Lecithin Dosage Recommendations & How to Take Safely

What is the best dosage of lecithin to take and how should this supplement be used to minimize the risk of negative effects?

Lecithin is a phospholipid which is found in several food products including eggs, spinach, organ meats and nuts. For supplement use, it is most commonly extract as a byproduct of soybean oil production. It can also be isolated from sunflower seed oil.

Lecithin contains a number of nutrients that have been recognized for supporting brain health, liver function, healthy cholesterol levels and mood balance. It is a source of phosphatidylcholine, phsosphatidylinositol and phosphatidylserine.

The recommended dosage range for soy lecithin is relatively large and varies depending on the reasons for using this supplement. Some studies indicate that higher doses are less effective than lower ones are.

This article will review the research available on how to consume lecithin supplement dosages as well as recommendations to ensure it is being taken safely.

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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Why Take Soy Lecithin Supplements?

Soy lecithin supplements are commonly used to promote neuronal health and nerve function. As a source of phospholipids and the essential nutrient choline, it supports the structural integrity and signalling function of brain cells.

Choline is also necessary to produce the neurotransmitter acetylcholine, which is important for memory, learning, brain function and concentration. Some studies have demonstrated positive effects from consuming phosphatidylcholine extract from lecithin for memory performance.

As a source of inositol and phosphatidylserine, lecithin may also influence mood balance and a calm emotional state.

In a study on stress levels, 80 healthy adults were given either two or four grams of soy lecithin. The participants who took the two gram dose enjoyed an anti-stress effect that was observed through lower cortisol levels.

For this reason, some people take soy lecithin for anxiety. However, the anti-stress effect was not seen among the participants who took the higher dose.

When people who suffer from bipolar disorder took lecithin supplements as part of a study, they experienced fewer adverse symptoms that include hallucinations, delusional thoughts and incoherent speech.

These supplements are also used to promote healthy cholesterol levels in the body and to prevent the accumulation of triglycerides in the liver, which can contribute to fatty liver disease.

In animal studies on high cholesterol, soy lecithin supplements lowered LDL cholesterol and total cholesterol levels when compared to a placebo. It did not affect HDL cholesterol or triglyceride levels.

Studies show that lecithin may support normal blood lipid levels in healthy adults. However, people with hyperlipidemia, a condition characterized by high levels of fat particles in the blood, did not see improvement when supplementing with lecithin.

Soy lecithin may increase absorption of nutrients by increasing their dispersion in the fluids in the intestines. The brand name delivery system Phytosome takes advantage of this.

It has been used to increase the absorption of grape seed extract, the active ingredient in milk thistle, boswellia extract and other supplements. Soy lecithin has also been found to improve the absorption of pharmaceutical products such as the painkiller and anti-inflammatory Naproxen.

There are anecdotal accounts that lecithin, when applied to the skin, can be effective as a moisturizer and can relieve symptoms of dermatitis. However, at this time, there is no reliable clinical research on the subject.

Soy Lecithin Dosage Recommendations

There is no Recommended Daily Allowance for lecithin supplementation established by the US Food and Drug Administration. They have not issued standard dosage guidelines for this dietary supplement.

Typical serving sizes recommended by manufacturers for this product are between 1,200 mg to 7,500 mg per day. However, some sources recommend taking no more than 1,200 mg lecithin per day.

Soy lecithin dosages studied in research trials include:

• To treat symptoms of dementia and Alzheimers: in one study, participants took 1,000 mg to 2,500 mg each day for a period of six months.
• To help with cognitivehealth: 20 milliliters of a commercial lecithin preparation called Buerlecithin flussig was taken twice a day for a period of 84 days.
• To enhance athletic performance: 2.2 grams were taken daily for a period of two days. One hour before exercise, .2 grams per kilogram of body weight were taken.
• To lower cholesterol: 550 mg taken three times daily was found to be an effective dose.
• To combat symptoms of mania: 10 mg was taken three times per day.
• To cope with stress-related disorders: 400 mg was taken per day.
• To help with symptoms of Parkinson’s disease: a daily dose of 32 grams per day was taken for nine weeks.

Note that the FDA has not approved lecithin as a drug for the prevention or treatment of any medical conditions. The dosages listed above reflect the amounts that have been studied in various research trials and are not necessarily effective for these conditions.

Choline found in lecithin is considered an essential nutrient by the FDA. It has an Adequate Intake (AI) of 425 mg per day for women and 550 mg per day for adult men. Below is the Adequate Intake chart for different age groups:

According to some sources lecithin is approximately 13% phosphatidylcholine by weight. However, it may be made more concentrated depending on how it is processed.

One manufacturer states that a 7,500 mg serving of their lecithin granules product provides 1,500 mg of phosphatidylcholine, 900 mg of phosphatidylinositol, and 1,275 mg of phosphatidylethanolamine.

It is not necessary to take soy lecithin with food, however capsules can be taken on an empty stomach or with a meal. To take soy lecithin granules powder, either dissolve them in your mouth or add to juices or smoothies. There are no known food interactions with soy lecithin.

Soy Lecithin Side Effects and Dangers

Lecithin has a Generally Recognized as Safe (GRAS) designation from the FDA when used as a food additive.

However, there is no information about whether it has the same status when taken as a health supplement. The most common side effects recorded for soy lecithin are nausea, upset stomach and other gastrointestinal issues.

Evidence suggests that higher doses of soy lecithin may be less effective than lower doses for certain indications. During a human trial, individuals who took 4,000 mg lecithin did not see benefits while those taking 2,000 mg did.

While a soy lecithin overdose may not have immediate health effects, it may cause issues if high doses are taken long term.

In a study on rats, individuals were fed either a 5% or 2% lecithin diet during pregnancy and during the offspring’s youth.

Over time, rats that received the supplement performed poorly on reflex tests when compared to rats that had not been given lecithin. The rats that had lecithin were also less active and had higher brain to body weight ratios.

A study that was published in Food and Chemical Toxicology indicated that soy lecithin was highly estrogenic. There is concern that highly estrogenic foods can contribute to the risk of breast cancer.

There is insufficient evidence on the safety of lecithin supplements for children. It is not known whether it is safe to supplement with this product during pregnancy.

Soy lecithin may contain soy protein residue, which is the substance that causes allergic reactions in people who have soy allergies. Because soy protein levels can vary in lecithin, people who are allergic to soy may wish to avoid soybean-derived supplements and instead use sunflower lecithin dosages.

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