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Post by the Scribe on May 24, 2023 7:39:27 GMT
Lecithin and Arterial Plaque Removal www.ppt-health.com/artery-plaque/lecithin-and-arterial-plaque-removal/
Eggs Are A Clue
The word lecithin is taken from the Greek Lekithos, which means “egg yolk”. A fitting name for this essential nutrient, for the egg is considered a symbol of life, strength and fertility. I am always amazed by warnings from some people against eating eggs because they have a lot of cholesterol. For years, people have stayed away from eating eggs because of their “high” cholesterol content.
To me, it is a classical example of too little knowledge, not enough wisdom speaking out. Eggs are one of nature’s perfect foods in nutrient richness, attempted to be soiled by ignorance! Strong words – but the example also displays some of the wonderful qualities of lecithin.
A report out of Kansas State University explains that the lecithin in eggs has been found to be effective in directing the proper use of cholesterol in the body. After all, both cholesterol and lecithin are essential for our body. (Our brain is approximately 30% Lecithin. The insulating myelin sheaths that protect the brain, spine and thousands of miles of nerves in your body are almost two-thirds lecithin.)
Nature, in its efficient manner, has provided high levels of lecithin in eggs to allow the cholesterol to be used properly. The Linus Pauling Institute also shares that without adequate amounts of phosphatidylcholine (lecithin), the levels of cholesterol and fat build up within the arteries and liver. So, let’s see how all this works out and why it is important to artery plaque removal and cholesterol control.
What Does Lecithin Do?
Lecithin is a key nutrient because of its particular relationship to cholesterol. Lecithin is a lipid fat and a well-known emulsifier that can cause fats and water to mix together, something they normally will not do. Even more impressive, lecithin will cause fats to emulsify to water! This is very important because it helps arterial cholesterol fats dissolve in our blood (made of water) so they can be removed from the body.
This is a big plus for our purposes because lecithin can then act as an emulsifying agent for plaque and cholesterol. Lecithin can help cholesterol and plaque fat particles to loosen up and be dispersed into the blood. Then the lecithin helps facilitate the flow of fats and cholesterol through the blood and carry them to the liver and gallbladder to be removed from the body. Thus, it helps to both protect organs and arteries from fatty buildup, as well as help remove them from our body.
When a fat is emulsified, it is also less likely to deposit on an artery wall and more likely to move to a place where it can be metabolized. Lecithin breaks up cholesterol like this so it doesn’t cause atherosclerosis. As long as the amount of lecithin in the blood is sufficient, atherosclerosis is less likely to occur.
Melting Point
Cholesterol also has a much higher melting point than your body temperature. Basically, this means that there is a wad of waxy cholesterol stuck to your arteries that will be hard to remove unless it is liquefied. The melting point of cholesterol, where it would deposit on artery walls, is 300 degrees F. When lecithin and linoleic acid is present (lecithin contains linoleic acid), the melting point of cholesterol falls to below body temperature.
Canadian research, confirmed by Boston University, found that cholesterol becomes soluble in your body only when enough lecithin is present! Lecithin increases the liquidity of cholesterol for easier removal. (That is also why the lecithin fat portion of the good HDLs has almost twice as much lecithin as LDLs.) In addition, cholesterol is dissolved and kept in solution as a flowing liquid when there are adequate amounts of essential fatty acids.
This is very helpful in our process of loosening plaque up so we can remove it. In addition, even in the presence of an arterial injury, cholesterol will have a more difficult time depositing more plaque because the essential fatty acids have made the blood more fluid.
Additional Benefits
As another benefit, would it surprise us if we found out that that most common source of choline is lecithin? Choline is important in the process of keeping homocysteines in check – another important defense against arterial problems.
Indeed, lecithin can be used to combat cholesterol and plaque. It forms part of an enzyme called lecithin-cholesterol-acyl transferase that assists in the breakdown of cholesterol into its by-products. In simple terms, this means that lecithin lowers cholesterol.
We know that cholesterol is actually needed by the body. We know that there are two types: HDL and LDL, or High-Density Lipoprotein and Low-Density Lipoprotein. So then, how is it a good thing when lecithin lowers the cholesterol within the blood?
Quite simply, lecithin targets the LDL cholesterol – the cholesterol that has the potential to turn “bad” when damaged by free radicals and to adhere to the lining of the artery wall. Together with HLD (that binds with LDL and returns it to the liver), lecithin helps eliminate the excess LDL in the blood.
We welcome it to our Artery and Plaque Products!
References:
Azoulay M, Henry I, Tata F, et al.(1987). “The structural gene for lecithin:cholesterol acyl transferase (LCAT) maps to 16q22.”. Ann. Hum. Genet.51 (Pt 2): 129–36.
Buchman AL, et al. Lecithin increases plasma free choline and decreases hepatic steatosis in long-term total parenteral nutrition patients. Gastroenterology 1992;102(4 Pt 1):1363-70.
Dobiásová M, Frohlich J (1999). “Advances in understanding of the role of lecithin cholesterol acyltransferase (LCAT) in cholesterol transport.”. Clin Chim Acta286 (1-2): 257–71.
de Vries R, Borggreve SE, Dullaart RP (2004). “Role of lipases, lecithin:cholesterol acyltransferase and cholesteryl ester transfer protein in abnormal high density lipoprotein metabolism in insulin resistance and type 2 diabetes mellitus.”. Clin. Lab.49 (11-12): 601–13.
