| Lecithin | ||||||||
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- Why lecithin is good for you
- Important lecithin facts
- Types of lecithin supplementation
- Lecithin supplementation checklist
- Lecithin and health
- Lecithin in foods
- How to take lecithin
- Lecithin works best with
- Overdosage, toxicity and cautions for lecithin
Lecithin is a fatty substance which is found in high concentrations in the cell membrane (phospholipid). Every living cell of the body requires lecithin because of its requirement in creating cell membranes. Lecithin is both water and oil soluble and regulates the movement of fats and nutrients entering and leaving the cell.
Lecithin is required for a whole range of body functions, including infant and foetal development and as an aid in reproduction, is essential in keeping the liver and gall bladder healthy and for heart health.
The body uses lecithin both for the proper formation of bile (the body's main emulsifying compound), and as an emulsifying agent itself. Lecithin helps the body use and absorb fat-soluble nutrients, such as vitamin A, vitamin D, vitamin E and vitamin K.
Lecithin is an important precursor to the main neurotransmitter, acetylcholine, which plays an important role in memory and muscles control. Myelin sheaths that protect the brain, spine and thousands of nerves in the body are almost two-thirds lecithin.
Soy lecithin, a constituent included in most processed and packaged foods is included as a natural emulsifier or stabiliser, is extracted during the processing of soybean oil. It promotes solidity in margarine and gives a consistent texture to salad dressing and other creamy products.
The body produces its own lecithin in the liver.
- The brain consists of 30% lecithin
- Lecithin is an excellent source of the vitamin B cofactor, choline (choline is part of the lecithin molecule)
- Around 20% of the lecithin found in plants and natural foods consists of phosphatidylcholine
- Choline is so vital in infant development that all baby formula must contain this nutrient
- Lecithin is a phospholipid, which is part of cell membranes
- Lecithin granules contain higher concentrations of phosphatidylcholine
- Lecithin is a good source of linolenic acid
Types of lecithin supplementation
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Lecithin is available in the following forms:
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People who wish to take a lecithin supplement should talk to a medical professional BEFORE taking it.
Lecithin supplementation checklist
- Lecithin should be taken with meals to increase absorption
- Granular lecithin has a nutty/grainy flavour and can be added to cereals, juice or smoothies
- Choose non-genetically modified lecithin supplements (the long term effects of genetic modification are not yet known and erring on the side of caution is advisable)
- Store in a cool, dry place, away from sunlight - storage in the refrigerator is preferred
- Gall bladder disease - lecithin is a key component of bile, which is a fat digester produced in the gall bladder. Low lecithin levels have been known to cause gallstones when bile levels are low. Taking extra lecithin in this situation has been shown in studies to prevent gallstones
- Liver disease - a 10 year study on animals showed that lecithin prevented cirrhosis and severe liver scarring caused by alcoholism. Other similar studies have shown it helps the liver affected with hepatitis.
- Alzheimer's disease - the nerve-building and protection properties of lecithin may be useful for helping with memory problems in people with Alzheimer's disease. More studies are needed in this area to provide proof for this
- People taking niacin/nicotinamide - people taking these supplements for treatment of high blood cholesterol or triglycerides levels may need lecithin or choline supplementation to re-balance these levels
People who wish to take a lecithin supplement should talk to a medical professional BEFORE taking it.
| FOOD | AMOUNT | Lecithin (mg) |
|---|---|---|
Maize |
100g | 953 |
Liver |
100g | 850 |
Soya beans |
100g | 740 |
Trout |
100g | 580 |
Wheat |
20g | 564 |
Peanuts |
50g | 557 | >
Meat |
100g | 450-750 |
Eggs |
1 medium | 350 | >
Oats |
50g | 325 |
Rice |
100g | 290 | >
Butter |
20g | 30 |
Dosage of lecithin depends on the condition that is being treated. A medical doctor and/or alternative health care provider can advise on individual cases - this information is provided as a guide only:
| lifestage | age | Amount (per day) |
|---|---|---|
| INFANTS | 0-12mths | Not recommended |
| CHILDREN | 1-8yrs | Seek medical advice before taking it |
| CHILDREN | 9-18yrs |
Seek medical advice before taking it |
| ADULTS | 19-50yrs |
1 Tbsp granules or 1 capsule per day |
| SENIORS | 51+yrs | 1 Tbsp granules or 1 capsule per day |
| PREGNANT | Not recommended | |
| LACTATING | Not recommended |
People who wish to take an lecithin supplement should talk to a medical professional BEFORE taking it.
Overdosage, toxicity and cautions for lecithin
In generally healthy adults, there are no health concerns or contraindications at normal dosage.
In high doses choline may cause the following side-effects:
- nausea
- sweating
- diarrhoea
- vomiting
- bloating
CAUTIONS
- People with bipolar disorder and depression - should not use lecithin as it can worse the depressive stage of the illness
- People with any psychiatric condition - should get medical advice before taking lecithin
references
- Barbeau, Andre M.D., John H. Growdon, M.D., Richard J. Wurtman, Nutrition and the Brain: Choline and Lecithin in Brain Disorders, (1979) Vol. 5, Raven Press, NY, 73, 76, 83, 113, 444
- Hirano K, Kachi S, Ushida C, Naito M. Corneal and macular manifestations in a case of deficient lecithin: cholesterol acyltransferase. Jpn J Ophthalmol. Jan-Feb 2004;48(1):82-4
- Kuivenhoven JA, Pritchard H, Hill J, et al. The molecular pathology of lecithin:cholesterol acyltransferase (LCAT) deficiency syndromes. J Lipid Res. Feb 1997;38(2):191-205
- Lamireau T, Bouchard G, Yousef IM, Clouzeau-Girard H, Rosenbaum J, Desmouliere A, Tuchweber B. Dietary Lecithin Protects Against Cholestatic Liver Disease in Cholic Acid-Fed Abcb4- Deficient Mice.Pediatr Res. 2007 Feb;61(2):185-190
- Santamarina-Fojo S, Hoef J, Assmann G. Lecithin:cholesterol acyltransferase deficiency and fish-eye disease. In: Wonsiewicz M, Noujaim S, Boyle P, eds. The Metabolic and Molecular Bases of Inherited Disease. 2817-33
- Zeisel, SH. Choline: needed for normal development of memory. J Am Coll Nutr. 2000; 19: 528S-531S.
