best choline supplement

When enriching your diet with choline, start with food.

For example, when eating egg yolks, you not only get choline. But you also get carotenoids like lutein and zeaxanthin that support baby’s vision and developing nervous system.

In addition to eating choline-rich foods, it’s a good idea to take extra choline as a supplement during pregnancy and while breastfeeding.

When looking for the best choline supplement, you may come across:

  • Choline bitartrate
  • Phosphatidylcholine
  • Lecithin

Choline bitartrate is a water-soluble free choline that goes directly to the liver. Whereas phosphatidylcholine – found in lecithin – is fat-soluble. Phosphatidylcholine first enters the lymph system and other organs before going to the liver.

These different pathways matter.

For example, there’s evidence that supplementing with phosphatidylcholine can change the choline composition of breast milk and support a more robust immune response in babies when compared to choline bitartrate.

During pregnancy and while breastfeeding, shop for a fat-soluble choline supplement like phosphatidylcholine or lecithin.

Make sure your choline supplement is non-GMO and avoid soy-based supplements. Instead, look for sunflower lecithin, like this one from Seeking Health.

If you haven’t thought about choline until now

Choline just recently popped up on the radar of companies making baby formula and prenatal vitamins. And there’s a good chance that the current daily requirements for choline are too low.

So if you suspect you didn’t get enough choline during pregnancy, be kind to yourself. It’s not too late.

Little ones – especially those on the autism spectrum, with ADHD, or learning disorders – can still benefit from choline-rich foods and supplements.

What are your family’s favorite sources of choline? Share in the comments!

Looking To Increase Breastmilk Production? Six Ways To Do It

The truth: I’ve never had an abundance of breastmilk, and though, for me, breastfeeding has always been an important part of raising healthy kids, I’ve found myself looking for ways to increase breastmilk production on several occasions. Below, contributor Daja gives us six ways to do just that. -Jaclyn

If you’ve been around new moms at all you’ve probably heard it. You may have even said it yourself. If you’re expecting a bundle of joy soon, it may be one of your greatest fears. What is it? “I just don’t have enough milk.”

But, is it possible to increase breastmilk supply?

Fortunately, the answer is YES! There isn’t a set amount of breastmilk you have. It’s not one of those things you either have or you don’t, that is completely out of your control. In fact, there is a lot you can do to increase breastmilk supply. Let’s talk about them.

Six ways to increase breastmilk

When you are considering how to boost breastmilk supply there are two things consider: Physical (non-food) means of increase and nutritional (food) means of increase.

Sometimes we want to pop a pill or drink a magic tea to solve the problem, but often a solution can lie in something mechanical or physical you can actually do.

And oftentimes we need to supplement or to know what to eat or what not to eat, because let’s be honest… we all think about what we are going to eat next. In fact, when I go to bed at night, I’m already dreaming of breakfast!

So, let’s consider both the physical and the nutritional means of increasing your milk supply. Here are three tips for each.

Physical ways to increase breastmilk

1. Breastfeed often. 

You may have heard that you should nurse your baby every two hours in the beginning. Forget that. Nurse your baby as often as you possibly can.

Baby’s fussing? Try nursing. Baby is happy? Try nursing. You’re bored? Try nursing.

Breastfeeding works on a basic supply and demand principle. The more the baby demands, the more your body will supply.

2. Reduce the stress in your life.

Reduce stress, even if temporarily. Stress can cause reluctant “let-down” of breastmilk. This, in turn, can lead to more stress as the baby struggles for milk. Then mom is more stressed and it becomes a vicious cycle.

Inhibited let-down is not a permanent condition and does not necessarily indicate anything is wrong with your body or the breastfeeding relationship. So, find a way to relax while you breastfeed.

Go to a quiet room alone if you need to. Have a cup of herbal tea. Take off your bra. Use positive visualization, such as you used in childbirth. Pray and meditate.

3. Sleep with your baby. 

Why is this important? Well, for several reasons. The first is that once you are comfortable with it, you will sleep more. Secondly, sleeping with your baby doubles the number of breastfeeding sessions, which helps to establish good supply. (source)

This doesn’t have to just apply to nighttime parenting. Sleep with your baby during naps. Every new mom needs naps.

Nutritional ways to increase breastmilk supply

4. Try galactagogues.

Herbs that increase milk supply are called “galactagogues,” which literally means “milk suppliers.” (It does make us sound like superheroes, doesn’t it?! Where’s my cape?)

Herbs that help increase breastmilk include fenugreek*, hops, nettles, fennel, milk thistle and dandelion.

(*Fenugreek is contraindicated in pregnancy. Always proceed with caution and check with a trusted physician or herbalist when using medicinal herbs in childbearing years.)

You can mix these herbs yourself into comforting teas that you can sweeten with honey or maple syrup. When you sit down to nurse you can drink tea (hot or iced). A cup or two a day is usually more than sufficient to have an effect on supply.

You can also powder these herbs and take them in capsules, along with your other supplements.

Try this pre-made Mother’s Milk tea for a powerful combination of herbs to help increase breastmilk supply.

Another good way to use galactagogues is to add a bit to your breakfast smoothie. Speaking of smoothies…

5. Get enough calories

According to the American Academy of Pediatrics, a breastfeeding mother has an increased energy need of 450-500 calories per day. (source)

Therefore, the time during breastfeeding, especially in the early days, is no time for dieting. You need calories to produce that liquid gold.

In the immediate postpartum period, I like to start my day with a lactation smoothie.

Ingredients:

  • 1 frozen banana
  • 2 tablespoons brewer’s yeast (you can add a spoonful of powdered galactagogues, listed above)
  • 1 tablespoon blackstrap molasses
  • 6 oz. raw milk (or kefir)
  • cocoa powder to taste
  • spoonful of peanut or almond butter (optional)
  • handful ice

Jaclyn’s tip: add a scoop of my DIY hormone-balancing supplement, which is packed full of extra nutrition like good fats and protein. Grab the recipe here.

Place all ingredients in a blender and puree. This smoothie packs a punch: it’s high in calories, iron, B vitamins, essential minerals, protein, and the brewer’s yeast is excellent for boosting milk supply! (source)

6. Stay hydrated

Your body has to create this magical liquid from something, so you need to drink enough fluid. Water, herbal tea, and juice are good choices. Try not to overdue it on coffee and tea, as caffeine can be dehydrating.

As someone who has been breastfeeding a long time (15 1/2 years, actually), I can tell you that as soon as I sit down to nurse I am suddenly parched. I need water, STAT. So, I plan ahead with a cup of tea or glass of water when I sit down to feed the bebe. Baby is happy. Mommy is happy and hydrated.

Bonus Tip! Go easy on these herbs and foods:

If your goal is to increase breastmilk supply, you may want to steer clear, or at the very least go easy, on the following, as they have been shown to decrease or inhibit milk supply (source):

  • sage
  • black walnut
  • chickweed
  • parsley
  • peppermint
  • thyme yarrow
  • oregano
  • lemon balm

Breastfeeding is truly one of the most rewarding things I’ve ever done. However, it often doesn’t come easy, even for a veteran!  But, you know what, mama? You got this! Keep at it. Do what you can. And enjoy nourishing and bonding with that precious bundle!

Jaclyn’s note: the above tips should help most mamas struggling with low milk supply. If efforts such as the above do not increase breastmilk supply for you, you may need to seek help from a qualified midwife, lactation consultant, or women’s health specialist who can test hormones or other factors that may be contributing to supply issues.

What have you tried to increase breastmilk production?
Be sure to share for your new mama friends using one of our links below!

Six Ways To Increase Breastmilk Production | The Family That Heals Together