Comfort food for super moms: How choline, lecithin & vitamin B12 can make everyday life easier

Everyday life as a mother is colorful, demanding and often exhausting. Between family organization, mental load and the desire to do everything justice, there is hardly any time for regeneration. This is exactly where a targeted supply of nutrients can provide valuable support. Choline, lecithin and vitamin B12 are among the micronutrients that play a particularly important role for the nervous system, mental performance and general vitality. In combination with a balanced diet and small moments of self-care, they can help to make everyday mom life easier. Find out here how these nutrients work and why they can be so important, especially during pregnancy and beyond.

Choline: an often underestimated nutrient with great importance

Choline, formerly known as vitamin B4, is an essential nutrient that plays an important role in numerous processes in the body - especially during pregnancy. Although our body can produce small amounts of choline itself, this natural production is often not enough to fully cover our needs. It is therefore recommended that we take in sufficient amounts through our diet or suitable food supplements. There is a particularly high requirement during pregnancy, as choline can be of crucial importance for the healthy development of the unborn child [1].

Why choline is particularly important during pregnancy

When a little life is growing, the body is running at full speed and this requires an extra portion of care. Especially during this special time, choline is an often overlooked but all the more important nutrient. It not only supports your own health, but also plays a role in the development of the baby's brain and nervous system, especially in the first few months of pregnancy [1].

The daily requirement is now increasing significantly: According to the European Food Safety Authority (EFSA), the recommended intake for pregnant women is around 480 mg per day [2]. However, many women consume less choline in their diet than they actually need. For mama heroes who want to actively support their well-being and that of their baby, a targeted supplement can therefore be useful - ideally tailored to individual needs and with medical supervision.

What choline does in the body 

Choline is a real all-rounder. As a building block of cell membranes and a component of acetylcholine, an important messenger substance in the brain, it is involved in many processes that keep us physically and mentally stable throughout life. This is especially true in times of change, such as pregnancy.

The most important tasks of choline include

Contribution to the normal function of the nervous system: According to studies, choline contributes to the normal function of the brain and nerves [3] - important for concentration and inner balance.

Healthy liver function: It helps the body to metabolize fats and relieve the liver of its important work.

Homocysteine metabolism: Together with other B vitamins, choline contributes to a balanced metabolism, which influences heart health, among other things [4].

Choline is available in various forms in food supplements. For example, as choline bitartrate, CDP-choline (citicoline) or alpha-GPC. These so-called choline forms differ in their absorption and effect. Which variant is the right one also depends on what you want from the supplement. Be it more focus in everyday life or targeted support during pregnancy.

These foods are particularly high in choline

A balanced diet is the best basis for your health and choline can be incorporated wonderfully into this. Some animal products in particular contain a lot of it, but plant sources can also make their contribution.

These foods are particularly rich in choline (per 100 g) [5]:

• Eggs - approx. 251 mg
• Beef liver - approx. 418 mg
• Spinach - approx. 645 mg
• Soybeans (dried) - approx. 116 mg

Especially when appetite, preferences or intolerances play a role during pregnancy, it can be challenging to get enough choline from food. In such cases, a good pregnancy vitamin with choline bitartrate or another form of choline can be a valuable supplement and help mama heroines to feel well nourished all round.

Lecithin - a gentle source of strength for mums-to-be

Pregnancy is a special time: emotionally, physically demanding and deeply powerful. Your body performs little miracles every day and deserves loving support. One of these silent helpers is called lecithin. Perhaps not as well-known as folic acid or iron, but nevertheless a valuable companion for you as a mom and for the little life growing inside you.

Especially when everyday life is stressful and you long for more balance and well-being, lecithin can provide gentle support, whether for nerves, digestion or as a building block for the cells [6] [7].  

What is lecithin and why do we hear it more often now?

Lecithin may sound a little technical at first, but it is a completely natural component of many foods and our bodies. It belongs to the family of phospholipids, i.e. fat building blocks that are needed wherever flexibility and stability are required: in our cell walls, in the liver, in the brain.

