Lecithin, a phospholipid that plays a crucial role in maintaining the integrity of cell membranes, is a fantastic dietary supplement with numerous health benefits, including that of lowering LDL cholesterol.
In my comprehensive review, I will dive deep into the world of lecithin supplements, my conclusions about the best products on the market, discuss their benefits, and recommended dosages.
As someone missing their gallbladder due to a car accident, I take lecithin daily, so I have tested them deeply.
Our Top Lecithin Supplement
★★★★★
IVOVITAL’s organic sunflower lecithin is a superb-quality product that meets several important criteria. It is 100% organic and non-GMO, plus free of hexane, carriers, and sapidity agents.
In fact, it’s the only certified organic sunflower lecithin I’ve found on the market.
It is expensive compared to the others on the list but overall by far the best quality on the market, in my view.
NB: This website contains affiliate links; we may earn a commission from purchases made through those links. That never affects the price you’ll pay or the impartiality of our reviews.
Top 7 Lecithin Supplements Compared
Given that Ivovital is more expensive, I’ve also reviewed 7 other fantastic lecithin choices.
Overall Best Lecithin Supplement: Hellenia De-Oiled Sunflower Lecithin Powder
Hellenia’s De-Oiled Sunflower Lecithin Powder (500g) is a rich natural source of Choline and Inositol.
The packaging is simple and informative, and the 500g pack size is generous for the £10.50 price point.
I prefer sunflower lecithin over soy lecithin for several reasons. First, sunflower lecithin is extracted through a cold-press procedure, making it more natural than soy lecithin, which is acquired through a degumming process involving chemical solvents like hexane.
Secondly, sunflower lecithin has a lower impact on hormonal levels.
Finally, sunflower lecithin has a higher choline content compared to soy lecithin.
While I would prefer more information on the provenance of the sunflowers, I am overall pleased with this product.
2. Best Vegan Soy Lecithin Supplement: FairVital
Fairvital’s Soy Lecithin 500mg is a high-dose dietary supplement containing 500mg of soy lecithin per capsule, with 310mg of phospholipids. It is sourced from pure, non-GMO soybeans and is completely natural. The product is encapsulated using LiCaps® technology, which allows for the sealing of liquid ingredients in hard capsules without chemical or thermal treatment. This ensures faster and easier absorption by the body.
Unlike most products on the market, the Fairvital Soy Lecithin capsules are suitable for vegetarians and vegans and are free from gluten, lactose, and fructose. Additionally, they do not contain magnesium stearate or silicon dioxide which I am impressed by.
3. Best Sunflower Lecithin Softgels Supplement: Now Foods (ideal for blocked milk ducts!)
NOW Foods Sunflower Lecithin is a non-GMO, soy-free supplement derived from sunflower seeds.
Each serving provides 1,200 milligrams of lecithin, with 130mg of Phosphatidyl Choline in each capsule.
NB: these soft gels are bovine, so vegetarians should avoid this choice.
NOW Sunflower Lecithin 1200 mg Softgels contain Phosphatidyl Choline, the most abundant phospholipid in the cell membrane. This plays a crucial role in cellular signalling and synaptic function, helping to support the nervous system.
In addition to Phosphatidyl Choline, these soft gels also naturally abound in phosphatidyl inositol, phosphatidyl ethanolamine, and essential fatty acids, providing well-rounded support for overall health.
Integrating these softgels into my daily supplement routine has been a positive experience, as they have aided in emulsifying fats and facilitated better absorption of choline by my body. The reasonable price of £26.95 for a bottle of 100 softgels is middle of the range, though not as cheap as buying the powder directly.
4. Best Sustainably Produced Soy Lecithin Supplement: G&G
G&G Soy Lecithin Granules are priced at £24.00 for a 400g tub and are made from 100% pure non-GM soy, ensuring high quality and safety. They are also certified vegan, non-GMO, kosher, gluten-free, lactose-free, and sugar-free.
G and G produce all their supplements in the UK in a factory running of 100% green energy which I love!
