Lecithin for Weight Loss & Fat Burning – Research Review

Can lecithin supplements help you lose weight? Lecithin is a phospholipid (type of fat molecule) that has been observed to improve fat metabolism in the body and may have some anti-obesity effects.

This natural substance is an emulsifier, which means it improves the solubility of fats in water and helps to keep them in suspension. It is believed to promote the breakdown of fat in and improve its transportation throughout the body.

While lecithin has been studied for its effects on lipid accumulation in the arteries and the liver, there is insufficient research into its effects as a weight loss supplement. It does show benefits for improving lipid regulation and metabolism, but this does not necessarily mean that taking it will cause you to lose weight.

According to a 2008 study, lecithin supplementation can help to lower blood lipid levels of cholesterol and triglyceride. Research also shows it can improve the breakdown and oxidation of fat in the liver, which may indirectly improve weight management. However, there is no evidence to support claims that it functions as a fat burner itself.

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 Health Benefits

Lecithin refers to a group of phospholipids found in many food products that, once ingested, are broken down by the body into choline, fatty acids, glycerol and phosphates.

Fish, egg yolks, legumes, soybeans and peanuts contain rich amounts of lecithin.

As an emulsifying, preserving and moisturizing agent, lecithin is introduced into baked goods, margarine, mayonnaise and chocolate for facilitating preparation.

Lecithin is also incorporated into a variety of commercial items, from pesticides and paints to pharmaceuticals and cosmetics.

An essential component of all human cells, lecithin comprises nearly 30 percent of the brain’s actual weight and over 65 percent of liver fat.

It is also a popular dietary supplement that may improve some health problems involving the heart, liver and joints.

Additionally, it is often used as part of a weight management program by weight trainers and athletes due to its potential as a fat emulsifier and metabolizer. [1]

Soy Lecithin for Weight Loss

Soy lecithin consists of three different kinds of phospholipids: phosphatidylcholine, phosphatidylethanolamine and phosphotidylinositol.

Extracted from soybeans, soy lecithin offers a rich source of choline, a primary component of cell membranes and recognized as an “essential nutrient” in 1998 by the Institute of Medicine.

Choline’s role in sustaining life is complex and widespread. Without sufficient choline in the body, humans would suffer from a lack of neurotransmitters, phospholipids for cell membrane signaling and lipoproteins for fat transport.

Choline from lecithin is also involved in maintaining cell membrane fluidity. If levels of this nutrient are deficient, cell membranes can thicken and harden, preventing vital nutrients from entering and leaving cells.

This is why scientists think lecithin/choline may help support memory, cognition, heart health, liver functioning, fetal development and physical performance. [3]

Additionally, choline promotes methylation reactions, a chemical process involving lipid biosynthesis and regulation of metabolic pathways in the body.

For reasons relating to its ability to transport and synthesis lipids (fats), soy lecithin is currently being researched for its fat-metabolizing and cognition-enhancing properties and used extensively by consumers as a dietary supplement. [2]

Research Studies Investigating Lecithin and Weight Loss

There have not been any studies directly looking at the effects of lecithin for fat loss and weight management.

Research conducted to date has investigated the ways that components of lecithin can affect fat metabolism, but has not specifically addressed the question of weight loss.

A study investigating the efficacy of oral lecithin for raising blood choline levels in humans found that within one hour of consuming lecithin, subjects experienced a 265 percent increase in choline levels that remained elevated for 12 hours.

Authors of this study suggested that lecithin ingestion may be the “method of choice for accelerating acetylcholine production by increasing choline availability”. [4]

Acetylcholine supports energy production and has been implicated in cravings for high-fat foods when low levels exist in the body.

Another study examining the use of choline supplementation in athletes for rapid body mass reduction discovered that athletes taking choline tablets one week before competing presented reduced body mass according to post-competition measurements.

Researchers concluded that choline supplementation “could quickly reduce body mass without causing side effects on static strength or biochemical levels”. [5]

Since lecithin has been found to raise choline levels, the correlation between lecithin and reduced body mass is suggested by this particular study. However, a double-blind placebo controlled trial using lecithin supplements is needed to confirm this result.

Since 2002, a medication called Lipostabil N has been used widely in Europe for reducing small fat deposits around the face and neck via injection.

Lipostabil N contains phosphatidylcholine (lecithin) and seems to facilitate emulsification of fats into microscopic particles that are then easily transported and absorbed by the body.

According to the literature, phosphatidylcholine causes adipocytes (fat cells) to burst their membranes and release enzymes called lipases that breakdown neighboring fat cells.

Emulsified fat cells are then transported to the liver where they are metabolized through a specific oxidation process. [6]

By promoting the breakdown of blood and dietary fats into fatty acids, lecithin makes it easier for the body to utilize fatty acids for energy instead of storing fats in adipose tissue. [7]

Liquid Lecithin

Although liquid lecithin and lecithin granules both contain glycophospholipids, liquid lecithin includes phospholipids with an attached glucose molecule.

In addition to being exceptionally oily, liquid lecithin also contains between 20 and 30 percent fat compared to lecithin granules, which typically offer about 10 percent fat.

A tablespoon of liquid lecithin may have as much lecithin in it as 12 lecithin granules at 1200 mg each. As a weight loss supplement, liquid lecithin is either added to food during preparation or after the food has been made.

Lecithin Granules

Some people prefer using lecithin granules for weight loss because they like the crunchy, somewhat nutty taste of these granules.

Soy lecithin granules can be added to any food types, including salads, soups and casseroles. Most granules offered as dietary supplements are pea-sized or smaller, with one tablespoon being the recommended amount per meal.

Lecithin for Weight Loss Reviews

Since lecithin for weight loss is just beginning to be seriously researched by clinicians, research reviews regarding its ability to reduce fat are difficult to find.

Most people taking lecithin are only familiar with its ability to improve cognition, relieve joint pain and stabilize mood.

However, as more studies examine lecithin’s fat emulsifying properties, consumers may also start using lecithin as a weight management aid. [8]

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