Expectant mothers often have an increased need for precisely these substances, because their baby is also building cells, nerve tissue is developing and structures are growing [8] . Lecithin from the diet or as a supplement can be a valuable stimulus. High-dose soy lecithin, which is obtained from plants and is therefore suitable for many diets, is particularly well tolerated.

How lecithin can help in everyday mommy life

Many women report that they listen to their gut feeling even more during pregnancy - both literally and figuratively. This is because the gastrointestinal tract often reacts more sensitively. Lecithin can provide support here, as it helps with fat digestion and can therefore promote a more pleasant gut feeling, especially in combination with a balanced diet [9].

Lecithin also plays a role for the nervous system: it is involved in the production of choline, an important nutrient for concentration and mental resilience. Especially in phases of exhaustion - whether due to hormonal changes, lack of sleep or emotional highs and lows - lecithin can contribute to inner stability. [6]

These foods provide lecithin

A healthy diet is a powerful ally, especially during pregnancy and beyond. Lecithin can be easily integrated into everyday life through various foods, without any additional effort.

These sources are particularly rich in lecithin [10]:

• Eggs - especially the egg yolk contains a high concentration
• Soybeans and products made from them, such as tofu or soy drinks
• Nuts and seeds, such as sunflower seeds or walnuts
• Offal such as liver - but only in consultation with a healthcare professional during pregnancy

If you are in a particularly demanding phase of life, for example during breastfeeding or if you have an increased requirement, you can also use selected products such as soy lecithin in powder form or capsules. This can be a useful supplement, especially when everyday life leaves little scope for elaborate meals.

Vitamin B12 - energy and nerve strength for strong moms

Everyday life during pregnancy brings with it many new challenges: physical, emotional, organizational. It's no wonder that you sometimes feel tired, out of sorts or simply a little “out of sorts”. This is exactly where vitamin B12 can provide quiet but effective support.

It is one of the most important companions for expectant mothers - for more energy, a stable nervous system and healthy development of the baby. Women with a plant-based diet or vegans in particular should pay close attention to their B12 levels, as the requirement increases during pregnancy and an adequate supply cannot always be taken for granted.

Why vitamin B12 is so important during pregnancy

Vitamin B12 has many small tasks in the body that work together to achieve great things: it supports cell division, helps to form red blood cells and is involved in the function of the nervous system [11].

A good supply of B12 is particularly important during pregnancy, when the little miracle in your belly is growing from day to day:

• For the development of the child's nervous system
• To support a healthy energy metabolism
• For normal blood formation and to prevent tiredness and fatigue 

The requirement remains high even during breastfeeding, as the body continues to work hard. It is therefore worth keeping an eye on vitamin B12 as a silent companion.

Possible signs of a B12 deficiency

A vitamin B12 deficiency often only becomes apparent at a late stage and the symptoms are not always clear. However, our body often sends small signals when something is not quite right.

Typical signs to look out for [12]:

• Persistent tiredness despite getting enough sleep
• The feeling of having difficulty concentrating
• Paleness or a general lack of energy
• Tingling in the hands or feet
• Emotional fluctuations or an inner restlessness

The B12 status can be reliably determined via the so-called holo-TC value, which is the most reliable method to see how well the body is actually supplied.

How to cover your vitamin B12 requirements 

Vitamin B12 is mainly found in animal foods - which is why these are particularly good sources [11]:

• Meat and liver
• Fish
• Eggs and dairy products

Those who follow a vegan or vegetarian diet usually have no natural sources in their diet. A well-chosen vitamin B12 supplement can be useful here. Many people opt for variants with high bioavailability, such as methylcobalamin.

So-called B-complex preparations, which combine several B vitamins, are also a popular option. They are often combined with L-ascorbic acid (vitamin C), which can also support absorption.

Regardless of how you cover your needs, it is important to take care of yourself and give your body what it needs during this special time.

Tips for an all-round good supply of nutrients during pregnancy

Pregnancy is one of the most intense, exciting and powerful phases in a woman's life. The body changes, needs shift and with them comes a growing awareness of how important a good supply of nutrients is now.

It's not about making everything “perfect”, but about taking care of yourself and the growing life in your belly. Small, everyday impulses can help you to feel strengthened, full of energy and simply well nourished - day after day.

