Lecithin / phosphatidylcholine
Phospholipid-rich source of choline with EFSA claim for liver function, preliminary signal for cognition and lipid modulation.
Why
Lecithin is a mixture of phospholipids (predominantly phosphatidylcholine) from soy or sunflower. Provides choline, essential for liver function (where EFSA has authorised a health claim at 250 mg/day) and acetylcholine synthesis. Small RCTs report modest effects on cognitive performance and lipid markers. Choline status is widely inadequate in modern diets.
How it works
Provides choline for acetylcholine synthesis (cholinergic neurotransmission), phosphatidylcholine for cell membrane structure, and for VLDL packaging in the liver (the basis of the liver-function claim, choline deficiency causes NAFLD).
Expected onset · Lipid and cognitive effects over 8–12 weeks
How to take
Dosage
Lecithin (granular): 5–10 g/day. Sunflower lecithin or stated phosphatidylcholine: 1–2 g/day delivering ~250 mg choline.
Timing
With meals containing fat
On the label
Sunflower lecithin if avoiding soy. Stated phosphatidylcholine content per dose. Granular form is most cost-effective.
Ideal for
Adults with low dietary choline intake (low egg and meat consumption); people seeking nutrient support for cognitive or hepatic function.
Safety
Evidence
EFSA authorised health claim: choline contributes to normal lipid metabolism, normal homocysteine metabolism, and normal liver function (at 82.5 mg/serving). Cochrane 2003 SR for dementia was inconclusive. Choline-deficiency-induced NAFLD provides the strongest mechanistic anchor. Preliminary, RCTs exist in non-tier-1 journals but are small or short-duration. No Cochrane review, EMA monograph or EFSA-authorised claim covers the indication. for the broader cognitive/lipid framing.
Preliminary, RCTs exist in non-tier-1 journals but are small or short-duration. No Cochrane review, EMA monograph or EFSA-authorised claim covers the indication.
- EFSA Reg 432/2012 authorised claim, choline contributes to normal lipid metabolism, normal homocysteine metabolism, and maintenance of normal liver function
- Higgins & Flicker, Cochrane Database Syst Rev 2003, lecithin for dementia and cognitive impairment
- Zeisel & da Costa, Nutr Rev 2009, choline: an essential nutrient for public health
Where to get it
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