FDA. Center for Food Safety and Applied Nutrition, Office of Premarket Approval, EAFUS: A food additive database website: vm.cfsan.fda.gov/~dms/eafus.html (Accessed 20 July 1999).
Holan KR, et al. Effect of oral administration of essential phospholipid, beta-glycerophosphate, and linoleic acid on biliary lipids in patients with cholelithiasis. Digestion 1979;19(4):251-8.Kuivenhoven JA, Pritchard H, Hill J, et al.(1997). “The molecular pathology of lecithin:cholesterol acyltransferase (LCAT) deficiency syndromes.”. J. Lipid Res.38 (2): 191–205.
Oosthuizen W, et al. Lecithin has no effect on serum lipoprotein, plasma fibrinogen and macro molecular protein complex levels in hyperlipidaemic men in a double-blind controlled study. Eur J Clin Nutr 1998;52(6):419-24.
Simons LA, Hickie JB, Ruys J. Treatment of hypercholesterolaemia with oral lecithin. Aust N Z J Med 1977;7(3):262-6.
Skretting G, Blomhoff JP, Solheim J, Prydz H (1992). “The genetic defect of the original Norwegian lecithin:cholesterol acyltransferase deficiency families.”. FEBS Lett.309 (3): 307–10.
Taramelli R, Pontoglio M, Candiani G, et al.(1990). “Lecithin cholesterol acyl transferase deficiency: molecular analysis of a mutated allele.”. Hum. Genet.85 (2): 195–9.
Teisberg P, Gjone E, Olaisen B (1975). “Genetics of LCAT (lecithin: cholesterol acyltransferase) deficiency.”. Ann. Hum. Genet. 38 (3): 327–31.
Tuzhilin SA, et al. The treatment of patients with gallstones by lecithin. Am J Gastroenterol 1976; 65(3):231-5.
Yang CY, Manoogian D, Pao Q, et al.(1987). “Lecithin:cholesterol acyltransferase. Functional regions and a structural model of the enzyme.”. J. Biol. Chem.262 (7): 3086–91.
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Post by the Scribe on May 24, 2023 8:00:20 GMT
What Is Lecithin? www.verywellhealth.com/lecithin-4771091
Does it lower cholesterol or resolve ulcerative colitis?
By Regina C. Windsor, MPH, RDN Updated on March 10, 2023 Medically reviewed by Elizabeth Barnes, RDN
Lecithin capsules, softgel, granules, liquid, peanuts, brussel sprouts, eggs, and kidney beans Verywell / Anastasia Tretiak
Lecithin contains phospholipids like phosphatidylcholine.1 Phospholipids are a type of fat.2 Your body converts phosphatidylcholine into choline. Choline supports cell structure in the brain, nerves, and organs. Lecithin supplements are often derived from soybeans, sunflower seeds, canola seeds, egg yolks, or other animal products like fish. Agricultural (growing) conditions can determine a plant-derived product's fatty acids and phospholipid amounts.1 Lecithin is also used in cooking as an emulsifier; it helps stabilize ingredients that don't mix easily, like oil and water.
Lecithin is added to topical (on the skin) products and to supplements and medications.3456 It's also been used as a part of placebo (a treatment with no therapeutic value given to participants in clinical trials as part of a control group) products in randomized controlled trials.7
This article examines lecithin uses, sources, and evidence for lecithin's effectiveness. It also discusses possible side effects, dosage, and what to look for when buying lecithin supplements.
Unlike drugs, dietary supplements are not regulated in the United States, meaning the Food and Drug Administration (FDA) does not approve them for safety and effectiveness before products are marketed. When possible, choose a supplement tested by a trusted third party, such as U.S. Pharmacopeia (USP), ConsumerLab, or NSF. However, even if supplements are third-party tested, it doesn't mean they are necessarily safe for all or effective in general. Therefore, talking to your healthcare provider about any supplements you plan to take and checking in about potential interactions with other supplements or medications is essential.
Supplement Facts
Active Ingredient(s): Fatty acids, phosphatidylcholine Alternate Names(s): Alpha-phosphatidylcholine, E322, egg lecithin, Lecithinum ex soya, ovolecithin, sojalecithin, soya lecithin, soy lecithin, soy phospholipid, soybean lecithin, vegilecithin, vitellin, vitelline Legal Status: Over-the-counter (OTC) dietary supplement in the United States; generally recognized as safe (GRAS)8 Suggested Dose: Varies by condition Safety Considerations: Children; possible interactions with prescription medications, herbs, and supplements
Uses of Lecithin
Supplement use should be individualized and vetted by a healthcare professional, such as a registered dietitian, pharmacist, or healthcare provider. No supplement is intended to treat, cure, or prevent disease.
Lecithin is not a single substance. It contains a group of chemicals, including phospholipids.9 Lecithin has been studied for its use in several conditions.
Dementia or Cognitive Impairment
Researchers conducted a meta-analysis (collection of studies) of lecithin's effects on Alzheimer’s disease, Parkinson's dementia, and memory issues.10 While the results suggested lecithin may positively impact self-reported memory issues, results for the treatment of dementia were unclear. Another study suggested lecithin was equivalent to about 40 milligrams (mg) per day of tacrine, an oral enzyme called acetylcholinesterase inhibitor that's used to treat Alzheimer's disease.11 However, the amount of lecithin is unclear.
