Lecithin Granules Benefits, Side Effects & How to Use [Review]

Lecithin granules are a functional food ingredient and dietary supplement purported to support heart, liver and nervous system health.

Lecithin is a type of fat that is found in egg yolks, soybeans and sunflower seeds. It contains choline, inositol and serine and is a source of beneficial phospholipids.

Choline is a nutrient that is required to synthesize acetylcholine, which is a neurotransmitter that helps nerves transmit impulses, according to the Linus Pauling Institute. [1]

The actions of acetylcholine are involved in several functions, including sleep, circulation, learning, muscle function and memory. Acetylcholine also plays a role in hormone secretion.

Inositol is a compound that resembles B vitamins. This nutrient helps support healthy cholesterol and blood pressure levels, as well as healthy skin and hair. Inositol is also involved in the breakdown of fat molecules in the body.

Lecithin is sometimes used a food additive for emulsification. It can also be taken as a supplement in the form of lecithin granules, bulk powders, capsules or softgel tablets. The granules are the most cost-effective way of using this supplement.

Those who are interested in using lecithin granules should understand what they are used for and what types of effects they can have on the body.

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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Uses for Lecithin Granules

Lecithin granules are used to promote brain function, liver function and cardiovascular function.

They are taken in order to increase the amount of choline and inositol in the body and to provide our cells with phospholipids – healthy fats that are required to maintain the structural integrity of the cell membrane wall.

Taking lecithin is thought to support memory and brain cell health by increasing the amount of choline in the brain. It has also been shown to improve the physical and emotional response to stress when used along with phosphatidylserine.

Choline was recently recognized by the FDA as an essential nutrient. The FDA recommends consuming 550 mg per day for healthy male adults and 425mg per day for healthy female adults.

Choline is required by the brain to manufacture the neurochemical acetylcholine. This excitatory neurotransmitter is involved in memory formation and recall, muscle function, sleep cycles, alertness and attention, hormone secretion and circulation.

In research studies, scientists have investigated the effects of lecithin for Alzheimer’s disease and dementia, fat accumulation known as hepatic steatosis, gallbladder disease and liver disease.

Lecithin has also been studied for psychological disorders, such as anxiety and bipolar disorder. Other uses for these granules include eczema, memory improvement and high cholesterol.

The FDA has not approved lecithin as a drug for the prevention or treatment of any of the medical conditions discussed above. While some preliminary evidence exists, more research is needed to evaluate therapeutic efficacy for any uses.

Benefits of Lecithin Granules

In addition to choline, lecithin contains phosphatidylinositol which has been attributed a number of health benefits on its own.

Research suggests that adequate levels of inositol in the body can continue to healthy cholesterol and blood pressure regulation, skin, hair and nail health, as well as mood stability.

Lecithin granules are considered possibly effective for reducing the accumulation of fat in the liver in those who are undergoing long-term parenteral nutrition, according to the Natural Medicines Comprehensive Database. [2]

A 2010 study published in Cholesterol showed that taking soy lecithin significantly reduced cholesterol levels in patients with high cholesterol. [3]

Lecithin granules are considered likely ineffective for improving memory impairment associated with age and improving cognitive function in those with dementia. A 2003 published in the Cochrane Database of Systematic Reviews showed that lecithin does not produce significant results when given to those with dementia. [4]

However, more research is needed in order to understand the effects of lecithin on dementia and Alzheimer’s disease. Other studies have found benefits of giving pure phosphatidylcholine supplements for learning and memory tasks.

According to the Natural Medicines Comprehensive Database, there is insufficient evidence to support claims that lecithin is effective for improving athletic performance or lowering cholesterol levels in healthy individuals. [2] Some preliminary evidence is available suggesting benefits, but additional studies are required to validate results.

There is also not enough evidence to evaluate claims that lecithin is effective at improving symptoms in those with mania. One research study found improvements in symptoms of delusions, incoherent speech, and hallucinations, but more studies are needed to rate efficacy.

Based on consumer reviews, many people who take lecithin granules reported that these products help with improving concentration and memory. Some consumers also reported that lecithin granules helped lower cholesterol levels.

Some consumers reported that these supplements were ineffective at improving memory and other elements of cognitive functions.

How to Use Lecithin Granules

Lecithin supplements are available in different forms, including granules, liquid, powder and capsules. Granules have slightly higher amounts of fat than powder, but they also typically have the highest concentration of lecithin compared to liquid, powder and capsules.

Higher concentrations might help improve the efficacy of these supplements when taken for certain uses, such as a reduction in fat accumulation.

Granules are made from different sources of lecithin, such as soy, egg yolks and sunflower seeds.

Those who do not consume animal products can take soy lecithin granules or granules made from sunflower seeds instead of egg yolks. Those who are sensitive to soy can take granules made from egg yolks or sunflower seeds.

Lecithin granules can be chewed whole or added to beverages for consumption. Consumers should note that these granules do not dissolve in liquids. The granules can also be placed on top of foods like yogurt or used as an ingredient in smoothies.

One manufacturer writes, “You’ll enjoy lecithin’s mild, nutty taste. This unflavored, unsweetened lecithin can be added to foods or liquids. Add 1-2 tablespoons to a protein shake or smoothie. Or sprinkle on foods like cottage cheese, yogurt, cereals or salads, or mix into salad dressings, oatmeal, or add to recipes like pancake mix and muffins.” [5]

There are no standard recommended dosages guidelines for lecithin granules published by the US FDA. Consumers who are planning on using these products should talk to their doctor about the right dosage of lecithin granules to take. This depends on several factors, including age and health.

Side Effects of Lecithin Granules

Lecithin granules are generally considered safe to use, although they might cause mild to moderate side effects in some people. These include gastrointestinal issues, such as nausea. These side effects are typically temporary.

More serious side effects and adverse reactions have not been associated with the use of lecithin granules for short periods of time at appropriate dosages.

The FDA has rated lecithin used as a food additive as GRAS or “Generally Recognized As Safe.” It is widely used in food manufacturing and is generally well tolerated with no reports of dangerous reactions.

There is not enough information to determine this same status for the use of lecithin as a supplement, according to the Natural Medicines Comprehensive Database. [2] It is rated “Likely Safe” as a supplement, which means there is significant evidence demonstrating safety in research studies.

Lecithin granules are not known to interact with herbs, supplements or foods. Lecithin might lead to a higher rate of absorption of topical diclofenac. Those who take this form of medication and plan to use lecithin granules should talk to their doctor beforehand.

In general, consumers should consult their doctor before taking any lecithin granules in order to lower the risk of potential side effects.

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