Articles > What Is Lecithin?

What is Lecithin?
Lecithin and its primary component, choline, are among many beneficial substances found in soybeans. Lecithin is called a phospholipid. Research shows that lecithin may have numerous health benefits, including the maintenance of a healthy liver, a healthy heart and circulatory system, increasing physical performance, and successful pregnancy and child development.

How do lecithin and choline affect liver health?
Choline is essential to liver function. Choline deficiency promotes lipid(fat) accumulation in the liver. Choline deficiency in humans can produce liver abnormalities in just a few weeks, and prolonged defiency of choline can produce severe liver damage. Lecithin is an essential component of VLDL(very low density lipoproteins), the principal form of triglycerides exported from the liver to the blood. Lecithin may be involved in all transport of lipids and cholesterol from the liver to the blood. This may account for lecithin's role in circulatory system health and enhanced brain function.

Does choline have a recommended intake?
It certainly does. The Food and Nutrition Board has issued new recommended intakes for children and adults that expand upon the RDA, to include nutrient levels necessary to both prevent deficiencies and promote good health. The "Adequate Intake" levels for adults are: Man, 19 years and older, 550 mg/day. Woman, 19 years and older, 425 mg/day. Pregnant women of all ages, 450 mg/day. Nursing mothers of all ages, 550 mg/day.

Should I take lecithin or choline?
Lecithin supplements provide a more bioavailable, timed-release form of choline than supplements made from choline salts like choline chloride. Lecithin supplements raise choline levels in the blood higher for a longer time. In addition, choline supplements often cause an offensive, fishy body odor. One research team concluded that,

"...the consumption by humans of lecithin elevates serum-free choline levels more effectively than an equivalent amount of choline salts(choline chloride)."
(Hirch M.J., Gowden J.H., Wurtman R.J., -Relations between dietary choline or lecithin intake, serum choline levels, and various metabolic indices. Metabolism. 1978; 27: 953-960)

What are natural sources of lecithin in the diet?
The richest sources of lecithin in the diet tend to be the ones that are also the highest in fat and cholesterol, such as eggs, dairy products, and meats. Fruits and vegetables are generally very low in lecithin. Lecithin itself contains no cholesterol.

Why supplement with lecithin?
Concerns over dairy products and animal fats are legitimate. Fat intake is only one area of concern; so are pesticide and hormone residues. Many health experts urge the adult population to cut back on the foods that contain the highest levels of lecithin. Eggs, for example, are a good source of lecithin, being roughly the equivalent of one tablespoon of soy lecithin granules.

What forms of lecithin are available?
There are two basic forms: granules and soft gel capsules. Granules are a pleasant-tasting, concentrated way to supplement. (Granules contain 23% phosphatidylcholine.) One tablespoon of lecithin granules contains about 250 mg of choline, about half the daily recommended intake for men and women. Lecithin capsules vary in concentration, but a typical 1,200 mg capsule has only 24 mg of choline, about 5% of the recommended daily intake.

What's the difference between capsules and granules?
Let's compare the number of 'servings' of capsules to one tablespoon of lecithin granules. One tablespoon granules is equivalent to 10 capsules of regular-strength 1,200 mg lecithin capsules, four triple-strength 1,200 mg caps, or 12 400 mg triple-strength caps. These are the most common forms available.

How do I take lecithin granules?
This is the good part: lecithin granules have a very pleasant, nutty taste. They can be added to beverages, sprinkled on granola, cottage cheese or yogurt, mixed into salads or fruits, or just eat them by the spoonful.

Is it really cost-effective?
Lecithin is one of the least expensive supplements on the shelf.

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