A review suggested choline may be somewhat helpful for impairment from a head injury.12 While choline is a part of phosphatidylcholine which is a part of lecithin, further research is warranted in regard to the specific effects of lecithin.
More research is needed to confirm these results.
High Cholesterol
Lecithin has been suggested to have anti-inflammatory and protective effects on the cardiovascular system.1
A small study found 500 mg of soy lecithin daily for two months reduced total cholesterol and LDL (low-density lipoprotein) cholesterol (considered the “bad” cholesterol).13
Larger, well-designed studies are needed to confirm these results.
Herbs and Supplements That Lower Cholesterol
Mastitis
Mastitis is an inflammation of breast tissue. It can occur in breastfeeding people. Clogged milk ducts can lead to mastitis. Some studies have found that lecithin may treat or prevent clogged milk ducts.9 One source suggested 1,600 mg of lecithin a day for mastitis.14 Further study is needed.
Please speak with your obstetrician, your child's pediatrician, or another healthcare provider before using lecithin or any other supplements during breastfeeding.
Menopausal Symptoms Researchers used a high (1,200 mg per day) dose or low dose (600 mg per day) of soy lecithin or placebo for eight weeks in people assigned female at birth undergoing menopause.15 The group getting the high dose reportedly had increased energy levels, lower diastolic blood pressure (the second number) levels, and lower cardio-ankle vascular index (a measure of atherosclerosis, the hardening of the arteries) readings.
More research is needed to confirm these results.
Tardive Dyskinesia That's Medication-Induced
Tardive dyskinesia (TD) is characterized by uncontrolled body movements and can be due to certain neuroleptic medications used to treat neurological (brain) conditions.
Researchers conducted a meta-analysis (collection of studies) of lecithin's effects on medication-induced TD.16 Dosages were 20 to 35 grams (g) of lecithin that contained phosphatidylcholine daily for up to eight weeks. The size of the studies was small, and the quality was low.
Further, higher-quality studies are needed to confirm these results.
Ulcerative Colitis
Low levels of phosphatidylcholine, a chemical found in lecithin, have been found in individuals with ulcerative colitis, a type of inflammatory bowel disease (IBD) affecting the large intestine.17 Phosphatidylcholine may protect the colon from "bad" bacteria and inflammation.18
A meta-analysis (collection of studies) suggested 30% phosphatidylcholine-containing lecithin improved outcomes in people with ulcerative colitis.19
A study gave participants either 0.8 g, 1.6 g, or 3.2 g of a supplement containing over 94% phosphatidylcholine-concentrated soy lecithin for 12 weeks.20 It suggested improvements in the Simple Clinical Colitis Activity Index, particularly in the group taking the 3.2-gram supplement.
Further studies are needed to confirm these results.
What Are the Side Effects of Lecithin?
Lecithin supplements are generally thought to be safe. However, it's possible to have an allergic reaction to lecithin.
Ask a healthcare provider before taking lecithin or any other supplement. This is especially important if you are taking medications of any kind or you have a health condition or allergies.
Common Side Effects
Common side effects of lecithin include the following:
Abdominal discomfort Headache20
Lecithin granules Verywell / Anastasia Tretiak
Severe Side Effects
Vomiting has been a severe side effect of lecithin.20
Contact your healthcare provider immediately if you believe you have a side effect from lecithin.
Precautions
Do keep the following precautions in mind when using lecithin:
Severe allergic reaction: Avoid using lecithin if you have a known allergy to it, its ingredients, or products it may be derived from (e.g., egg, soy, fish, sunflower). Ask your pharmacist or healthcare provider for a complete list of the ingredients if you're unsure. Pregnancy: Lecithin breaks down into choline. Adequate intake of choline during pregnancy is 450 mg per day.21 Breastfeeding: Lecithin breaks down into choline. The adequate intake of choline during breastfeeding is 550 mg per day.21 While some studies have found lecithin may treat or prevent clogged milk ducts, please speak with your obstetrician, your child's pediatrician, or another healthcare provider before using lecithin or other supplements.14 Children: There is limited research on the safety of lecithin in children. Because of this, children may need to avoid taking it.9 Please speak with your child's pediatrician or another healthcare provider before using lecithin or other supplements.
Dosage: How Much Lecithin Should I Take?
Always speak with a healthcare provider before taking a supplement to ensure that the supplement and dosage are appropriate for your individual needs.
In studies, the following dosages were used for the following conditions:
High cholesterol: 500 mg of soy lecithin daily for two months13 Mastitis: 600 mg of lecithin daily14 Menopause symptoms: 600 to 1,200 mg daily15 Tardive dyskinesia: 20 to 35 g of lecithin that contained phosphatidylcholine daily for up to eight weeks16 Ulcerative colitis: 0.8 g, 1.6 g, and 3.2 g of a supplement containing over 94% phosphatidylcholine-concentrated soy lecithin for 12 weeks 20
Generally, never take more than the dose suggested on the label. Please consult with your healthcare provider or pharmacist if you have any questions.
What Happens If I Take Too Much Lecithin?
In one study, a daily dosage of up to 54 g of lecithin appeared to have no adverse effects.15
If you feel you've ingested too much lecithin, seek immediate guidance from a healthcare provider.
