When we talk about plant-based nutrition, nutrients like protein, iron, and vitamin B12 often take the spotlight. But there’s one essential nutrient that’s just as important for women’s health (especially during pregnancy and breastfeeding) that often flies under the radar. So, let’s talk choline and plant-based diets!

If you’re plant-based, understanding how to get enough choline is key for brain health, fetal development, and lifelong wellness. The good news? With the right approach, it’s absolutely possible to meet your needs.

Why Choline Matters for Women

Choline is an essential nutrient, meaning your body needs it but can’t make enough on its own. It works in partnership with other nutrients like folate and vitamin B12 and supports many key functions:

• Brain health and cognition: Choline helps make acetylcholine, a neurotransmitter vital for memory and learning.
• Nervous system and muscles: Supports healthy nerve signaling and muscle control.
• Liver function and metabolism: Plays a role in fat transport and preventing liver damage.

Choline Across Women’s Life Stages

Women have unique needs for choline at different stages of life:

• Preconception & Pregnancy:
  Choline is critical for fetal brain and spinal cord development and works alongside folate to reduce the risk of neural tube defects. Research also suggests it may support healthy placental function and improve cognitive outcomes for babies.
• Postpartum & Breastfeeding:
  Choline needs are even higher while nursing because your body prioritizes choline in breast milk to support your baby’s growing brain.
• Midlife & Beyond:
  Choline continues to support cognitive health and may help protect against age-related memory decline.

In short: choline is a lifetime nutrient, but it’s especially critical during pregnancy and breastfeeding.

Want to be sure your prenatal covers your choline needs? Grab the Prenatal Supplement Guide.

How Much Choline Do Women Need?

The Adequate Intake (AI) levels for choline differ by life stage:

• Adult women (non-pregnant): 425 mg/day
• Pregnancy: 450 mg/day
• Lactation: 550 mg/day

Despite its importance, most women don’t meet these targets, and the gap is even wider for plant-based eaters since most high-choline foods are animal-derived.

Choline on a Plant-Based Diet

The biggest challenge for plant-based women is that common choline sources—like eggs, fish, and meat—aren’t on the menu. But that doesn’t mean you can’t get enough.

Here are some top plant-based sources of choline with approximate amounts per serving:

• Soy foods
  • Tofu, firm (½ cup): ~35 mg
  • Tempeh (½ cup): ~60 mg
  • Edamame (1 cup): ~100 mg
• Cruciferous vegetables
  • Broccoli (1 cup cooked): ~60 mg
  • Brussels sprouts (1 cup cooked): ~60 mg
• Beans and lentils
  • Kidney beans (1 cup cooked): ~45 mg
  • Chickpeas (1 cup cooked): ~70 mg
• Whole grains and seeds
  • Quinoa (1 cup cooked): ~40 mg
  • Pumpkin seeds (1 oz): ~40 mg

While these foods add up, it can be tough to hit 450–550 mg/day during pregnancy and lactation with diet alone.

Should Plant-Based Women Take a Choline Supplement?

For many women, strategic supplementation is the simplest way to ensure adequate choline intake.

A few key points:

• Not all prenatals include choline—and if they do, the dose is often far below the daily AI.
• Combining foods and supplements is often the most reliable approach for plant-based women, particularly during pregnancy and breastfeeding.
• Supplement forms to look for:
  • Choline bitartrate (commonly used in prenatal vitamins)
  • Phosphatidylcholine from sunflower lecithin (well-absorbed and plant-based)

💡 Not sure what to look for? My Prenatal Supplement Guide breaks it all down, and if you’re not pregnant my Plant-Based Supplement Guide helps you cover your everyday nutrient bases.

Practical Tips for Meeting Your Choline Needs

Here’s how to set yourself up for success:

1. Include 2–3 servings of soy or legumes daily for a steady choline foundation.
2. Rotate in cruciferous veggies and whole grains like broccoli, Brussels sprouts, and quinoa.
3. Check your supplements—make sure your prenatal or multivitamin includes choline, or consider adding a standalone choline supplement.
4. Try choline-friendly meal ideas:
   • Tofu scramble with broccoli and quinoa
   • Lentil soup with a side of roasted Brussels sprouts
   • Edamame and veggie stir-fry with brown rice

Key Takeaways

• Choline is essential for women’s health—especially for pregnancy, breastfeeding, and lifelong brain function.
• Most plant-based women fall short, and supplementation is often necessary during high-demand life stages.
• A combination of choline-rich foods and the right supplements makes it simple to meet your needs.

Want to take the guesswork out of supplements?

• Download my Prenatal Supplement Guide if you’re pregnant or breastfeeding.
• Grab my Plant-Based Supplement Guide for support through every stage of your plant-based journey.