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What are the Benefits of Lecithin?

Marjorie McAtee
Updated Mar 03, 2024
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Lecithin is a beneficial compound in a number of different settings. When taken as a dietary supplement it can help improve the strength and function of the heart, can aid cognitive functions like memory retention and logical reasoning, and might also reduce inflammation and internal swelling. People sometimes also apply it topically to moisturize dry skin, and when used as a food additive it has the potential to be a very beneficial thickener or emulsifier.

Cardiovascular Health

One of the most well known benefits of lecithin is its role in supporting cardiovascular health. Lecithin helps the body break down and dispose of low-density lipoprotein (LDL) cholesterol, the so-called “bad” cholesterol; it can also help process fats through the bloodstream, and in so doing can prevent clogged arteries. Some people also say it promotes weight loss by making the heart more efficient, though this particular benefit is somewhat controversial and can vary a lot from person to person.

Cognitive Function

Lecithin contains a compound called acetylcholine which has been shown to help to promote healthy neural function. People who suffer from memory loss disorders or degenerative brain conditions like Alzheimer’s disease are often found to either not have this compound or have it in only very low levels. Taking regular doses of the lipid as a dietary supplement can help the brain build stronger, better bonds. In the short term people may not experience any dramatic effects, but over time they often find that their memory improves and their ability to solve problems of logic, spatial relations, and even math intensifies, too.

Some studies suggest that these cognitive benefits of lecithin may also extend to the fetal nervous system and may help developing babies improve their brain outputs. Pregnant women are typically advised to consult with a healthcare professional before taking any dietary supplement, however, and lecithin is no exception. Though the potential benefits are great, there are also risks to the unborn child that have to be weighed.

Potential to Reduce Inflammation

The fatty acids contained in the supplement can also make it very effective in fighting inflammatory conditions like arthritis, and can reduce internal swelling related to accident or disease. This benefit is often particularly pronounced when it comes to the gallbladder, a small organ attached to the liver that helps the body process and store bile. Bile helps people process fats, and regular lecithin intake can make this process more efficient. The lipid can also prevent gallstones, a potentially painful condition where crystals of hardened cholesterol block or obstruct the bile ducts.

For the Skin

The supplement can also be very effective as a moisturizer. Its high concentration of fatty acids creates a barrier on the skin that effectively seals moisture in while keeping air and other environmental elements out. People sometimes rub lecithin capsules or drops directly on their skin, particularly on rough areas like heels or elbows, but it is more commonly added to other lotions or moisturizers to make them extra rich and more effective.

The same things that make this compound good for skin can also make it good for hair. Many shampoos and hair care products that promise to thicken locks or improve shine include lecithin among their top ingredients. People often have to use these sorts of products for a long time before they will see any change, but the results are often long-lasting.

In Food Manufacturing

The lipid has an entirely different set of benefits in the food manufacturing industry. Here the compound is prized primarily for its chemical structure: its concentration of fats makes it an excellent thickener, since it will bond well with both water and fat cells in almost anything. Many packaged and prepared foods include liberal amounts of the odorless, colorless, and virtually tasteless lecithin as a way of improving the food’s consistency, particularly when it is going to be stored on the shelf for some amount of time.

How to Get It

The two compounds that make up lecitin are inositol and choline, both of which occur naturally in the membranes of living cells. It can be found in a range of foods, but the concentration tends to be highest in fish, egg yolks, whole milk, and peanuts. Soybeans are another good source. One of the easiest ways for people to boost their lecithin intake is to eat more of these sorts of foods, and many experts argue that receiving the lipid “raw” like this — which is to say, in its natural state — is the most effective way to absorb it and make use of its many benefits.

It isn’t always the most efficient, though, which is where supplements come in. Lecithin is frequently available as a powder, capsule, or suspended liquid in health food stores and vitamin outlets. Lotions and skin creams are usually sold in pharmacies, and food manufacturers can typically buy bulk quantities directly from distributors.

Side Effects and Risks

Though supplementation is safe for most people, it is not without its side effects. These mostly arise in the case of excessive consumption, and include vomiting, dizziness, nausea, headache, and gastrointestinal discomfort. Since the foods that naturally contain it also tend to be high in fat, weight gain is common among people who seek to boost their intake through regular consumption of these things. In most cases this isn’t a side effect of the compound as much as it is the vehicle through which it is delivered.

The Health Board is dedicated to providing accurate and trustworthy information. We carefully select reputable sources and employ a rigorous fact-checking process to maintain the highest standards. To learn more about our commitment to accuracy, read our editorial process.
Marjorie McAtee
By Marjorie McAtee , Former Writer
Marjorie McAtee, a talented writer and editor with over 15 years of experience, brings her diverse background and education to everything she writes. With degrees in relevant fields, she crafts compelling content that informs, engages, and inspires readers across various platforms. Her ability to understand and connect with audiences makes her a skilled member of any content creation team.

Discussion Comments

By discographer — On Mar 07, 2013

@MikeMason-- I'm not a doctor but I don't think that there are major negative lecithin side effects when used for the long-term. If you're getting your lecithin from foods, there certainly aren't any negative side effects. On the contrary, I heard that lecithin is good for the liver and basically every other organ.

The lecithin supplements on the market are usually made from soy lecithin. Even though I don't like soy products in general because soy is genetically modified, I think the soy lecithin supplements are very safe. I don't think you will experience any problems.

If you're worried, then just eat eggs!

By burcinc — On Mar 07, 2013

My friend is taking lecithin supplements for cellulite. It was recommended to her by her doctor. She said that it has improved the appearance of her cellulite. I don't think the change has been drastic but definitely worthy of notice.

Since lecithin is found in our cells, like the article said, I guess it helps improve the cell structure as well.

Has anyone else used lecithin for cellulite?

By stoneMason — On Mar 06, 2013
I'm interested in taking lecithin for lowering bad cholesterol and I wouldn't mind it if it can help me with weight loss as well.

But are there risks of long-term use? Does it lead to toxicity in organs like the liver or kidneys?

Marjorie McAtee

Marjorie McAtee

Former Writer

Marjorie McAtee, a talented writer and editor with over 15 years of experience, brings her diverse background and education to everything she writes. With degrees in relevant fields, she crafts compelling content that informs, engages, and inspires readers across various platforms. Her ability to understand and connect with audiences makes her a skilled member of any content creation team.
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