Interactions
The following interactions may occur with lecithin:
Bacteria: Gut bacteria type may impact how the body breaks down phosphatidylcholine from lecithin.22 Blood pressure medications: High doses of lecithin have lowered diastolic blood pressure in clinical study.15 Theoretically, it may interact with blood pressure-lowering medications. These medications include beta-blockers such as Coreg (carvedilol), Inderal (propranolol), Lopressor or Toprol XL (metoprolol), Sorine (sotalol), Tenormin (atenolol), Timolol, and Trandate (labetalol). They may also include angiotensin-converting enzyme (ACE) inhibitors such as Accupril (quinapril), Altace (ramipril), lisinopril, Lotensin (benazepril), and Lotrel (amlodipine and benazepril). Diuretics may be used to lower blood pressure, and include but aren't limited to Bumex (bumetanide), Diuril (chlorothiazide), Dyrenium (triamterene), indapamide, Inspra (eplerenone), Lasix (furosemide), Maxzide (triamterene and hydrochlorothiazide), Microzide (hydrochlorothiazide), Midamor (amiloride), and Zaroxolyn (metolazone). Cholesterol medications: Lecithin lowered cholesterol levels in an older (2010) clinical study.13 Theoretically, lecithin may interact with cholesterol-lowering medications. Cholesterol medications include but aren't limited to the following: Juxtapid (lomitapide), Lovaza (omega-3-acid ethyl esters), Lipitor (atorvastatin), Niacor (niacin), Prevalite (cholestyramine), Repatha (evolocumab), Tricor (fenofibrate), Zetia (ezetimibe), and Zocor (simvastatin).
It is essential to carefully read a supplement's ingredients list and nutrition facts panel to know which ingredients are in the product and how much of each ingredient is included. Please review this supplement label with your healthcare provider to discuss potential interactions with foods, other supplements, and medications.
How to Store Lecithin
Storage instructions vary for different products. Carefully read the directions and packaging label on the container. Keep your medications tightly closed and out of the reach of children and pets, ideally locked in a cabinet or closet. Try to store your medications in a cool and dry place.
Discard after one year or as indicated on the packaging. Avoid pouring unused and expired products down the drain or in the toilet. Visit the FDA's website to know where and how to discard all unused and expired medications. You can also find disposal boxes in your area.
Ask your healthcare provider if you have any questions about how to dispose of your medications or supplements.
If you plan to travel with lecithin, other supplements, or medications, get familiar with your final destination's regulations. Checking with the U.S. Embassy or Consulate might be a helpful resource.
Similar Supplements
Supplements similar in action to lecithin include the following:
Alpha glycerylphosphorylcholine Choline Niacin Omega-3 fatty acids
FREQUENTLY ASKED QUESTIONS
How is soy lecithin made?
Soy lecithin is often made with chemicals like hexane or acetone. These chemicals extract lecithin from the soybean. Hexane is a harsh compound used to make varnish and glue.23
To avoid hexane or acetate, look for lecithin that is steam-processed. This is usually advertised on the product label.
Are there alternatives to soy lecithin?
Yes. Sunflower lecithin is derived from sunflower seeds.
Can I replace my cholesterol medicine with lecithin?
Please don't change your medications before discussing it with your healthcare provider. This will help optimize your health outcomes and avoid adverse (bad) effects.
Sources of Lecithin & What to Look For
The FDA does not regulate dietary supplements. This means their purity and safety aren't guaranteed.
Look for supplements independently tested and verified by a third party, such as the following:
USP NSF ConsumerLab
These organizations certify that the supplement contains the ingredients on the label and test supplements for purity. You can also look for products from manufacturers with Current Good Manufacturing Practices (cGMPs).24
Healthiest Fats for Lowering Cholesterol www.verywellhealth.com/healthiest-cooking-oils-for-high-cholesterol-697832
Food Sources of Lecithin
Food sources of lecithin include soybeans, sunflower, canola seeds, egg yolks, or other animal products like fish.1
Lecithin Supplements
Lecithin is available in many forms, including the following:
Capsules Granules Liquid Paste Pills Powder Softgels Tablets25
If you follow specific dietary patterns, do check your labels for the origin of your supplements. Some lecithin products are made from animal products like fish or eggs. However, vegan/vegetarian options are available for lecithin, usually from sunflower or soy.
Summary
Lecithin contains phospholipids. It may be found in specific foods or taken as a supplement. It is said to aid in the function of the brain, nerves, and other organs. Lecithin has been studied for its use in preventing or treating various health conditions. This includes Alzheimer's disease, high cholesterol, mastitis, tardive dyskinesia, ulcerative colitis, and more. However, the evidence supporting its use for these conditions is weak; more studies are needed. Lecithin is thought to be safe. Still, check with your healthcare provider before taking any supplements. Take the amount your healthcare provider or the label suggests. Look for products that have been tested for purity by a third party. 25 Sources
By Regina C. Windsor, MPH, RDN Listen to yourself. Connect the dots. Find your people. Go have fun.
Originally written by Sherry Christiansen
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Post by the Scribe on May 24, 2023 16:30:25 GMT
Personally I would purchase sunflower lecithin. It doesn't require heavy chemical processing, does not contain soy and typically is non GMO. From there purchase a brand you trust or has one or more of the following seals listed:
NSF
USP
CGMP www.fda.gov/drugs/pharmaceutical-quality-resources/facts-about-current-good-manufacturing-practices-cgmps Ranking the best lecithin supplements of 2022 bodynutrition.org/lecithin/ Written by John Davis Last updated: April 8, 2022
Lecithin is a molecular compound that helps make up cellular membranes and can be used to lower cholesterol, help improve liver health, prevent cognitive decline, and increase mental performance in stressful situations.
