Lecithin
Lecithin is a purified substance called phosphatidylcholine which is produced in the liver and converted into choline. It is essential for cell membrane signalling and belongs to a particular category of fat-soluble substances called phospholipids. Lecithin was initially isolated from the yolk of an egg, but today it is commonly extracted from milk, cottonseed, sunflower, soybeans, rapeseed and marine sources. It is usually available as a liquid but can also come in the form of granules. (1)
Supplementing on sunflower lecithin is a good option if you are trying to avoid GMOs (genetically modified organisms) and chemicals.
Lecithin may help
- Lower cholesterol
- Emulsify fats
- Promote brain function
What are the benefits?
1) May lower cholesterol
Lecithin may help to lower cholesterol levels and reduce fat levels, which could help prevent health problems such as atherosclerosis. Atherosclerosis results from a buildup of plaque inside the artery walls, which causes them to become thicker and narrower, reducing blood flow to the heart and body.
In one study, participants consumed 500mg of soy lecithin per day for two months. Participants had an average total cholesterol reduction of 42% and a 56.15% reduction of LDL cholesterol. (2)
2) May emulsify fats
Lecithin can help to emulsify fats and could benefit individuals who are trying to lose weight. It could also help the body use fat-soluble vitamins, including vitamin A, D, Vitamin E and K.
3) May improve brain function
Lecithin is abundant in the B Complex factors Choline and Inositol. Some evidence suggests that choline supplements may improve brain function, particularly in older individuals. (3)
In a study, pregnant rats received choline supplements which enhanced the memory of their pups (babies). The research demonstrated a significant difference in their recall ability, even in old age, so much so that the researchers could pick out the ones whose mothers received the choline before they were born. (4)
Lecithin works well with
- Cod Liver Oil which contains fat-soluble vitamins A and vitamin D which Lecithin can help you utilise
- Garlic to reduce cholesterol, which could help individuals with high cholesterol levels or atherosclerosis
- Psyllium husk to help to lower cholesterol
Some things to consider
Do not take Lecithin supplements if you are allergic to soy.
Resources
- https://www.ncbi.nlm.nih.gov/pubmed/8886341
- https://www.hindawi.com/journals/cholesterol/2010/824813/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3252552/
- https://www.ncbi.nlm.nih.gov/pubmed/15640516
