What is lecithin good for?
Lecithin is a substance formed in our body from fatty acids, and has a variety of functions. Lecithin in supplement form is generally produced from either soybeans, eggs or sunflower seeds, and occasionally animal fats are involved in the process too.
Soybean lecithin vs. sunflower seed lecithin
Lecithin supplements derived from soybeans are the most common, however, in recent years lecithin supplements derived from sunflower seeds have been gaining more traction as an alternative, mainly due to the fact that the vast majority of soybean is genetically modified, and also because lecithin obtained via sunflower seeds is extracted via cold pressing, rather than using harsh chemicals.
On the other hand, as soy is harder to digest and takes longer for the body to break down, some people prefer this in order to make them feel fuller and eat less. Most research also seems to involve soybean lecithin, perhaps due to its ubiquity.
Lecithin for cardiovascular health
Lecithin is known for its ability to regulate cholesterol levels, and is one of the main reasons why the supplement has become so popular. Research shows that not only does lecithin lower LDL or "bad" cholesterol, it also raises levels of HDL or "good" cholesterol.
Other studies have shown that lecithin is beneficial for other aspects of our cardiovascular health, including a reduction in the risk of developing heart disease, as well as lower blood pressure in those that suffer from high blood pressure.
Lecithin for the immune system
In addition to its benefits for heart health, lecithin also demonstrates potent immune-boosting effects. One animal study showed how lecithin supplementation increased white blood cell count in rats by a massive 29%.
White blood cells, or macrophages, are one of the most important aspects of a healthy immune system.
Lecithin for brain function
Lecithin also contains choline, one of the most important brain chemicals, and necessary for the brain and nervous system to communicate. Studies have shown that diets rich in choline are associated with increased memory performance and a reduction in symptoms for people who suffer from cognitive diseases such as Alzheimer's disease.
Research regarding the effects of lecithin's choline content are so far limited, but promising.
Lecithin for digestive health
Lecithin is also being investigated for its potential as a treatment for inflammatory bowel disease, or more specifically, ulcerative colitis. This debilitating condition affects almost 1 million people in the US alone.
Specifically, there is a direct correlation between low intestinal mucous and an increased prevalence of inflammatory bowel disease, and it is the emulsifying properties of lecithin that are thought to enhance and protect the gastrointestinal lining by increasing the amount of mucous in the intestines.
This not only reduces inflammation and improves symptoms, but also contributes towards better digestion and improved gut health overall.
When should I take lecithin?
There does not appear to be a consensus on the best time of day for taking lecithin supplements, however most manufacturers suggest taking it with a meal.
What are natural sources of lecithin?
If you are interested in achieving your daily lecithin intake through your diet, rich sources of lecithin include:
- Soybeans
- Eggs
- Sunflower seeds
- Chicken liver
- Milk
Lecithin data sources & further reading
Last updated by Asklepios on 30th January, 2025