Lecithin: benefits, dosage & side-effects

Find out all about lecithin, including what it does, how much you might need, where to find it and who might need to supplement their diet 

Lecithin is a fatty substance found in in the cells of your body, plant and animal tissues. It’s made up of fatty acids, and in particular one type of fat molecule called phospholipids – an essential element of cell membranes.¹ Lecithin – which is named after the Greek word for egg yolk, lekithos – was first isolated from egg yolk in the 1850s.² Nowadays, it’s used commercially as an emulsifier in packaged foods and occurs naturally in certain foods, including:³

Once in the body, lecithin breaks down into choline,⁶ a vitamin-like nutrient that is important for a healthy liver. Choline also helps break down fat into energy that our bodies can use.⁷ 

There’s no reference nutrient intake (RNI) for lecithin so read the label of any supplements carefully. For breast-feeding, the Canadian Breast-feeding Foundation recommends 1200mg of lecithin four times a day.¹² 

The following groups should not take soy lecithin:

Soya bean lecithin supplements are natural substances and generally regarded as safe to take. However, they can cause side-effects including:¹⁵