Top 9 Lecithin Benefits for Memory, Liver, Skin, Hair & Stress

Lecithin health benefits are purported to include support for memory, mood balance, brain health, skin and hair growth, liver function and normal blood lipid levels.

Lecithin is a common phospholipid derived from a number of different food sources, including spinach, nuts, organ meat and egg yolk. This substance is consumed as a supplement, and it is used in the manufacturing of various foods, skin treatments, household products and medications.

The Natural Medicines Database reports that lecithin supplements are used for a variety of different ailments, ranging from acne to anxiety. It is a source of phosphatidylcholine, which is important for facilitating communication between neurons in the brain and preventing fat accumulation in the liver.

Research into the effectiveness of lecithin for a number of different purposes is ongoing. In addition, research studies have also shown that lecithin may have several beneficial effects on the human body.

Below is some basic information about lecithin, its role as a supplement, potential lecithin benefits, possible side effects and recommended dosages.

Lecithin

Nutrient Supplement

Brain Health

Memory Function

Metabolism

How It Works:

• Natural source of Phosphatidyl Choline
• Provides nervous system support
• Promotes memory function & brain cell health

Dosage:

Between 1 - 35 g per day

Safety:

Rated Likely Safe

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Lecithin Uses and Effects

The phospholipid lecithin is composed of phosphadatidyl esters. These phospholipids play a key structural role in the body by getting incorporated into cell membranes in the brain and skin.

Having adequate phospholipid molecules to ensure structural integrity and permeability of cell membranes is important both for neurological function and for normal maintenance, growth and repair.

Lecithin also contains choline, a precursor to the neurotransmitter acetylcholine. This neurotransmitter system has been implicated in both working- and long-term memory, attention control, mental arousal, and general cognition.

Choline can be derived from a number of different food sources, such as eggs, broccoli, poultry, milk, and meat products. However, some research suggests that a large percentage of the population may not be getting enough of this brain nutrient in their diets.

Choline is found in Lecithin in the form of Phsophatidyl Choline. According to Now Foods, this is “the most abundant phospholipid in the cell membrane, where it plays a key role in cellular signaling and synaptic function.” [4]

The Natural Medicines Database reports that some of the most common uses of lecithin include:

• Eczema
• Anxiety
• Hypercholesterolemia
• Improving memory
• Manic-depressive illness
• Liver disease
• Aiding ultrafiltration in peritoneal dialysis
• Gallbladder disease
• Reduction of hepatic steatosis in patients on parenteral nutrition
• Alzheimer’s disease
• Dementia
• Tardive dyskinesia

Some people also use lecithin topically as a moisturizing agent.

Note that the uses of a supplement reflect how different natural health practitioners have used these products in their patients as well as how the product has been studied in research trials.

The fact that a supplement is used for a given condition does not necessarily mean that there is evidence of efficacy for that condition. The FDA has not approved lecithin as a drug for the prevention or treatment of any medical conditions.

Lecithin Health Benefits

Studies have shown that lecithin may be beneficial to the human body and brain in several different ways. Some of the purported benefits of lecithin include:

1. Benefits for Liver Health

Lecithin may support healthy liver function by improving the transportation and metabolism of fatty acids within the liver.

It has been shown in research studies to reduce hepatic steatosis (fatty liver) which is a condition marked by excessive triglyceride accumulation in liver cells.

Other studies have found it to exert a hepatoprotective effect, meaning that it helps to prevent liver damage. According to NMCD, “In an animal study, lecithin exerted a protective action against the fibrogenic effects of ethanol in baboons fed a liquid diet supplemented with polyunsaturated lecithin.” [5]

2. Benefits for Brain Health and Memory

Lecithin is sometimes used as a natural nootropic supplement and a dietary source of choline. Low choline levels in the diet could impair memory function if there is insufficient acetylcholine available.

There is research demonstrating that phosphatidylcholine supplementation can significantly improve explicit memory performance in a learning task. Because lecithin contains phosphatidylcholine, it has been presumed that it can also support memory and learning.

However, in one double-blind crossover study of lecithin supplementation, there was no significant change in performance on Supraspan tests of memory and learning. It is not known whether the dosage use in this study or other factors related to study design affected he results.

3. Benefits for Athletic Performance

Some sources suggest that lecithin may have benefits for physical performance, muscle coordination, endurance activities and for bodybuilders lifting heavy weights.

Studies have shown that lecithin may improve athletic performance by replacing some of the choline lost during strenuous physical activity.

