Lecithin is the name of a group of fats called phospholipids. Lecithin supplements are usually obtained from soybeans, sunflower seeds, rapeseeds, egg yolks, or other animal products such as fish. You will read everything you need about this food in this article.
What is soy lecithin?
If you read food labels, you will surely see an ingredient called “soy lecithin,” one of the market’s most widely used food additives.
Soy lecithin contains only tiny amounts of soy protein, so researchers believe that soy lecithin does not cause allergic reactions in most people allergic to soy. In other words, soy allergens are found in its protein part, almost completely removed during production.
However, people who are more allergic to soy may also be allergic to soy lecithin and should consume foods containing this substance more cautiously.
What is helpful lecithin for?
1. Dementia or cognitive impairment
In a series of studies, researchers investigated the effects of lecithin on Alzheimer’s disease, dementia, Parkinson’s, and memory problems. According to these studies, this substance may have a positive impact on memory problems, but the results of its effect on the treatment of dementia were unclear.
Another study found that choline may be somewhat beneficial for head injury disorders. While choline is part of phosphatidylcholine, part of lecithin, more research is needed.
2. high cholesterol
According to some experts, lecithin has anti-inflammatory and protective effects on the cardiovascular system. Little research in this field shows that daily consumption of 500 mg of soy lecithin for two months reduces total cholesterol and LDL cholesterol (low-density lipoproteins).
In another study conducted in 2010, scientists evaluated total and LDL cholesterol levels after administering soy lecithin to patients with hypercholesterolemia (high cholesterol in the blood). Thirty volunteers took a daily supplement of 500 mg of soy lecithin, and the results were terrific. After taking the supplement, the researchers found these results:
- 41% reduction in total cholesterol after one month of use;
- 42% reduction in total cholesterol after two months of use;
- 42% reduction in LDL cholesterol after one month of service;
- 56% reduction in LDL cholesterol after two months of use.
According to this research, soy lecithin may be a functional food supplement to treat hypercholesterolemia.
3. mastitis
Mastitis is an inflammation of the breast tissue that women may experience during breastfeeding. Clogged milk ducts may lead to mastitis. According to some research, lecithin may treat or prevent blocked milk ducts. Of course, more research should be done to determine the dosage and ensure the effectiveness of this product. It is also necessary to consult a specialist before taking lecithin or any other supplement during breastfeeding.
4. Menopause symptoms
In one study, researchers administered high-dose (1,200 mg/day) or low-dose (600 mg/day) soy lecithin or a placebo for eight weeks to postmenopausal women. The high-dose group reportedly had increased energy levels, decreased diastolic blood pressure, and decreased cardio-ankle vascular index (CAVI). Of course, more research is needed to confirm these results.
5. Osteoporosis
According to research, soybeans and compounds containing soybeans, including soy lecithin, act as bone strengtheners and prevent osteoporosis. According to scientific studies, elderly Asian women suffer from hip fractures less than Caucasian women, and the consumption of soy products among Asians is much higher than among Caucasians.
Researchers believe that soy-based products reduce the rate of bone loss and fracture. This may be due to the estrogenic effects of soy, as estrogen deficiency caused by menopause accelerates bone loss in older women.
6. Intestinal colitis
Phosphatidylcholine may protect the colon from harmful bacteria and inflammation. By examining several people with ulcerative colitis (inflammatory bowel disease), it was found that these people had small amounts of phosphatidylcholine. According to a series of researches, phosphatidylcholine in lecithin has improved people with ulcerative colitis.
In another study, researchers divided participants into three groups and gave them 0.8 grams, 1.6 grams, and 3.2 grams of a supplement containing more than 94% soy lecithin thickened with phosphatidylcholine for 12 weeks. The colitis disease activity index was improved, especially in the group that took the 3.2-gram supplement. Of course, more research is needed to confirm these results.
Side effects of lecithin
In general, lecithin supplements are considered safe. However, an allergic reaction to this substance may occur. Consult a healthcare professional before taking this or any other supplement, especially if you are taking certain medications or allergies.
Common side effects
- abdominal discomfort;
- headache _
Severe side effects
- vomiting _
Precautions
- Severe allergic reaction: Do not use if you are allergic to lecithin, its ingredients, or its sources (such as eggs, soy, and fish).
- Pregnancy: lecithin breaks down into choline. The safe amount of choline during pregnancy is 450 mg per day. If you are pregnant, do not take more than this amount.
- Breastfeeding: The safe amount of choline during breastfeeding is 550 mg daily. While lecithin may treat or prevent blocked milk ducts based on some research, consult with a healthcare professional before taking any supplement.
- Children: Limited research has been done on the safety of lecithin for children, so children should avoid its use.
Sources of lecithin
Egg yolk is one of the richest sources of lecithin, and each large yolk has about 250 mg of lecithin. This word is derived from the Greek word “lekythos,” which means “egg yolk.” Other sources of oral lecithin include:
- soybeans and soybean oil;
- corn oil;
- Sunflower seeds;
- canola oil ;
- wheat germ;
- peanut;
- Fish;
- organ meat
Dosage
Always consult a professional before taking a supplement to ensure the supplement and dosage suit your needs. According to the conducted research, for each of these conditions, these values have been suggested:
- High cholesterol: 500 mg daily for two months;
- Mastitis: 600 mg daily;
- Menopausal symptoms: 600 to 1200 mg daily;
- Ulcerative colitis: 0.8, 1.6, and 3.2 grams of a supplement containing more than 94% soy lecithin for 12 weeks.
Never take more than the recommended dose on the product label.
Drug interactions
- Antihypertensive drugs: beta-blockers such as carvedilol, propranolol, metoprolol, sotalol, atenolol, timolol, and labetalol, and diuretics such as bumetanide, chlorothiazide, triamterene, eplerenone, furosemide, triamterene, and hydrochlorothiazide.
- Cholesterol-lowering drugs: lomitapide, atorvastatin, niacin, cholestyramine, golimumab, fenofibrate, ezetimibe, and simvastatin.
How to maintain
Storage instructions vary for different products. Read the instructions on the product label carefully. Store supplements in a cool, dry place, out of the reach of children and pets. Throw it away after one year or as indicated on the product label.
Common questions
– Where to get lecithin?
You can get lecithin from local stores. To ensure quality, get it from reputable and licensed centers.
– What is the price of lecithin?
The price of lecithin varies depending on its type and brand.
– What is a lecithin tablet?
Lecithin tablets are one of the different forms of lecithin supplements. Supplements are available in various forms, such as powder, tablets, and capsules.
you say
In this article, you got acquainted with the types of lecithin and found out what the use of lecithin is. What is your experience using this product? Please share your comments and valuable experiences with us.
Warning! This article is only for educational purposes; to use it, it is necessary to consult a doctor or specialist.
