The Consumer Guide to Lecithin
In this guide... The word lecithin in a general sense refers to a naturally occurring phospholipid (a type of structural fat that is soluble in both fat and water) found in human tissues as well as animal and plant foods. Lecithin is made up of fatty acids, the choline-containing compound phosphatidylcholine, and other compounds. Scientists, however, may use the word lecithin in a more restricted way to refer specifically to phosphatidylcholine. The food and supplement industry uses the more general definition, which is also how we'll define lecithin here.
A French scientist discovered lecithin in 1850 and named it from the Greek work lekithos for egg yolk. Lecithin is widely used in the food industry as an emulsifer, an agent used to help liquids hold together that normally don't mix well. For example, lecithin is often found in mayonnaise, salad dressings, and ice cream, though not in levels that are dietarily significant.
As a nutritional supplement lecithin is taken predominantly for its choline content, but lecithin may also have different, complementary properties from choline, such as protecting the liver from damage due to alcohol abuse.
Benefits and Uses
Recent findings
Do scientists know how it works?
Food Sources
Types of products
Safety
Books on Lecithin
References
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- Japanese researchers who tested the effects of a soybean lecithin compound on mice found that it had positive effects on impaired learning behavior that may be related not only to the role of choline but also to that of serotonin.
- A Polish scientist tested lecithin in combination with the phytonutrient sylimarin derived from milk thistle. Using rabbits for subjects, he found that the nutrients had a protective effect against atherosclerosis that exceeded their individual effects.
- The Food and Nutrition Board in 1998 released new Recommended Dietary Intakes (RDIs) for various B vitamins, and for the first time included figures for choline. The new RDI ranges from 425 to 550 mg per day for adults.
Do scientists know how it works?
Choline, in conjunction with nutrients including other B vitamins and vitamin C, plays an important role in the metabolism of fats, proper liver function, and the working of the nervous system. Choline is necessary for the manufacture, healthy functioning, and repair of cell membranes, nerves, and the brain. Its protective effect on the liver may be due to preventing excess fatty deposits.
Food sources
Particularly rich sources of lecithin include egg yolks, soybeans, oatmeal, seed oils, peanuts and peanut butter, beef, wheat germ, and certain vegetables such as cabbage and cauliflower. Normal lecithin intake from foods is in excess of 5 g per day in the U.S. Marginal choline deficiencies may be increasing, according to some nutritionists, as people cut back on lecithin-rich foods such as eggs because of their high cholesterol and fat content.
Types of products
Most lecithin in supplements is derived from soybean oil. It is sold in liquids, granules, softgels, capsules, and tablets. Potency ranges from 400 to 1,200 mg. It may be combined with other nutrients, such as vitamin B6 and kelp. Actual choline content varies. Choline is often included in B complex and multinutrient formulas. Because lecithin is approximately 80 percent fat, it becomes rancid easily and may need to be refrigerated after opening.
Safety
Taking moderate doses of lecithin such as 5 to 10 g per day is considered safe. Some people may experience minor side effects such as abdominal discomfort, diarrhea, muscle stiffness and muscle tension headaches, or nausea.
Books on Lecithin
These include Carlson Wades' Lecithin Book (Keats, 1980) and Lecithin & Health: Featuring Phosphatidylcholine & Serine (Vital Health, 1998).
- Furushiro, M., et al., "Effects of oral administration of soybean lecithin transphosphatidylated phosphatidylserine on impaired learning of passive avoidance in mice," Jpn J Pharmacol (1997), 75(4):447-50
- Bialecka, M., "[The effect of bioflavonoids and lecithin on the course of experimental atherosclerosis in rabbits]," Ann Acad Med Stetin (1997), 43:41-56
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