Top Lecithin Uses: Which are Supported by Research and Which AREN’T

Uses of lecithin supplements include supporting cognitive health, fat metabolism, liver function, milk flow in breastfeeding mothers and as an emulsifying agent in foods.

Lecithin is a phospholipid or fatty substance that is found naturally in certain kinds of food sources, including soybeans, egg yolks, nuts, organ meats and sunflower seeds. It can also be obtained by taking supplements that contain this fatty substance or by adding it to foods.

Lecithin supplements are used for a number of health-promoting purposes, primarily due to its choline and inositol content. It contains phospholipid molecules that are needed for healthy nerve function in the brain.

The Linus Pauling Institute also states that choline is needed to make acetylcholine, a brain chemical or neurotransmitter that plays a role in functions related to memory retention, attention and sensory perception, muscle function, sleep, arousal and motivation. [1]

Lecithin contains inositol in the form of phosphatidylinositol. This compound, which was previously considered to be a member of the B vitamin family, helps maintain mood balance, healthy blood pressure levels and healthy cholesterol levels. Inositol also helps in the breakdown of body fats and promotes healthy skin and hair.

Some of the uses for inositol supplements like weight loss are not supported by available research. Other uses, such as supporting normal blood lipid levels and liver health, are supported by clinical studies.

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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What is Lecithin Good For?

Lecithin is used as a food additive to provide an emulsifying effect in water-based products.

It also has pharmaceutical uses as an antioxidant used in manufacturing medications, preventing oxidative damage in encapsulated bioactive compounds.

As a dietary supplement, lecithin is used for a wide range of purported benefits. Some of the effects of this supplement involve supporting the biological processes and systems involved in regulating memory, stress, anxiety and sleep.

Traditionally, the Natural Medicines Comprehensive Database reports that soy lecithin has been used for dementia, high cholesterol, liver disease, hepatic steatosis and gallbladder disease. It is also used for reducing or managing the symptoms of certain mental disorders, such as bipolar disorder.

Other supplemental uses include improving performance in athletes and enhancing concentration and other types of cognitive function. While there are anecdotal reports of efficacy for many of these uses, there is limited research data demonstrating the benefits of lecithin supplementation.

Lecithin creams are also used topically for managing dry skin and dermatitis. It provides a moisturizing effect that is purported to help improve skin health and hydration.

Should You Use Lecithin Supplements

Lecithin as an emulsifying agent is found in many different foods. When it is added to foods, it helps keep water and oil together, such as in salad dressings or in creamers. This is known as an emulsifying effect.

Lecithin as a dietary supplement is used for weight loss, but research does not support these claims. There is evidence that it can increase the breakdown of fatty acids and lipolysis in certain parts of the body, but this does not translate to increased fat loss when on a diet.

In research studies, lecithin has been used effectively for ameliorating fatty liver (hepatic steatosis) in individuals on parenteral nutrition for a long-term basis. [2]

Lecithin might also be beneficial for maintaining healthy serum cholesterol levels and supporting overall cardiovascular health.

It was found to lower cholesterol levels in healthy people and those who have high cholesterol. The results of a 2010 study in Cholesterol showed that soy lecithin capsules lowered cholesterol levels in those with hypercholesterolemia. [3]

However, not all studies on its effects on cholesterol have demonstrated benefits. Some studies have observed no significant effect on LDL or total cholesterol levels in people diagnosed with hyperlipidemia (a high level of lipids in the blood).

One clinical study found a benefit for patients with ulcerative colitis after taking a medical food called Profermin. Patients in Denmark consumed 250 mL of Profermin twice per day for 24 weeks and saw improvements in disease activity of 56% compared to baseline levels.

Profermin was reported to cause remission in 46% of patients with mild-to-moderate ulcerative colitis. However, this product is composed to fermented oats, barley malt, lecithin, and Lactobacillus plantarum 299v. It is not possible to know from this study whether lecithin contributed to the decrease in disease activity or not.

One study investigated the effects of taking oral lecithin in marathon participants. Research has shown that plasma levels of choline decrease during long-duration intense exercises and these decreases could impact athletic performance.

This study showed that taking 4 capsules of lecithin containing 1.1 g of choline one day prior to a marathon was able to increase plasma free choline levels. However, there was no significant change in marathon running time or performance linked to use of this supplement regimen.

Some sources suggest that lecithin may support memory function in aging adults based on its choline content. However, there is no research available supporting its efficacy for this use.

According to a 2003 study that appeared in Cochrane Database of Systematic Reviews, lecithin failed to produce significant improvements in cognitive function in those with dementia. [4]

How to Use Lecithin

Dietary lecithin supplements are available in oral forms, including softgels, powder, liquid and granules.

Granules, liquid and powder, can be stirred into beverages, while softgels are taken with or without food. Topical lecithin for skin conditions should be applied to the skin as directed by a doctor.

As a dietary supplement it has been used in a dosage range between 1 – 35 g per day. Most products containing this ingredient have a serving size recommendation of between 1,200mg to 7,500 mg per day.

Consumers should ask their doctor about safe dosages of lecithin supplements to take for their specific needs. These dosages vary based on an individual’s age, health and other factors.

The type of oral supplement to use, such as concentrated softgel lecithin supplements or soy vs. sunflower granules, also depends on certain factors, such as soy allergies or dietary preferences.

Sunflower and egg yolk sources of lecithin are available for those with soy allergies, while sunflower and soy sources of lecithin are available for those on a vegan diet.

Health Risks of Lecithin Use

Lecithin is widely used as a food additive and most people have likely encountered it as an ingredient in salad dressings, granola bars, chocolate bars, or other processed foods.

Its widespread use provides some evidence that it is well tolerated. It has been given GRAS or “Generally Recognized As Safe” status by the FDA.

The Natural Medicines Comprehensive Database also rates it as Likely Safe for use as a dietary supplement, when taken at appropriate dosages for short periods of time. [2]

However, there is insufficient research available to determine whether it is safe to use for long periods of time or at high dosages. Some animal studies suggest that long-term use could have negative effects.

Lecithin supplements do not cause side effects in the majority of users. Some might experience mild or moderate adverse effects on a temporary basis, such as upset stomach or other gastrointestinal issues.

Rare side effects could include agitation or complaints related to the Central Nervous System. An allergic reaction could also occur if using soybean-derived lecithin in someone with a soy allergy.

Using lecithin is not believed to cause interactions with any other supplements or herbs. Due to its choline and inositol content, it could interact with drugs or medications that are known to interact with these substances.

Those who use topical diclofenac (Voltaren Gel) should note that topical lecithin has the potential to increase the absorption rate of this medication through the skin.

If you are taking any medications or have been diagnosed with a medical condition, you should only use lecithin after consulting your doctor. This will help to ensure that this supplement is safe to use based on your individual health needs.

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