About Lecithin
Lecithin is a phospholipid mixture and a source of choline (primarily as phosphatidylcholine). RCTs support cholesterol reduction at 1.5-3.5g/day. Also serves as an emulsifier and absorption enhancer in supplement formulations. Sunflower lecithin is preferred by consumers avoiding soy. Note: phosphatidylserine is tracked as a separate nutrient. No established RDA/UL.
What Lecithin supports
- Source of choline for brain health
- May support healthy cholesterol levels
- Provides phospholipids for cell membranes
How much Lecithin to take
The RDA prevents deficiency. The effective range is what clinical trials used to actually move the outcome.
Effective
1200–2400
mg
Typical supplemental dose; lecithin is ~15-25% phosphatidylcholine.
Clinical evidence
Moderate clinical evidence. RCTs support modest cholesterol reduction; primary value as a choline source
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