Lecithin (in the form of soy lecithin) is often found in trace amounts in many different supplements because it’s a strong emulsifying agent—it helps blend oils and water together, making it great for protein shakes, smoothie ingredients, and other hard-to-mix compounds.
However, if you want the health benefits associated with lecithin specifically, you need a substantially higher intake than you’d get from these trace ingredients.
One way to accomplish this is with a lecithin supplement. Our research team has analyzed the best lecithin supplements on the market and come up with these top ten rankings.
Rankings 1. Pure Naturals Lecithin Pure
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Pure Naturals is an extremely simple lecithin supplement that’s got 1200 mg of soy lecithin per gelatin capsule like many other products on the market, but what makes this supplement stand out is its commitment to being GMO-free.
Most soy grown and used in food products is genetically modified, but Pure Naturals goes the extra mile to keep the ingredients natural.
2. NOW Lecithin
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NOW Foods makes a high-dose lecithin supplement that comes in a bottle with 400 capsules, so you’re unlikely to run out any time soon.
The lecithin itself is derived from soy, and the capsule is made from gelatin. People looking for non-soy lecithin won’t be thrilled, but just about everyone else will appreciate the high dosage and large number of capsules included in this supplement.
3. Fearn Lecithin Granules
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For those looking for more flexibility in how they dose their soy lecithin, Fearn Lecithin Granules are the perfect option.
This supplement comes with raw soy lecithin in rough granules in a cardboard tub. You can sprinkle these as a topping onto food, or blend it into a shake or smoothie.
It’ll take a little work, but thanks to lecithin’s strong emulsifying abilities, it will blend up well with other ingredients.
The flavor and texture aren’t for everyone, but if you want precise control over your soy lecithin intake, there’s no better choice.
4. NOW Sunflower Liquid Lecithin
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In addition to its soy-based capsule lecithin supplement, NOW also branches out with this sunflower-based source of lecithin that’s a prefect fit for anyone who wants lecithin but doesn’t want it from soy.
The liquid form also makes it easy to add to smoothies and shakes. Given the emulsifying properties of lecithin, it goes particularly well with natural protein powders and other supplements that tend to get clumpy in water on their own.
To top it off, this sunflower lecithin is non-GMO, which is hard to find (though not impossible) among soy-based lecithin supplements.
5. Legendairy Milk Sunflower Lecithin
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Legendairy Milk is a lecithin supplement specifically formulated for breastfeeding mothers. It’s soy-free, which is great, and the formulation is ultra-pure, making it a very solid pick if a soy-free capsule-based lecithin supplement is what you’re looking for.
6. Solgar Soya Lecithin
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Solgar takes the crown for the highest dosage in a capsule-based soy lecithin supplement, though it’s only by about 13%.
You’ll find 1360 mg of soy lecithin in this supplement, compared to the usual 1200, and while that’s a small difference, it could add up. The supplement design is clean, with no unnecessary ingredients, making it a pretty solid choice.
7. Carlyle Sunflower Lecithin
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Carlyle makes a specialized lecithin supplement that’s sourced from sunflower instead of soy. Though soy-based lecithin is our default recommendation, it is a good non-soy-based alternative.
8. Natural Nutra Lecithin
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Natural Nutra Lecithin is a pretty run-of-the-mill lecithin supplement from a smaller supplement company. The dosage is fine, though there’s less information on ingredient sourcing and independent purity testing than the competition, which bumps it down in the rankings a bit.
9. Source Naturals Lecithin
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Source Naturals makes a pretty standard soy-derived lecithin supplement that has a clean, minimalist design. The only issue is that you only get 100 capsules per bottle, meaning you’ll run out pretty quick if you are on a high-dosage protocol.
10. GNC Triple Lecithin
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Despite the name GNC Triple Lecithin only uses one source (the usual soy lecithin) as its source of lecithin.
The dosage is solid, but there aren’t any defining features that make this an attractive option over what else is available on the market.
Category winners Best lecithin overall: Pure Naturals Lecithin Pure
Pure Naturals secures our top spot thanks to its high dosage, simple formulation, and GMO-free sourcing. It’s an excellent all-around source of lecithin regardless of your use case.
Best lecithin for cognitive function: Pure Naturals Lecithin Pure
Given that lecithin is a very common supplement for enhancing and maintaining cognitive function, especially as you get older, it should come as no surprise that our top overall pick is also our top pick for cognitive function.
Best powder form lecithin: Fearn Lecithin Granules
Whether you are baking with lecithin or just looking for a good source of bulk lecithin to make your own supplement blends, Fearn makes a 16 oz canister that provides highly pure soy lecithin. You’ll need to figure out dosing on your own, but that’s a downside you’ll get with any powder-form lecithin supplement.
Best liquid lecithin: NOW Sunflower Liquid Lecithin
If you’re looking for a quick and easy source of lecithin to add to your smoothies and protein shakes, NOW Sunflower Liquid Lecithin is a great option. It’s already suspended in water, so you don’t have to worry about clumping when adding it to other liquids.
Best lecithin for heart health: NOW Lecithin
At 1200 mg of lecithin per capsule, NOW Lecithin packs a punch, and on top of that, the bottle comes with 400 capsules, making it the perfect buy if your goal is a sustained, high-dosage lecithin supplementation regimen. These qualities make it a good pick if you’re taking lecithin for its potential heart-health benefits.
