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One essential compound, many potential uses
Your body knows lecithin as the main component of cell membranes, which regulate the passage of nutrients in and out of our cells. Our muscles and nerve cells contain lecithin. It's also found in the protective sheath found around our brain. Biochemists sometimes call it phosphatidylcholine, a molecule containing choline (a B vitamin), phosphorus (an important mineral), glycerin, and fatty acids (saturated, unsaturated, and polyunsaturated). Many processed foods such as chocolate, ice cream, margarine, and mayonnaise contain lecithin as a thickener and stabilizing agent.
Lecithin supplements may help treat neurologic disorders, high cholesterol, and gallstones, and may also protect your liver. Some evidence suggests that lecithin may support the immune system, although the results of scientific studies have been inconclusive.
Quick Facts About Lecithin
- Phosphatidylcholine and choline, compounds of lecithin, are also sold separately as supplements.
- No RDA has been established, but the usual dose of lecithin is 1 to 3 grams per day
- Some foods richest in lecithin are egg yolks, cabbage, cauliflower, and soybeans; other foods high in lecithin include caviar, legumes, organ meats, and whole grain products; all animal and plant products contain some lecithin (choline).
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You May Need More Lecithin Supplements if You
Do not eat a well-balanced diet
What Works Best -- and Worst -- with Lecithin
Phosphatidylcholine and choline, compounds of lecithin, are also sold separately as supplements
Product Forms Available
Individual supplements in granular form, capsules, tablets or liquids
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The major active ingredients of lecithin are phosphatidylcholine and choline. You can also find fatty acids, carbohydrates, and phosphorus in lecithin.
Lecithin can be found in all living organisms. You will find this substance in foods such as egg yolks, soybeans, and vegetables. The lecithin in egg yolks appears in its saturated form, whereas in soybeans and vegetables, lecithin is polyunsaturated.
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Lecithin seems to be a valuable asset to your body. It is an essential compound, even at the cellular level. Your central nervous system and your brain need it to function properly. Advocates of lecithin claim that this compound may reduce cholesterol levels, enhance your brain function and memory, and protect your liver.
A major source of choline lies in lecithin. Choline aids in the production of acetylcholines, which you need for proper brain function. As an essential substance of your nervous system, lecithin may help with neurological disorders, such as Alzheimer's disease. Lecithin may also help you improve your memory or prevent memory loss. Again, there is no scientific evidence to corroborate these claims.
Lecithin may lower your blood cholesterol level by enhancing cholesterol metabolism in the digestive system. Some say it may also protect your arteries from build-up of fatty deposits, thus protecting you from atherosclerosis. More conclusive studies are needed to show exactly how lecithin works in preventing atherosclerosis.
You may benefit from taking lecithin supplements if you have a liver disorder such as cirrhosis, viral hepatitis, or diabetic fatty liver. Research is promising, but more is needed to understand lecithin's use as a liver support.
Lecithin is also an emulsifier. In the culinary world, it is used as a thickener and a stabilizer for processed foods such as margarine, mayonaise, and ice cream. The cosmetic and pharmaceutical industries use lecithin to emulsify and stabilize creams, lipsticks, and conditioners.
When Ingested Regularly, Lecithin May Help
- Treat neurological disorders
- Prevent memory loss
- Reduce gallstone pain
- Lower blood cholesterol levels
Storage
You should keep lecithin supplements in a cool, dry place.
If your source of lecithin comes from egg yolks, soybeans, or vegetables, store them in the refrigerator, as you normally would.
Dosage and Administration
In general, if you are healthy and eating a well-balanced diet, you may not need to take lecithin supplements. However, if you do take lecithin, a commonly recommended dosage is 1 to 3 grams in the form of capsules, or as directed on label. Another common dosage is 1 to 2 tablespoons of lecithin granules that can be sprinkled on soup or cereal.
You may find lecithin in the following forms: capsules, granules, and liquid.
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Pregnant Women
Use in pregnancy is not recommended. One inconclusive report suggests complications with the offspring of lab animals.
Side Effects
If you take the recommended dosages of lecithin, you will probably not experience any adverse side effects. However, excessive amounts of lecithin may cause - Nausea
- Vomiting
- Upset stomach
- Abdominal pain
- Loose stools
If you experience any of these adverse effects, you should stop taking lecithin supplements and talk to your doctor.
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Sources & Further Reading
Books
1. Balch, James, F., P.A. Balch. Prescription for Nutritional Healing. Garden City Park, New York: Avery Publishing Group, 1997.
2. Blumenthal, Mark, W.R. Busse, A. Goldberg, J. Gruenwald, T. Hall, C.W. Riggins, R.S. Rister, S. Klein. The Complete German Commission E Monographs, Therapeutic Guide to Herbal Midicines. Boston, Massachusetts: American Botanical Council, 1998.
3. Duke, James A. The Green Pharmacy. New York, New York: St. Martin's Paperbacks, 1997.
4. Lieberman, Shari, N. Bruning. The Real Vitamin & Mineral Book. Garden City Park, New York: Avery Publishing Group, 1997.
5. Murray, Michael. Encyclopedia of Nutritional Supplements. Rocklin, CA: Prima Publishing, 1996.Find more books on health and wellness at  barnesandnoble.com.
Articles
1. Dahlan W; Chatnilbandhu S; Na-Nagara B; Carpentier YA. "Fish meal lecithin as alternative precursor of docosahexaenoate and choline". Biomed Environ Sci. 9(2-3):263-8. Sep 1996.
2. Dreher F; Walde P; Luisi PL; Elsner P. "Human skin irritation studies of a lecithin microemulsion gel and of lecithin liposomes". Skin Pharmacol. 9(2):124-9. 1996.
3. Narain PK; DeMaria EJ; Heuman DM. "Lecithin protects against plasma membrane disruption by bile salts". J Surg Res. 78(2):131-6. Aug 1998.
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