Lecithin
A fatty substance that is essential for the structure and function of cell membranes.
Also known as: Phosphatidylcholine
Overview
Lecithin is a fatty substance that is found in all living cells. It is a mixture of phospholipids, with phosphatidylcholine being the most abundant. Lecithin is a major component of cell membranes, and it plays a crucial role in maintaining their structure and fluidity. It is also involved in the transport of fats and cholesterol in the body. Lecithin is a source of choline, an essential nutrient that is a precursor to the neurotransmitter acetylcholine, which is important for memory and cognitive function. Lecithin is often used as a supplement to support brain health, liver function, and cardiovascular health.
Key Benefits
Supports Brain Health
As a source of choline, lecithin can help support cognitive function and memory.
Promotes Liver Health
Lecithin is involved in the transport of fats from the liver, which can help prevent fat accumulation and support liver function.
Supports Cardiovascular Health
Lecithin may help lower cholesterol levels and support overall cardiovascular health.
Dosage & How to Take
Dosage can vary depending on the intended use. It is often taken in softgel or granule form.
| Purpose | Dose | Notes |
|---|---|---|
| Brain Health | 1200-2400 mg per day | Taken in divided doses. |
| Liver Support | 1200-2400 mg per day | Taken in divided doses. |
Best Time to Take
Best taken with meals to aid in absorption.
With or Without Food
Recommended
Forms & Bioavailability
| Form | Absorption | Best For | Notes |
|---|---|---|---|
| Soy Lecithin | High | General supplementation. | The most common and affordable form of lecithin. |
| Sunflower Lecithin | High | A soy-free alternative. | A good option for individuals with a soy allergy. |
Side Effects & Safety
Common
- Diarrhea
- Nausea
- Stomach pain
Rare
- None known
Contraindications
- Individuals with a soy allergy should avoid soy lecithin.
Interactions
No significant interactions have been reported.
Scientific Research
Effect of soy lecithin on fatigue and menopausal symptoms in middle-aged women: a randomized, double-blind, placebo-controlled study
High-dose soy lecithin not only increases vigor, but also lowers the diastolic blood pressure and cardio-ankle vascular index in middle-aged women.
Lecithin and cardiovascular health: a comprehensive review
Lecithin has the ability to reduce excess low-density lipoprotein cholesterol and promote high-density lipoprotein cholesterol levels.
Food Sources
Products With Lecithin
4 products in our database contain this ingredient
Frequently Asked Questions
Medical Disclaimer
This content is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any supplement regimen, especially if you have pre-existing health conditions or are taking medications. The statements on this page have not been evaluated by the Food and Drug Administration.