What Is Lecithin?

Lecithin contains phospholipids like phosphatidylcholine. Phospholipids are a type of fat. 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. 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. 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.

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.

Uses of Lecithin

Lecithin is not a single substance. It contains a group of chemicals, including phospholipids. 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. 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. However, the amount of lecithin is unclear.

A review suggested choline may be somewhat helpful for impairment from a head injury. 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.

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).

Larger, well-designed studies are needed to confirm these results.

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. One source suggested 1,600 mg of lecithin a day for mastitis. 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. 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. 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. Phosphatidylcholine may protect the colon from "bad" bacteria and inflammation.

A meta-analysis (collection of studies) suggested 30% phosphatidylcholine-containing lecithin improved outcomes in people with ulcerative colitis.

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. 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
• Headache 
  

Severe Side Effects

Vomiting has been a severe side effect of lecithin.

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.
• Breastfeeding: Lecithin breaks down into choline. The adequate intake of choline during breastfeeding is 550 mg per day. 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.
• Children: There is limited research on the safety of lecithin in children. Because of this, children may need to avoid taking it. Please speak with your child's pediatrician or another healthcare provider before using lecithin or other supplements.
  

Dosage: How Much Lecithin Should I Take?

In studies, the following dosages were used for the following conditions:

• High cholesterol: 500 mg of soy lecithin daily for two months
  
• Mastitis: 600 mg of lecithin daily
• Menopause symptoms: 600 to 1,200 mg daily
• Tardive dyskinesia: 20 to 35 g of lecithin that contained phosphatidylcholine daily for up to eight weeks
• 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

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.

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.
• Blood pressure medications: High doses of lecithin have lowered diastolic blood pressure in clinical study. 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. 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

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).

Food Sources of Lecithin

Food sources of lecithin include soybeans, sunflower, canola seeds, egg yolks, or other animal products like fish.

Lecithin Supplements

Lecithin is available in many forms, including the following:

• Capsules
• Granules
• Liquid
• Paste
• Pills
• Powder
• Softgels
• Tablets

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.