What Are the Benefits of Lecithin?
Lecithin is commonly used in the food industry as an emulsifier. It's also a popular dietary supplement that can offer many health benefits. The benefits of lecithin supplements may include weight loss support, increased heart and liver health, lowered cholesterol and improved brain function. Lecithin typically is found in such foods as fish, eggs and peanuts. Supplements also are typically available in health food stores.
Lecitin is a lipid made of two compounds, inositol and choline. These two compounds occur naturally in the cell membranes of living cells. Lecithin helps move fat and cholesterol through the blood so it doesn't accumulate in arteries and contribute to heart and liver disease. Lecithin also helps maintain cellular function by allowing waste products to leave the cell and nutrients to enter it.
Lecithin contains essential fatty acids that the human body needs but can't produce for itself. These fatty acids are important for maintaining cellular health. They also help to support cognitive function, cardiovascular health and eye health. Fatty acids may also help maintain skin and hair health and typically have anti-inflammatory properties.
The human body generally needs between 30 and 50 mg of lecithin daily for optimum health. Dietary sources of lecithin are plentiful and include fish, peanuts, legumes, whole grains and egg yolk. Small dose lecithin supplements can help those with daily dietary deficiencies enjoy the benefits of lecithin.
One of the most well-known health benefits of lecithin is its role in supporting cardiovascular health. Lecithin helps the body break down and dispose of bad LDL cholesterol and fats through the bloodstream to help prevent clogged arteries. Because lecithin plays a role in moving fats and cholesterol out of the body, it may support liver health by preventing the accumulation of fat in the liver. Lecithin may also assist in weight loss, though research into this lipid's weight loss benefits remains inconclusive.
Another documented benefit of lecithin is its role in supporting cognitive function. Lecithin contains a compound called acetylcholine, which helps to promote healthy neural function. A lack of acetylcholine is implicated in memory loss disorders such as Alzheimer's disease. The cognitive benefits of lecithin may also extend to fetal nervous system development. Pregnant women are typically advised to consult a doctor before taking lecithin or any other dietary supplement.
Additional benefits of lecithin may include a reduction in gallstones and increased gallbladder health. Because lecithin contains essential fatty acids, it may benefit inflammatory conditions such as arthritis as well. Lecithin supplements are usually available as capsules, powder or granules that may be added to food. Though lecithin is safe for most people, the side effects of supplementation may include vomiting, dizziness, weight gain, nausea, headache and gastrointestinal discomfort.
Written by Marjorie McAtee