When engaging in endurance exercises like running a marathon, plasma free choline levels have been shown to decrease. This reduction in choline concentrations may be correlated with a decrease in performance since choline plays an important role in signalling at the neuromuscular junction.

Some studies have shown that taking lecithin before continue exercise can prevent declines in plasma choline concentrations. However, there is no research currently available showing that this can improve performance.

In addition, recent research also indicates that some of the components of lecithin may inhibit the release of cortisol and adrenocorticotropic hormone when the body is exposed to physical or psychological stress.

4. Benefits for Men’s Sexual Health

Some sources suggest that use of lecithin can support male reproductive health. Studies have shown that treatment with lecithin may enhance the binding capacity of sperm cells, which may support fertility.

According to NMCD, “Lecithin shifted the expression of mannose-ligand receptors to the capacitated and acrosoine-reacted patterns and enhanced the binding capacity of the sperm cells.”

5. Cholesterol & Blood Lipids

Lecithin is commonly used to support healthy blood lipid levels and cardiovascular health.

Studies have shown that lecithin may lower serum LDL cholesterol and cholesterol absorption. Lecithin may also positively affect blood concentrations of HDL.

However, while some studies support the existence of these effects, others have indicated that lecithin has no significant effects on LDL or HDL. Further research is needed to determine the nature of the relationship between lecithin and cholesterol.

6. Benefits for Skin

Lecithin may act as a natural moisturizer, making it beneficial for the health of the skin and for conditions like dermatitis. In addition, lecithin contains phospholipids, which are essential to the health and function of all cells, including those in the skin.

It is commonly used in topical skin creams designed to hydrate dry skin. It functions as an emulsifying agent and a humectant, meaning that it helps retain or preserve moisture.

The Natural Medicines Database notes that while there is anecdotal evidence that it works, there are no research studies available to evaluate how effective lecithin skin creams are for promoting skin health.

7. Benefits for Hair

Because of lecithin’s purported ability to act as a natural moisturizer, it may be beneficial for hair growth and quality as well.

Phospholipids have been associated with healthier hair in general, but there are no specific studies available to determine whether lecithin promotes hair growth.

8. Benefits for Weight Loss

Lecithin has several properties that are purported make it beneficial for weight loss. However, there are no direct studies available to evaluate these claims.

It has been shown to support healthy lipid metabolism in the body and to increase fat oxidation in the liver. While it may have benefits for general weight management, there are no study results available showing that it works for fat loss on its own.

9. Benefits for Stress & Mood

One study demonstrated a positive effect on taking soy lecithin with phosphatidylserine for improving resistance to stress. Phosphatidylserine is another phospholipid compound that exists naturally within lecithin.

In this randomized controlled study, participants received either 400 mg, 600 mg, or 800 mg of soybean lecithin phosphatidic acid with phosphatidylserine or a placebo every day for 3 weeks.

At the end of the treatment period, participants were exposed to the Trier Social Stress Test (TSST). Those who had consumed the 400mg phosphatidylserine complex supplement saw improved salivary cortisol responses and emotional responses to the TSST. [6]

Some of the other potentially beneficial effects include:

• Effects on sleep – Intravenous lecithin may shorten the time it takes for an individual to enter REM sleep.
• Effects on the respiratory system – Studies have shown that lecithin may improve the symptoms of asthma.
• Effects on cancerous tumors – Preliminary in vitro research has indicated that lecithin may have specific antitumor effects.

Taking Lecithin Safely

The Natural Medicines Database reports that oral lecithin supplements are considered Likely Safe when used appropriately.

Intravenous, subcutaneous and topical preparations of lecithin have Generally Recognized as Safe status in the United States as well.

Lecithin supplements may still cause side effects for some consumers. Although the supplement is generally well tolerated, possible side effects may include nausea, stomach discomfort and other gastrointestinal complaints.

This supplement may react with diclofenac. No other drug interactions have been reported. However, it is possible that other undiscovered interactions exist, so exercise caution when taking lecithin with prescription medications or other supplements.

It is important to always take the proper dosage. Dosages that have been well tolerated in past research studies have ranged from 1.8 grams to 50 grams.

To determine the dosage of lecithin that is best for you, consult the supplement’s packaging and seek guidance from your doctor. If you experience serious side effects while taking lecithin, stop taking the supplement and talk to your doctor again before resuming it.

Women who are pregnant or lactating should avoid taking this product as there is not enough research available to determine whether the supplement is safe for members of these populations.

At this time, no other contraindications for lecithin supplementation have been reported. However, consumers are still encouraged to talk to a licensed physician before beginning this supplement to make sure it is both safe and appropriate.

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