One of the key benefits of G&G Soy Lecithin Granules is also their versatility. The granules can be taken directly off the spoon or mixed into foods such as soups and dressings, acting as a thickening agent. This allows for easy integration into a variety of meals and snacks, making it simple to incorporate this nutritious supplement into your daily routine.
Based on my experience, G&G Soy Lecithin Granules have been a worthwhile addition to my diet. They have contributed to my overall well-being and provided a convenient, versatile, and cost-effective way to benefit from lecithin’s numerous health advantages.
This is a great choice if you’re looking for soy lecithin. :
5. Best High-Strength Lecithin Supplement: Healthspan Lecithin Capsules:
Lecithin by Healthspan is a high-strength supplement that contributes to the production of choline, which helps the liver function normally. The capsules are a bit on the larger side, but I find them manageable to swallow. The capsules come in a convenient blister pack, ensuring that each one remains fresh until you’re ready to take it.
It is sourced from natural, non-GMO soybeans and is suitable for vegans.
Healthspan’s Lecithin is a high-strength capsule that provides 1,200mg of Soy Lecithin per serving.
This includes 160mg of Phosphatidylcholine and 120mg of Phosphatidylinositol. Furthermore, it delivers an equivalent of 25mg Choline and 25mg Inositol, making it a potent and beneficial supplement for supporting overall health.
Remember that these capsules are unsuitable for vegetarians or vegans due to the gelatin content.
6. Best Big Brand Lecithin Supplement: Solgar
Solgar Lecithin is a premium, soy-derived supplement providing 1,364 milligrams of lecithin per serving. I am a fan of Solgar, they generally produce high-quality supplements that I have prescribed to many clients over the years.
The softgels are on the larger side, but they’re easy to swallow thanks to their smooth texture. The price is also quite reasonable, especially compared to similar products from Holland & Barrett.
Remember that the softgel capsule shell is made from bovine gelatin, making it unsuitable for vegetarians and vegans. Additionally, the label doesn’t specify whether the soybeans used are GMO-free, which does put me off since so many soy products are now GMO.
7. Best Lecithin Liquid: Now Foods
Now Sunflower Lecithin is a high-quality, non-GMO supplement derived from sunflower seeds. Generally, I find Now products to be decent, although not top of the range.
The container has 473 ml, and the recommended serving is 1 tablespoon (15 ml) blended into milk, protein shakes or vegetable juice, or used in salad dressings/sauces or as a non-stick coating on pots and pans.
This is a good standard lecithin, and it’s reassuring to see they’re guaranteeing non-GMO.
What are the Benefits of Lecithin Supplements?
Cognitive Enhancement
Lecithin is a rich source of choline, a nutrient fundamental for the synthesis of acetylcholine, a neurotransmitter involved in various cognitive functions such as memory and learning. Regular intake of lecithin supplements can potentially enhance cognitive performance, sharpen memory, and improve focus, making it a sought-after supplement for promoting brain health.
Cardiovascular Health
Lecithin has demonstrated potential in maintaining healthy cholesterol levels, thereby minimizing the risk of heart disease. Furthermore, it may aid in preventing the buildup of plaque in arteries, thereby promoting overall cardiovascular health.
Liver Wellbeing
As a supplement, lecithin plays a crucial role in fat metabolism, ensuring fats are efficiently broken down and expelled from the body. This attribute helps to bolster liver function and ward off fatty liver disease, a condition that may cause liver damage and inflammation.
Skin Health
Given its essential role in cell membrane function, lecithin can be a valuable supplement for preserving skin elasticity and hydration. This results in a more youthful, radiant complexion.
Weight Management
Lecithin aids in breaking down dietary fats, which can assist in weight loss efforts by promoting a healthier metabolism. By ensuring fats are properly metabolized and not stored, lecithin supplements can support weight management goals.
Support for Breastfeeding Mothers
Lecithin supplements can be beneficial for breastfeeding mothers, as they may help to reduce the viscosity of breast milk, thereby preventing issues such as plugged ducts. This can help to make breastfeeding more comfortable for both mother and child.
Cholesterol Control
Lecithin’s role in breaking down fats extends to cholesterol as well. By ensuring the body efficiently metabolizes cholesterol, lecithin supplements can help manage cholesterol levels, providing a valuable tool in the prevention of cardiovascular disease.