Best soy-free lecithin: NOW Sunflower Liquid Lecithin
If you’re looking for a source of phosphatides that’s soy-free, NOW Sunflower Liquid Lecithin is our recommendation. Most lecithin supplements come from soy lecithin, but as the name suggests, this supplement is from sunflower seeds instead, making it a nice niche pick for soy-free diets.
Who Should Buy Lecithin? Lecithin is generally considered safe across the entire population and is helpful in improving heart health, cholesterol and preventing liver damage. It is also great for improving cognitive performance and reducing cognitive decline since it is converted into acetylcholine.
Pregnant and breastfeeding women should avoid lecithin supplements as there isn’t enough research showing it’s safety in these populations. If you do fall into either of these categories and you still want to take lecithin, make sure you speak to your primary care physician first.
Lecithin has no severe drug interactions, so people taking medication should be safe to consume it once they get the go-ahead from their doctor. Since most lecithin is made from soybeans, people with allergies to soy should be wary before consuming it.
How We Ranked Purity was of the utmost importance when filtering through the best lecithin supplements since soy (the main point of extraction for lecithin), is subject to a lot of pesticides and genetic modification. As such, we first looked for products that were non-GMO. Products that weren’t like GNC Triple Lecithin were penalized. Products that were, like both of NOW’s lecithin products, were rewarded and ranked in our top 5.
We also rewarded companies that provided third-party lab testing results. Fillers, additives, and coloring were also not tolerated, and products with a lot of these were either axed or penalized.
Lecithin supplements come in capsules, liquids, and powder form. While liquids and powders are easy to consume, they often provide less than accurate dosing. Furthermore, these products fail to mask the taste of lecithin (which some people don’t enjoy). As such, we preferred capsule-based products like Pure Naturals and Solgar over other forms.
Lastly, we analyzed the dosages. Unfortunately, there isn’t conclusive evidence into what the optimal dosage is for lecithin. In various trials, anywhere from 1.5g-6g has been used to treat various diseases. As such, we required all the best products to contain at least 1000mg of soy lecithin. This allowed for easy dosage tailoring, while also staying on the lower end to avoid any possible overdosing complications.
Benefits Lecithin can reduce cholesterol and improve heart health. Lecithin plays a role in a number of biochemical reactions that involve blood lipids and cholesterol, and it appears that increasing lecithin intake can lead to a decrease in biomarkers that are risk factors for heart disease.
A study published in the journal Biochemical Medicine and Metabolic Biology by researchers at Rambam Medical Center in Haifa, Israel demonstrated this effect in nine patients with high blood lipids (1). Over the course of three months, the patients consumed 12 grams of soy lecithin every day.
The researchers found that this regimen decreased total cholesterol by 15%, decreased blood lipids by 23%, and increased HDL cholesterol (the “good” kind of cholesterol) by 16%.
These changes are all promising, because they are in the direction you’d want for better heart health: lower bad cholesterol, higher good cholesterol, and lower blood lipid.
Some researchers think that these benefits could be attributed to the omega 3 fatty acids in lecithin, but there’s evidence that other active compounds (specifically a class of chemicals called phosphatidyl serines) contribute as well.
Lecithin may help reverse liver damage. In the liver, lecithin seems to use a similar biochemical mechanism to reduce deposits of fat. In the blood vessels, high lipid (fat) levels are bad because they can cause heart disease, but in the liver, deposits of lipids can cause liver damage in a condition called, fittingly, fatty liver disease.
Fortunately, lecithin appears to help here, too. According to research by Jeffrey Cohn and other researchers at the Heart Research Institute in Sydney, Australia, the chemical mechanism for blocking cholesterol and decreasing lipid levels shows quite a bit of promise for treating and possibly reversing damage to the liver that’s caused by fat deposits (2).
The primary mode of action appears to be the phospholipid compounds in lecithin that block the absorption of sterols, including cholesterol. Though direct clinical evidence is sparse, one study published in 1990 did show that phospholipids from lecithin were able to reverse alcohol-induced liver damage in baboons (3).
Lecithin could treat or prevent cognitive decline. The blood and the liver aren’t the only parts of the body where the phospholipids in lecithin are biologically active.
They appear to play a strong role in bolstering well-being and cognitive performance. Initial research into these effects focused on people with early-stage dementia, cognitive decline, or memory problems.
One such study, published in the journal Clinical Investigations in Aging, investigated the effects of a soybean-based lecithin derivative on memory in 30 elderly volunteers who had memory problems (4).
Over the course of a 12 week supplementation routine, the researchers found that the supplement improved memory recognition, recall memory, and executive functioning. While this was a small study with no control group, the results were nevertheless promising.
Later work extended this line of thinking: a clinical trial published in the Israeli Journal of Psychiatry and Related Science in 2000 used an open-label design, with the same 300 mg per day dosage of phospholipids (5).
The trial found similar effects: among elderly subjects with memory decline, the lecithin-derived supplement showed a statistically significant improvement in measures of cognitive functioning. Later work using a double-blind, placebo-controlled design found similar effects, suggesting that these benefits are not merely the result of the placebo effect (6).
Lecithin can increase cognitive performance in stressful situations. Understandably, the research on lecithin and cognitive decline inspired other researchers to investigate whether lecithin could be used in healthy people as a nootropic to improve their cognitive performance.
