Hey Mama (or Mama-to-be),
Let’s talk about a powerhouse nutrient you probably haven’t heard enough about—choline. It’s not trendy like folate or talked about like iron, but it’s crucial for growing that brilliant little baby brain (and keeping your brain firing on all cylinders too).
So what’s choline, and why should you care?
Choline helps build the brain and spinal cord, supports the placenta, and continues doing its magic while you breastfeed. It’s like the behind-the-scenes boss of baby development. Bonus? It’s also anti-inflammatory, which makes it a secret weapon in your clogged duct survival kit.
You know how lactation folks are always recommending sunflower lecithin to help prevent or manage plugged ducts? Well guess what—lecithin is basically a concentrated source of choline. So instead of reaching for that supplement, you can go straight to the source with whole-food choline. (Hello, eggs. We see you.)
How much do you need?
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Pregnant? Aim for 450 mg/day
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Breastfeeding? Bump it up to 550 mg/day
Where to get it? Here’s your “choline cheat sheet”:
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Egg yolks – The GOAT (One large yolk = ~147 mg of choline)
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Beef liver – A nutrient bomb if you can stomach it
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Chicken & turkey – Easy wins for dinner
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Fish – Especially salmon, cod, and tilapia
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Milk & yogurt – Because snacks
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Broccoli, Brussels sprouts & cauliflower – Plant-based options FTW
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Soybeans, kidney beans, peanuts – Budget-friendly and effective
Choline helps keep milk flowing smoothly and reduces inflammation that leads to those painful plugged ducts. So whether you're pregnant, pumping, or waking up at 3 AM with a baby stuck to your boob—getting enough choline is one of the best things you can do for both of you.
Bottom Line for Boobs:
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Builds baby brains
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Supports your brain + placenta
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Fights inflammation
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Helps prevent plugged ducts (Yes. Really.)
You’re growing and feeding a whole human. The least you deserve is a scrambled egg and a high-five.
Keep showing up, Mama.
Your milk is magic. And now… so are your yolks. 🥚✨
