What is Lecithin? Health Benefits, Types, Dosage


What is Lecithin?

Lecithin is a type of fat that protects and gives structure to cells. It regulates body temperature and stores vital nutrients. Further, it converts into acetylcholine, a chemical messenger that your brain uses to send messages throughout the body.

The liver naturally produces lecithin, and it is crucial to consume it regularly for good health. It is abundant in nature and can be present in many foods, including soybeans, seeds, and fish.

It is essential for cell function and to absorb nutrients. Moreover, often given to pregnant women for the development of the fetus. It is also good for the liver, helps with memory problems like Alzheimer’s, and benefits the skin.

Lecithin Dosage

There are many different doses of lecithin supplements. There are capsules available in various doses, including 200, 500, and 1,200 mg. One of the most popular is the 1,200mg capsules of Soy Lecithin. You can also find cheaper powdered formulations, allowing you to choose the right dosage level. The daily dosage ranges for Choline can vary from 200 to 4,800 mg, depending on your choline requirements.

Types of Lecithin

Depending on the source of Lecithin, it comes in three types. These are:

  • Sunflower
  • Soy
  • Canola

The oils account for about 30% of each type of lecithin. In contrast to Canola Lecithin’s plethora of omega-6 fatty acids, which are abundant in sunflower and soy, the former are abundant in the latter.

Lecithin Benefits

Brain Booster

Lecithin raises choline levels, an essential nutrient crucial for brain development. It increases the amount of acetylcholine within your brain. It helps rebuild neuron connections that are damaged by age or disease.

One study combined lecithin and phosphatidic acids and found that combining the two supplements improved participants’ thinking ability, memory, and mood over three months. Another study found that the same combination of supplements improved the mood, daily function, and general condition of Alzheimer’s patients.

It improves the symptoms of some neurological disorders like tardive dyskinesia. In this medical condition, the affected person will repeatedly do the same voluntary actions. These movements can reduce by it, according to research.

Improves heart health

Soy lecithin improves cardiovascular health, mainly if you are at high risk for developing hypertension or other cardiovascular diseases. Soy is difficult to digest, and your body takes longer to break down soy products. It can make some people feel fuller after eating soy.

Improved Mental Health

Lecithin could be an alternative treatment for children with bipolar disorder. It also reduces mood swings. Moreover, it contains a substance that can help with panic disorder and alleviate feelings of anxiety and restlessness. A small study of patients with manic disorder found five out of six reported improved mental health after using supplements.

It also helps manage stress. Stress is something that everyone experiences. Depression, heart disease, and stroke are just some of the adverse effects of too much stress in one’s life. Some studies say it may increase stress resilience and decrease stress-related side effects.

Lowering cholesterol

Lecithin works almost as a solvent to cross cholesterol, triglycerides, and other fats. As a consequence, there is less cholesterol in the blood. It is, therefore, helpful in preventing heart disease, stroke, high blood pressure, and hardening the arteries.

Strengthens immunity

Lecithin coats our red blood cells and aids our immune system. It protects us against bacteria, viruses, and germs. Its structure also protects cells against oxidation.


It improves the function of the brain and nerves, as other organs function. Further, it uses to treat a variety of health conditions. These include high cholesterol, ulcerative colitis, and mastitis.

Although, you should talk to your doctor before starting any new supplement regimen. Only take what the label recommends. You should only buy products verified for purity by an independent third party.


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