One of the most promising areas of research is into the effects of lecithin on cognitive state while performing tasks under stressful conditions. One study, published in 2008 in the journal Nutritional Neuroscience by researchers at the University of Paderborn in Germany, used a placebo-controlled design to test whether phosphatidylserine derived from lecithin could improve cognitive performance while under stress (7).
The subjects took either a lecithin-derived supplement or a placebo for 42 days, then completed a stressful cognitive test while their brain waves were measured using electrodes attached to the scalp.
Compared to their own pre-test values, the subjects who were taking the lecithin-derived supplement performed better under stress, and showed brain wave patterns indicative of greater relaxation. The dosage in this study was pretty low; only 200 mg of phosphatidylserine, which could be obtained by taking a few grams of lecithin every day.
Side effects Lecithin, especially derived from soy, is a particularly attractive supplement because it’s been extensively studied for safety.
It’s a “generally recognized as safe” ingredient according to the Food and Drug Administration, which means that there are no regulatory restrictions on its use in food (8). You could (and a few manufacturers do) sell 100% pure bulk soy lecithin as a food product without any problems.
Some people have expressed concern over high consumption of soy products in men—soy is somewhat similar, chemically speaking, to estrogen, and some epidemiological evidence suggests that greater soy contribution in Japanese men is associated with lower levels of testosterone (9).
However, the research is far from conclusive, and the size of the effect is not large. Men who are taking lecithin for high cholesterol, liver health, or to prevent cognitive decline don’t’ overlap too much with men who are hyper-concerned about their testosterone levels, so these worries are probably unfounded for most people.
Recommended dose The dosage of lecithin varies widely from study to study and across different applications. In the research on heart disease, the most effective dosage is fairly high.
In the previously-mentioned study on blood lipids and cholesterol carried out by researchers in Israel, a second experiment was carried out to determine the optimal dosage.
In this experiment, the researchers tried doses ranging from six to 18 grams of soy lecithin per day. After analyzing how each of the different dosages affected the impact of the supplement on these biomarkers of heart health, they concluded that 12 grams per day achieved optimal results.
For liver health, there aren’t direct clinical trials, but given that the mechanism is thought to be the same, optimal dosages should likely be close, if not identical.
The story is a little different when it comes to lecithin for cognitive function and performance. Research on memory, for example, has used doses of 300 mg of phosphatidylserine per day, which works out to more like 1.5 to four grams of soy lecithin, assuming the typical chemical breakdown (10)—some lecithin supplements are specifically designed to have higher phosphatidylserine contents.
FAQ Why does lecithin have such a broad use as a supplement? Lecithin helps maintain healthy cellular barriers in your body, which is likely why it finds such broad uses as a supplement.
It can be used to decrease cholesterol and protect your heart, protect your brain from cognitive decline, heal liver damage, and possibly even improve your cognitive function beyond its baseline level.
When should I take lecithin? Lecithin can be taken safely up to 3-4 times per day. Always read and follow the label of any supplements that you are taking, and talk to your doctor about the best time to take lecithin. There are no standard suggestions on whether lecithin is better to be taken with or without food.
Can I take lecithin if I am pregnant or breastfeeding? There is not enough information known about lecithin to know whether it’s safe to take during pregnancy, so it’s best to not take it at all. If you have any concerns or you’ve been taking lecithin, and you’ve become pregnant, please contact your doctor to discuss your options going forward. Some research has suggested that lecithin can be a solution for helping prevent clogged ducts in breastfeeding women.
If you struggle with recurrent duct issues, 1,200 mg of lecithin four times per day can help relieve the symptoms of a clogged duct. It’s suggested that lecithin decreases the viscosity of breastmilk, preventing clogging. However, if you’re feeling flu-like symptoms, please seek immediate medical care.
Can I take lecithin if I am on other medications? There are no clear indicators that lecithin interacts negatively with other medications; however, if you are on any prescription and want to start taking a supplement, always consult with your doctor before doing so.
What happens if I take too much lecithin? There is no set dosage for lecithin as it depends on the individual’s weight, age, overall health, and other factors. The appropriate dose of lecithin should be set by your doctor. Supplements are not regulated or monitored by the FDA, so there could be side effects that aren’t known or understood.
That being said, medical professionals know that lecithin should not exceed 5,000 mg per day. You should follow the label of the supplements you’re taking or what is suggested by your doctor or pharmacist. If you are taking a tablet supplement, do not combine different formulations of lecithin at the same time unless directed by your doctor. If you feel unwell and have taken a large dose of lecithin, or your ailment has not seen improvement, please consult your doctor or go to your nearest emergency room.
Can I take lecithin if I am taking other supplements? There are no indications that lecithin will react negatively with other natural supplements, but everyone reacts differently. Before adding lecithin to your routine, please contact your doctor or pharmacist.
How do I know if I am allergic to lecithin? If you have a lecithin allergy, you may experience a rash, itchiness, dizziness, nausea, or a general feeling of being unwell after consuming. Some lecithin supplements have soy in them, and these could be tolerated even if you have a soy allergy. If you feel any of these symptoms after taking lecithin, please go to your nearest emergency room.
Does lecithin cause gastrointestinal distress? Lecithin works to treat and improve digestion. Research has shown that people with ulcerative colitis have responded positively to lecithin supplementation. Due to the emulsifying qualities that lecithin has, it contributes to a chain reaction in the intestines.
