To find out more about lecithin and choline, the Wellness Advisor sat down with our Wellness Expert, Lynn Laboranti, RD, MS, to learn more about this critical nutrient.

Wellness Advisor: What is Lecithin?

Lynn Laboranti: Lecithin is a fat-based substance that is found in some vegetable sources such as soybean, sunflower and grapeseed, and also in peanuts and wheat germ. Lecithin can also be found in some animal sources such as eggs and liver. Often lecithin is used as an emulsifier which blends together fat with water in processed foods such as margarine, salad dressings, and ice cream. Lecithin is also available in supplement form.

WA: How is it related to Choline?

Laboranti: Lecithin is considered an excellent source of choline. Choline has not until recently been officially classified as a vitamin. The National Academy of Science concluded that choline is essential to human health and must be obtained from the diet, thus meeting the definition of a vitamin. Choline is now considered one of the B vitamins. It is present in many foods such as eggs, peanuts, and a variety of meats and vegetables. It is now shown to play a key role in early brain development.

WA: I have concerns about gallstones and was told about Lecithin. Why has it been recommended to me?

Laboranti: If you have a medical condition, you should first check with your physician before taking a lecithin supplement or any other dietary supplement. This is to ensure you will not interfere with the treatment for your condition. Lecithin is part of bile, which is substance that is produced by our liver to help digest fat. Having low levels of lecithin, may possibly promote the formation of gall stones, however this has not been confirmed in human research. A lecithin supplement may help to prevent painful gall stones.

WA: What other problems does Lecithin help with?

Laboranti: Phosphatidylcholine, a key component of lecithin, breaks down into choline. PC may promote a healthy liver and/or healthy cholesterol levels, and it may help to enhance memory as well. PC from lecithin is a fat-soluble substance and a major structural component of brain cells. After PC breaks down to choline, choline can then manufacture the neurotransmitter, acetylcholine. Acetylcholine is a chemical in the brain that is utilized in many brain processes, and declines with age. Supplementation with lecithin or choline can result in increased levels of acetylcholine in the brain, and may help to promote healthy brain function and possibly enhance memory.

WA: How do I know if I should take it?

Laboranti: If you suffer from bipolar or clinical depression, do not take this product without seeking the advice or supervision of your health care provider, as it may worsen your condition. If you are pregnant or nursing, consult your health care provider before using a lecithin supplement. Lecithin or choline supplementation is not recommended for children. Also, very high doses of lecithin or choline can cause side effects such as sweating, nausea, vomiting, bloating and diarrhea. Very high doses (10 or more grams/day) may also cause a fishy body odor or an abnormal heart rhythm.