Soy Lecithin Supplement Health Benefits vs. Dangers [Choline Source]

Soy lecithin is a common ingredient in many foods and is sometimes taken as a health supplement to promote healthy blood lipid levels, methyl metabolism, acetylcholine synthesis, transmembrane signaling and sometimes for weight loss.

Lecithin is a phospholipid, which is a fat-like substance that plays an important role in the human body. It comes from different sources, including sunflower seeds, organ meats and soybeans.

Soy lecithin is a form of lecithin that is derived from soybeans. This phospholipid helps support proper liver function, as well as brain function by providing the nutrients inositol and choline. It may support healthy nerve function as well as the cardiovascular system.

Lecithin can be found naturally in certain foods, such as nuts and egg yolks. It is also added to many processed foods as an emollient, natural emulsifier or stabilizer.

It is also available as a soy lecithin supplement, which can be used by those who do not get adequate amounts of this phospholipid through their diet.

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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Benefits of Soy Lecithin

Soy lecithin supplements are primarily used to increase dietary consumption of phosphatidylcholine and phosphatidylinositol.

These phospholipid molecules are important for brain health and for maintaining the structural integrity and permeability of neurons. According to the website SoyConnection, “Without choline, the cell membranes would harden, prohibiting important nutrients from entering and leaving the cell.”

Choline is also needed to form a brain chemical, or neurotransmitter, called acetylcholine, which is involved in cognitive function, memory formation, attentional control and other physical and mental functions.

The other phospholipid found in Soy Lecithin is inositol, which plays a role in mood regulation, insulin sensitivity, glucose regulation, cell signaling as well as being incorporated as a component of cell membranes.

Inositol helps the body break down fat for energy, supports healthy blood pressure levels and promotes skin health. It also helps keep cholesterol levels in a healthy range.

Research studies have investigated the effects of soy lecithin supplementation on a number of health conditions. However, there is insufficient reliable evidence to rate its therapeutic efficacy for any uses.

Preliminary studies suggest possible benefits for hepatic steatosis, mania, hyperlipidemia, and ulcerative colitis. However, not all studies have demonstrated positive effects and some results are conflicting.

Soy lecithin might help increase energy in menopausal women who have fatigue. A 2018 study published in Nutrition Journal showed that 1,200 mg of soy lecithin taken for eight weeks increased vigor in women between 40 and 60 years old who suffer from fatigue and other menopausal symptoms. [1]

Soy lecithin might help reduce cholesterol levels in those with high cholesterol, or hypercholesterolemia, when combined with conventional treatments.

A 2010 study published in Cholesterol showed that taking a 500 mg soy lecithin supplement daily was associated with lower cholesterol levels in patients with high cholesterol. However, additional research is needed to better understand these results. [2]

The use of lecithin supplements is not considered an effective weight loss method. Although these supplements might lower the risk of having fat attach itself to the walls of arteries, Vanderbilt University states that they have not been shown to have an effect on fat that is stored just below the skin. [3]

This supplement is purported to have anti-aging benefits. According to one manufacturer, “Since levels of phospholipids in the brain can decline as you get older, it may be especially important to supplement with a high-quality Lecithin formula.”

Common Uses for Soy Lecithin

According to the Natural Medicines Database, there are a number of medicinal uses for lecithin supplementation. While this supplement has been used by natural medicine practitioners to address specific health goals, it has not been approved as drug by the FDA to treat or prevent any medical conditions.

Soy lecithin supplements are used to lower cholesterol levels that are in an unhealthy range. They are also used to improve cognitive function, such as memory, in those who have been diagnosed with Alzheimer’s disease or dementia.

Soy lecithin is also used to ease symptoms associated with menopause, such as fatigue and insomnia. These supplements are also taken for obesity and weight management purposes and to promote healthy liver function. Research shows benefits for decreasing excessive fat accumulations in the liver.

Other uses for soy lecithin supplements include managing the symptoms of bipolar disorder and other mood disorders. Soy lecithin has also been studied for gallbladder dysfunction, Friedreich’s ataxia, Parkinson’s disease, alleviating pain after surgery, athletic performance, eczema and tardive dyskinesia.

Soy Lecithin Dosage and Forms

Soy lecithin supplements come in different dosages, including 1,200 mg and 1,725 mg softgel capsules. Those who plan on taking these supplements should discuss this with their doctor to ensure that they take a safe dosage. Safe dosages depend on different factors, such as their age.

As a dietary supplement, this product is typically used with a serving size between 2,400 – 5,000 mg per day. According to the Natural Medicines Database, dosages of 20 – 30 grams per day of lecithin have been studied clinically.

Soy lecithin supplements are available in different forms, including capsules. They are also available in powder or granule form that can be added to water or other beverages or sprinkled on food.

One manufacturer describes their product offerings as coming “in three different potencies, each of which contains 61% Soy Phosphatides, so you can choose the level thats right for you. We have 8 grain, 19 grain and 21 grain Lecithin formulas to suit your individual dietary needs.”

Side Effects and Risks of Soy Lecithin

Soy lecithin supplements are generally considered safe to take and are well tolerated by the majority of consumers. However, those who are unable to tolerate soy or have an allergy or sensitivity to it should avoid taking these supplements.

For those who cannot take soy lecithin, supplements derived from other sources, such as sunflower seeds, are available.

Some people who take soy lecithin supplements might have temporary side effects that are typically mild. These include gastrointestinal issues, such as nausea. Severe side effects and adverse reactions have not been observed.

According to the Natural Medicines Comprehensive Database, the FDA has labeled lecithin as “Generally Recognized As Safe” (GRAS) when it is used as a food additive. More evidence is needed to determine the safety of taking soy lecithin supplements in therapeutic dosages. [4]

Women who are breastfeeding or pregnant should check with their doctor before using any soy lecithin supplements. There is insufficient data on the safety of these supplements for pregnant or nursing women.

Women who have a higher risk of breast cancer should talk to their doctor about the safety of taking soy lecithin. The phytoestrogens found in soy are associated with a potential increase in the risk of breast cancer.

Where Does Soy Lecithin Come From?

Soy lecithin comes from raw soybeans. It is extracted as a byproduct in the processing of soybean oil.

Following harvesting, the soybeans are kept in moisture- and temperature-stable conditions for 10 days to help loosen the hulls (skins) of the beans.

The beans are then cleaned and broken apart and the hulls are separated. The pieces of the soybeans are then dried, heated and compressed into small flakes. These flakes are processed using steam precipitation to separate out the oil and the lecithin. The lecithin may be sold in the form of powdered granules, as a liquid or in oral capsules.

In some cases, hexane or another chemical solvent is used for extracting oil from these soybeans. There are concerns over the presence of hexane and the amounts of it that might be in commercially available soy lecithin supplements.

Another concern about soy lecithin production is the use of genetically modified soybeans. Those who are concerned about potential health effects of GMO foods should note that there are non-GMO soy lecithin supplements available on the market.

There are also sunflower lecithin supplements available for people who are concerned about potential estrogenic effects or hormonal side effects from using soy-based supplements.

The production of soy lecithin supplements typically involves removing soy proteins from soybeans and using the oil that is left over. The oil is not believed to contain soy proteins that could trigger allergic reactions.

However, even trace amounts of these proteins, which can end up in soy lecithin, might cause allergic reactions in those with soy allergies. If you have been diagnosed with a soy intolerance or sensitivity, consult with a doctor before using this product.

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