If I asked you to name the most important nutrients for your child's brain development, you'd probably say omega 3 or iron. Maybe vitamin D. And you'd be right. But there's a nutrient that's become increasingly recognised in the last few years that most parents have never heard of: choline.
Choline is an essential nutrient, which means the body can't make enough of it on its own. It has to come from food (or supplementation). And here's the thing that stopped me in my tracks when I first studied this in my postpartum nutrition certification: approximately 90 to 95% of pregnant women consume less choline than the recommended daily intake. If mums aren't getting enough, the chances are their children aren't either.
90-95%
of pregnant women consume less choline than the recommended daily intake. The American Medical Association now recommends that prenatal vitamins include evidence-based levels of choline.
What does choline actually do?
Brain development and cognitive function: Choline is a building block for acetylcholine, a neurotransmitter involved in memory, learning and concentration. It's critical during periods of rapid brain growth (which is basically the first few years of life).
Cell structure: It's needed to make phosphatidylcholine, a major component of cell membranes throughout the body.
Liver function: Choline supports the liver's ability to process and transport fats.
DNA methylation: It plays a role in gene expression, which is especially important during early development.
When I was working in clinic with new mums, choline was one of those nutrients we often associated with "mum brain." So many women would come in with brain fog, poor memory and reduced cognitive function. And when we looked at their choline intake, it was almost always low. There's some evidence that improving choline status can support cognitive function and memory at all ages, which makes it relevant for the whole family.
How much do kids need?
1 to 3 years: 200mg per day
4 to 8 years: 250mg per day
Breastfeeding women: 550mg per day
For context, 2 large eggs (the richest food source of choline) contain approximately 294mg.
Best food sources of choline
Eggs (the single best source, especially the yolk), liver, salmon, beef, lamb, pork, poultry, brussel sprouts, beans, lentils, ricotta cheese, milk, pumpkin seeds, broccoli, yoghurt, quinoa, nuts, avocado, and banana.
Eggs really are the standout here. If your child eats two eggs, they've covered most of their daily choline needs in one meal. This is one of the reasons I'm such a big advocate for eggs as a daily food for kids (and why I hide egg yolk in porridge, pancakes and baking whenever I can).
The egg yolk trick
If your child won't eat eggs on their own, try mixing an egg yolk into hot porridge while it's cooking (it disappears completely), add it to pancake batter, blend it into smoothies, or stir it through pasta sauce. Some children won't notice, and some will. But every bit of exposure counts and the nutritional payoff is huge.
Why we included choline in Kids Immune Protein
When I was formulating Immune Protein, choline was a non-negotiable inclusion. Each serve provides 110mg of choline bitartrate, which is a significant contribution towards a child's daily needs. This was especially important to me because I know how many children don't eat eggs regularly, and without eggs, meeting choline requirements from food alone becomes really difficult.
110mg
of choline bitartrate per serve of Kids Immune Protein, supporting brain development, memory and cognitive function alongside the protein, vitamins and probiotics in every scoop.