It improves the mucus in the intestine during the digestion process, making it less taxing on the body while protecting the lining of the digestive system, which is very delicate. If you have IBS, lecithin may be a treatment that could help ease symptoms. Please consult your doctor before introducing a new supplement to your routine.
Can lecithin help me lose weight? It’s believed that lecithin can help aid in weight loss or increase the performance in athletes during a workout. If you are eating a variety of healthy foods in your diet, you are likely getting an adequate amount of lecithin, and a healthy balanced diet can lead to weight loss.
Lecithin seems to have the components that would facilitate healthy fat loss, but there is little research in this area and not enough clinical trials to prove either way. If you want to try lecithin as a weight loss supplement, please consult your doctor before taking it.
Does lecithin expire? There is a best before date on lecithin supplements that you should adhere to. Once that date has passed, do not consume the product.
How does lecithin affect my sleep schedule? There is insufficient evidence to suggest that lecithin has any impact on the sleep-wake cycle. If you have started taking lecithin and are experiencing a disruption in your normal routine, please consult your doctor.
How long does it take for lecithin to start working? There is no clear indication of how long the benefits of lecithin begin to manifest. Each person may see a different result based on health, age, weight, or other factors.
What are the best lecithin brands? Choosing the lecithin supplement that works for you will be a personal decision. A supplement from a brand that is established with a great reputation would be an ideal product to choose, but you can also ask for your doctor or pharmacist’s input on which might work best for you.
Some of the most popular supplements include Jamieson Lecithin, NOW Foods, Non-GMO Lecithin, NOW Sunflower Lecithin – Nervous System Support, Organika LECITHIN, and KIKI Health Lecithin Powder Non-GMO.
Is lecithin vegan? There are many options on the market for vegan lecithin supplements, but some of them do contain animal by-products. Always read the label to ensure a product is cruelty-free or vegan.
Does lecithin impact infertility? There is little evidence to show the impact of lecithin on male or female fertility. It has been suggested that a soy lecithin supplement may impact female hormones, but the research has not drawn any concrete conclusions. If you are seeking a potential treatment for infertility, please contact your doctor before taking a lecithin supplement.
Does lecithin impact memory loss? It’s suggested that lecithin could be a potential treatment for Alzheimer’s and Dementia patients because it contains the chemical Choline, which helps your brain communicate. Research has suggested that increased Choline consumption in the diet can help improve the memory and cognitive function in these patients.
Lecithin may improve the pathways in the brain, but there is some conflicting evidence on whether or not it can be used for patients with any nervous system or neurological conditions. There is much more research needed going forward before administering this supplement as a treatment.
Does lecithin impact blood pressure? A soy-derived lecithin supplement may improve your cardiovascular health if you are already in a high-risk category. Those who may develop high blood pressure or heart disease may benefit from adding this supplement to their routine. In a small study, patients were given soy lecithin supplements over time and saw positive results (11).
Soy can be difficult for the body to digest, making it take significantly longer to break down, and it could lead some individuals to feel fuller for longer. If you are at risk for high blood pressure, and you’re looking for a natural supplement to help combat that, please discuss the use of lecithin with your doctor before consuming.
What is lecithin made of? Many lecithin supplements are made with eggs, sunflower seeds, or soy. Soy is the most popular ingredient to create these supplements, but animal by-products like fats, corn, and fish are commonly used as well. Soy lecithin is often sold in granulated capsule form, but other varieties may be available in a powder or liquid form.
While sunflower Lecithin isn’t nearly as common as soy lecithin, it’s popular among those who avoid soy or want to avoid GMOs in their diet. Soy can be heavily modified during mass production, but sunflower seeds do not undergo the same processing. The extraction process on sunflower lecithin is much more delicate than soy and does not require chemicals.
If I have gallbladder disease, will lecithin be effective for me? There’s not enough evidence to show whether or not lecithin is effective for treating gallstones, but it’s suggested that the supplement may prevent the solidification of cholesterol in the gallbladder, ultimately preventing gallstones. There is insufficient proof to substantiate these claims, but if you have gallbladder disease and you want to try a lecithin supplement, please consult your doctor before taking it.
Can lecithin improve the look of my skin? While lecithin is included among the ingredients of popular skincare products, there’s little evidence that it has an impact on the look and feel of the skin. It’s commonly used as an emollient, which aids in making the skin smoother by hydrating it.
The type of lecithin used is called hydrogenated lecithin. When you use this product on its own, it’s suggested that it can cure acne and the effects of eczema, but there’s not much supporting evidence available. It is possible that taking a supplement will inherently improve the look of your skin, but there’s not enough research to conclude either way.
Related Articles Nootropics TMG Cholesterol Vegan omega-3 Recap Lecithin can be taken as a supplement to improve heart and liver health, help with memory problems that occur with cognitive decline, and help boost your cognitive performance in stressful situations.
It’s a very safe supplement that appears to be most effective at doses ranging from 1.5 to 12 grams per day, depending on the application.
Its broad biological activity, from decreasing lipid and cholesterol levels to improving cognitive function, means a wide variety of people will find this supplement useful.
For BodyNutrition’s #1 recommended lecithin supplement, click here.
Avatar John Davis John Davis is a Minneapolis-based health and fitness writer with over 7 years of experience researching the science of high performance athletics, long-term health, nutrition, and wellness. As a trained scientist, he digs deep into the medical, nutritional, and epidemiological literature to uncover the keys to healthy living through better nutrition.
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