Why a balanced diet is so important now

A healthy, balanced diet lays the foundation for physical and emotional balance during pregnancy. The body doesn't need “twice as much” now, but it does need more of certain things at the right time.

These are particularly important:

Omega-3 fatty acids such as DHA, which contribute to brain development in babies and can also reduce the risk of cardiovascular disease in the mother [13].

Unsaturated fatty acids, which are found in nuts, avocados and high-quality vegetable oils, support metabolism and cell health.

Vitamin D, which ensures healthy bones and a well-functioning immune system - often insufficient, especially in the darker months [14].

Vitamin B6, which is known as a natural supporter against nausea in the first few weeks of pregnancy [15].

Little helpers for everyday life - gentle nutritional supplements that make sense

If your appetite fluctuates or your everyday life is once again full of to-dos, a targeted nutritional supplement can be a relaxed way to gently support your body. It is always important to ensure quality, tolerability and good bioavailability.

Here are a few tips for a beneficial supplement in everyday mom life:

Omega-3 from algae oil is a plant-based, well-tolerated alternative to fish oil - especially for vegetarians or vegans.

Combination supplements with vitamin D and K2 ensure good interaction for bone health.

B-complex products, which combine several B vitamins, can help to stabilize nerves and energy metabolism - especially when the day is more strenuous.

Pay attention to gentle formulations: without unnecessary additives and well tolerated by the sensitive gastrointestinal tract.

Supplements should never replace, but rather accompany and support you in feeling good in your skin and mastering everyday life with strength.

Frequently asked questions and other important answers for expectant mothers

Is it bad if you don't take any pregnancy vitamins?

Not necessarily - many women manage to cover their requirements well through their diet. However, there are phases of life in which the body needs more or everyday life does not always allow for perfect nutrition. A moderate, high-quality supplement can be helpful here. A discussion with your doctor or midwife can provide clarity here.

Is choline necessary for pregnancy?

Choline is an essential nutrient that plays an important role during pregnancy. Among other things, for the development of the child's nervous system. Unfortunately, the dietary supply is not always sufficient, so it is worth taking a closer look at your intake.

I eat a vegan diet, what should I pay particular attention to?

Particular attention should be paid to vitamin B12, vitamin D, omega-3 fatty acids (e.g. from algae oil) as well as iron and zinc. With a little attention and, if necessary, support from specialists, you can easily cover your requirements.

What if I am unsure whether I have sufficient supplies?

Talk to your midwife or doctor. A simple blood test, e.g. to determine holo-Tc (vitamin B12) or vitamin D levels, will quickly provide certainty.

Where can I find more information?

Reliable sources are professional associations such as the DGE (German Nutrition Society), your gynecologist or qualified nutritionists with experience in pregnancy support.

Caring starts with yourself

No matter how many questions arise or how turbulent everyday life can sometimes be: you're doing great! Trust your body, your intuition and give yourself the support you need to feel good.

Because every mama heroine deserves to feel seen, strengthened and supported - both inside and out.

Sources

[1] https://pmc.ncbi.nlm.nih.gov/PMC3639110
[2] https://pubmed.ncbi.nlm.nih.gov/36432547
[3] https://www.ncbi.nlm.nih.gov/NBK114308
[4] https://pmc.ncbi.nlm.nih.gov/PMC4326479
[5] https://pubmed.ncbi.nlm.nih.gov/12730414
[6] https://pmc.ncbi.nlm.nih.gov/PMC4882550
[7] https://pubmed.ncbi.nlm.nih.gov/24246994
[8] https://www.ncbi.nlm.nih.gov/NBK501772
[9] https://pubmed.ncbi.nlm.nih.gov/33385913
[10] https://pmc.ncbi.nlm.nih.gov/PMC9853391
[11] https://ods.od.nih.gov/VitaminB12-HealthProfessional
[12] https://pmc.ncbi.nlm.nih.gov/PMC6543499
[13] https://efsa.onlinelibrary.wiley.com/efsa.2009.1007
[14] https://www.dge.de/vitamin-d
[15] https://pubmed.ncbi.nlm.nih.gov/2047064

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