Lecithin is a fatty substance manufactured in the body and widely found in many animal- and plant-based foods, including eggs, liver, peanuts, soybeans, grape juice, cabbage and wheat germ. Lecithin is often used as an additive in such processed foods as ice cream, margarine, and salad dressings, because it helps blend (or emulsify) fats with water. Lecithin is also available in supplement form.
Choline is a B vitamin necessary for good health and is now considered an essential nutriet. It is needed for cell membrane integrity and to facilitate the movement of fats in and out of cells. It is also a component of the neurotransmitter acetylcholine usually found to be in short supply with Alzheimer's disease, Progressive Supranuclear Palsy and various other diseases of the central nervous system.
It is also used for cell membrane integrity and to facilitate the movement of fats in and out of cells throughout the body. The brain normally has a large concentration of choline. It is needed for normal brain functioning. Substances containing choline have been used in a number of preliminary treatment studies for a wide variety of neurological and psychiatric disorders.
Choline is available in food. It appears in high concentrations in liver, egg yolks, peanuts, cauliflower, soybeans, grape juice, and cabbage. It is also present in concentrated form as an ingredient in various B-complex vitamin supplements.
Most healthy North Americans get enough lecithin and choline in their daily diets. Deficiencies are rare. That's fortunate because every cell in the human body needs these nutrients to function properly. /p> Lecithin and choline help form cell membranes and transport fats and nutrients into and out of cells. They are also involved in human reproduction and fetal and infant development. In fact, choline must be included in all FDA-approved infant formulas. These nutrients also play a vital role in keeping the nervous system healthy.
One of the nutritional benefits of supplemental lecithin is that it is an good readily available source of choline.
Supplemental lecithin is available in a variety of forms and strengths. Plain lecithin is available in liquid, capsule and granular form. Though the capsules are large the amount of choline each contains is very small so to get any worthwhile amount of choline into the body by this method would require a large number of capsules daily. Usually it is cheaper and often easier to provide lecithin in a different form. Liquid lecithin is also available and can be given by the spoonful or mixed with food. Granular lecithin is an almost tasteless and more concentrated form of lecithin and can be sprinkled on food or cereal.
When medical researchers use the term "lecithin" they are not referring to these forms of lecithin. They are speaking of a purified and more powerful form of lecithin generally labeled as "phosphatidylcholine." This form is also available as a supplement and contains more choline than any of the other forms we've discussed.
Although both lecithin and choline are available as individual supplements, the most effective way to elevate choline levels in the body is to take a concentrated version of phosphatidylcholine in supplement form.
Phosphatidylcholine (PC) might be best thought of as a purified extract of lecithin. It is commonly recommended for treating liver, nerve, and a variety of other conditions, including multiple sclerosis and memory loss. This form of choline does not share the odor problem associated with the other forms of choline.
Lecithin is about 30% phosphatidycholine. So, we should consider that supplemental phosphatidylcholine contains three times the choline of lecithin. It's important to take phosphatidylcholine with meals for best absorbtion.
Phosphatidycholine emulsifies and breaks down fat deposits in the body, which make it helpful in the prevention of arteriosclerosis, heart disease, gallstones and liver problems. Medical studies have shown that phosphatidylcholine is beneficial in neurological disorders and depression.
Specifically, phosphatidylcholine, and in some cases lecithin or choline alone, may help to:
There are non-lecithin forms of supplemental choline available. Some forms of choline have a fish-like odor that may be objectionable. The ordor can be absorbed by the body and may create social problems. Phosphatidylcholine does not have this problem.
There are no known drug or nutrient interactions associated with lecithin, choline, or phosphatidylcholine taken in commonly recommended dosages.
With higher dosages (several grams per day) some people will experience abdominal discomfort, diarrhea, or nausea. Supplementing straight choline (as opposed to phosphatidylcholine) in large amounts (over 1,000 mg per day) can lead to a fishy odor; PC does not have this effect.
Consult your doctor before taking phosphatidylcholine if you suffer from depression; it may worsen your condition.
Because individual phosphatidylcholine, lecithin, or choline supplements can increase levels of acetylcholine, they should not be used by individuals who are suffering from bipolar disorder. High levels of acetylcholine can worsen the "depressive" phase of this condition.
Following are typical dosages used to treat various conditions.
| Alcoholism | 420 mg phosphatidylcholine 3 times a day |
| Gallstones | 1 capsule (1,200 mg or 19 grains) lecithin twice a day |
| Heartburn | 500 mg choline 3 times a day |
| Hepatitis | 420 mg phosphatidylcholine twice a day |
| Memory Loss/Impairment | 420 mg phosphatidylcholine twice a day with meals |
| Multiple Sclerosis | 420 mg phosphatidylcholine twice a day with meals |
| Stroke | 420 mg phosphatidylcholine twice a day |