Why Choline Is Important for Growing Kids and Toddlers

Written by: Dayvin Malifer

Date Published May 28, 2025

Time to read 3 min

Ever wonder how your toddler's brain develops so quickly? Or why early nutrition is so crucial for learning and memory? One key nutrient that plays a big role in early childhood development is choline. Despite being essential, many young children don’t get enough of it, which can impact their brain function, memory, and overall growth.

Choline is especially important for toddlers and young kids as their brains and bodies develop at a rapid pace. Let’s explore why this essential nutrient matters and how to ensure your child gets enough choline for optimal growth and cognitive function.

What Is Choline, and Why Is It Essential?

Choline is a vital nutrient that supports brain development, nerve function, and metabolism. While the body produces small amounts, it’s not enough to meet the needs of growing children, making dietary intake crucial (Zeisel, S. H., 2006).

The Science-Backed Benefits of Choline for Toddlers and Young Kids

1. Essential for Early Brain Development

Choline plays a major role in the formation of brain cells and neural connections. Research suggests that adequate choline intake during early development enhances cognitive abilities, including memory and attention span[1].

2. Supports Learning and Memory Formation

A study published in The American Journal of Clinical Nutrition found that children who received sufficient choline performed better in memory and problem-solving tests[2]. During early childhood, when learning milestones are critical, choline provides the foundation for strong cognitive abilities.

3. Helps in Nervous System and Muscle Function

Choline is essential for communication between the brain and muscles. It contributes to motor skill development, making it especially important for toddlers learning to walk, run, and refine their coordination[3].

4. Aids in Healthy Growth and Metabolism

Choline plays a key role in metabolism by helping the body process and transport fats. It also supports liver function and works with folate and B vitamins to prevent developmental delays[4].

How Much Choline Do Toddlers and Kids Need?

The National Institutes of Health (NIH) recommends the following daily choline intake:

0–6 months: 125 mg
7–12 months: 150 mg
1–3 years: 200 mg
4–8 years: 250 mg
9–13 years: 375 mg

Best Dietary Sources of Choline for Toddlers and Kids

Since young children have small appetites, it’s essential to include nutrient-dense choline-rich foods in their meals. Here are some excellent options[4]:

Egg yolks: One of the best sources—one egg provides about 147 mg of choline.
Breast milk and formula: Both contain choline, but formula-fed babies may need additional dietary sources as they transition to solids.
Lean meats and fish: Chicken, beef, turkey, salmon, and cod provide moderate amounts.
Dairy products: Milk, yogurt, and cheese contain small amounts of choline to support growing bodies.
Legumes and nuts: Peanuts, almonds, and soybeans offer plant-based choline options.
Vegetables: Broccoli, cauliflower, and Brussels sprouts contain beneficial amounts for plant-based diets.

Can Toddlers Get Enough Choline from Diet Alone?

Many children don’t consume enough choline-rich foods daily. A study found that over 90% of children fall short of their recommended choline intake[5]. If your toddler is a picky eater or follows a restrictive diet, consider consulting a pediatrician about supplementation.

Conclusion

Choline might not be the first thing that comes to mind when you think about your child’s nutrition, but it plays a big part in helping their brain and body grow. From supporting memory and learning to helping with motor skills and metabolism, it’s something growing kids really need. Since many little ones don’t get enough choline from their diet alone, it’s worth keeping an eye on their intake—especially during those important early years. A few simple food choices can go a long way in supporting their healthy development.

FAQs

1. Can choline improve speech and language development?

Yes! Choline supports brain cell communication, which is crucial for developing speech and language skills in toddlers.

2. Are choline supplements necessary for toddlers?

Most toddlers can get enough choline from food, but if they have dietary restrictions, a pediatrician may recommend supplementation.

3. What happens if my toddler doesn’t get enough choline?

Choline deficiency in young children may lead to memory problems, developmental delays, and difficulty with motor skills. Ensuring a balanced diet helps prevent these issues.

References

Zeisel, S. H. (2006). Choline: Critical role during fetal development and dietary requirements in children. Annual Review of Nutrition, 26(1), 229-250. Retrieved from https://pubmed.ncbi.nlm.nih.gov/16848706/ .
McCann, J. C., & Ames, B. N. (2009). Is there convincing biological or behavioral evidence linking choline deficiency to neurodevelopmental disorders? American Journal of Clinical Nutrition, 90(3), 703-718. Retrieved from https://pubmed.ncbi.nlm.nih.gov/18056830/ .
Yan, J., Jiang, X., West, A. A., Perry, C. A., Malysheva, O. V., Devapatla, S., ... & Caudill, M. A. (2013). Maternal choline intake modulates fetal biomarkers of choline metabolism in humans. American Journal of Clinical Nutrition, 98(5), 1310-1317. https://doi.org/10.3945/ajcn.113.065250 . Retrieved from https://pubmed.ncbi.nlm.nih.gov/22418088/ .
Zeisel, S. H., & da Costa, K. A. (2009). Choline: An essential nutrient for childhood development. PubMed, 67(11), 615-623. Retrieved from https://pubmed.ncbi.nlm.nih.gov/19906248/ .
Wallace, T. C., & Fulgoni, V. L. (2016). Assessment of total choline intakes in children in the United States. Journal of the American College of Nutrition, 35(2), 108-112. Retrieved from https://pubmed.ncbi.nlm.nih.gov/26886842/ .

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