Sep 14, 2009 2:20 pm US/Pacific
The Lowdown On Lecithin
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Dr. James Rouse says lecithin is found in many foods, including: eggs, liver, peanuts, soybeans, oranges, beef, and wheat germ.
CBS
Lecithin has been made popular as a dietary supplement, however lecithin is a compound found is all living beings. It is also found in many foods (both animal- and plant-based), including eggs, liver, peanuts, soybeans, oranges, beef, and wheat germ. Why would someone want to add lecithin to their diet as a dietary supplement? Some proclaim lecithin as a memory booster – there isn't much significant research to that end, however, lecithin is a source of choline, which together with lecithin, form the outer layer of our body's cells and help to transport nutrition in and out of those cells. Choline has been used as treatment for dementias and neurological disorders including multiple sclerosis.
Another key component of lecithin is phosphatidylcholine (phos-choline). Phos-choline is recommended for memory (again no human studies) and also liver health. Phos-choline and/or lecithin are also recommended in the prevention of gallstones. There is some evidence to suggest that lecithin may help lower cholesterol. It has been used effectively along with niacin to treat high cholesterol. This is interesting given the irony of the egg. Lecithin is found in the yolk of the egg – in fact lecithin originates from the Greek "Lekithos," which refers to the egg yolk. The egg yolk also contains all the fat and cholesterol that put eggs on the bad list in terms of being a forbidden food for the cholesterol conscious. One might try to reason that if the yolk contains both lecithin and cholesterol that the two would cancel each other out, but such remains to be seen or proven. This is something you'll need to discuss with your doctor in terms of eating eggs and/or supplementing your diet with lecithin.
You'll see lecithin on the ingredient list of many products, both food and non-food. This is because lecithin acts as an emulsifier and stabilizing agent in food, medicines, cosmetics, and creams.
Dosing of lecithin varies considerably. Studies have utilized anywhere from one gram to 35 grams daily. Talk to your doctor or pharmacist before you consider supplementing your diet with lecithin or phosphatidylcholine.
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