Sperm Production
Studies have suggested that lecithin may enhance sperm production and improve overall sperm health, making it a potentially valuable supplement for men looking to support fertility.
Recommended Dosage of Lecithin Supplements
The optimal dosage of lecithin varies depending on individual needs and intended health benefits. Generally, a daily intake of 1,200 to 3,600 milligrams is considered safe and effective for most people. Consult your healthcare provider before starting any new supplement regimen.
Should Men Avoid Soy Lecithin?
A common concern is that soy products, including soy lecithin, may negatively affect men’s health due to their phytoestrogen content. Phytoestrogens are plant-derived compounds that can mimic the hormone estrogen. Some studies have suggested that high consumption of phytoestrogens may lead to hormonal imbalances in men, potentially affecting fertility or increasing the risk of certain hormone-sensitive cancers.
However, it’s important to note that the evidence on this topic is not definitive, and many studies have found no significant negative effects of soy consumption on men’s health. In fact, some research has suggested that moderate soy intake may provide health benefits, such as reducing the risk of heart disease and certain types of cancer.
Lecithin supplement side effects
Lecithin supplements are generally considered safe for most people when taken in moderate amounts. However, as with any supplement, some individuals may experience side effects. Be aware of potential side effects and consult a healthcare professional if you have concerns. Common side effects of lecithin supplements may include:
- Gastrointestinal issues: Some people may experience digestive discomforts, such as bloating, gas, diarrhoea, or nausea when taking lecithin supplements.
- Allergic reactions: Those who are allergic to soy or eggs (as some lecithin supplements are derived from egg yolks) may experience allergic reactions, including itching, swelling, or difficulty breathing. Stop taking the supplement and consult a healthcare professional if you suspect an allergic reaction.
- Interactions with medications: Lecithin supplements may interact with certain medications, such as blood thinners or those that treat bipolar disorder. If you are taking any medications, consult your healthcare provider before starting a lecithin supplement.
- Hormonal effects: Although the evidence is not definitive, some studies suggest that high consumption of soy products, including soy lecithin, may affect hormonal balance due to their phytoestrogen content. If you have a history of hormone-sensitive conditions, consult your healthcare provider before taking lecithin supplements.
Are Lecithin Supplements Good for Mastitis?
Lecithin is a supplement that some people use to help with mastitis, an infection or inflammation of the breast tissue commonly experienced by breastfeeding mothers. Mastitis often results in painful, swollen breasts and may cause flu-like symptoms. It is typically caused by a blocked milk duct or bacteria entering the breast tissue.
Lecithin is thought to help reduce the viscosity of breast milk, potentially making it easier for the milk to flow through the ducts and decreasing the likelihood of blockages.
What’s the Best Lecithin Supplement for Breastfeeding?
While scientific research on the topic is limited, some breastfeeding mothers have reported potential benefits from taking lecithin supplements.
Some of these benefits include:
- Reduced risk of blocked milk ducts: Lecithin is thought to help reduce the viscosity of breast milk, making it easier for milk to flow through the ducts. This can decrease the likelihood of blocked ducts, which can cause pain and inflammation and lead to mastitis.
- Prevention and management of mastitis: As mentioned earlier, some anecdotal evidence suggests that lecithin supplementation may help prevent and manage mastitis, a painful inflammation of the breast tissue commonly experienced by breastfeeding mothers.
- Improved milk flow: Lecithin might help improve milk flow by reducing the thickness of breast milk, making it easier for the baby to latch on and feed.
- Enhanced brain development: Lecithin is a source of choline essential for brain development. It is thought that an increased choline intake during breastfeeding may benefit the baby’s cognitive development.
We recommend the Hellenia product if you are happy to take a powder as it’s the best value. Choose the Fairvital lecithin supplement if you just want an easy capsule to swallow.
Cara Hayes
Cara Hayes is an experienced natural health practitioner with a Masters in Clinical Nutrition & Dietetics from the University of Sydney. She has been writing for Plankton for Health since 2019 and contributes widely to many well-known health publications.
