One of the proteins I developed for my supplement nutrition company (launches February 2019) contains soy lecithin. And when one of my partners who had not research some of the ingredients beforehand got concern when he read some articles that led him to believe lecithin is bad for. But is it?
I first want to start this post by saying the amounts of lecithin that is put into supplements is minimal amounts. There is not much lecithin needed for it to be effective and useful in the mix. As my partner found out, there is a lot of biased data out there that is not necessary backed by science, but opinions.
Lecithin is added to supplements such as protein as an emulsifier which keep fats and oil from mixing with other substances and naturally prolongs the life of the product. That is it!
Lecithin typically comes from sunflower seeds, eggs, or soybeans. Soybeans being the most popular, and the protein you are taking probably as soy lecithin.
From what I can see the health benefits from lecithin are it can lower your cholesterol by raising your HDL and lowering your LDL (good and bad cholesterol).
There was a small study done with soy lecithin showing that it can improve cardiovascular health. But I would like to see more research on this.
For moms who breastfeed lecithin can help decrease the viscosity of your breastmilk, which means less clogging. The Canadian Breastfeeding Foundation believes a dose of 1,200 mg four times a day will help breastfeeding mothers get the benefit of lecithin.
Choline comes from soy lecithin. Choline is essential nutrient. Without proper amounts of choline your body can experience organ dysfunction, fatty liver and muscle deficiency.
Lecithin is found in many products you probably consume now such as meats and eggs. There is NO RISK from lecithin that occurs naturally in food. However when it comes to supplements you will need to check the dosages. However most supplement companies put minimal amounts of lecithin (typically soy) in their product. Daily dosage should be less than 5,000 mg (5 grams). But that recommendation is an opinion and not backed by science.
There is no scientific risk for consuming lecithin. For most supplements additives you should not have to make a statement like this. However, there is a lot of mix reports, studies, and articles out there that are wrong, so it is important to clarify this. Again when it comes to any supplement or with anything in life. Anything in excess can be harmful.
Have any questions? What are your thoughts about lecithin? Please contact me or start a discussion below. I’m sure others are thinking the same as you, but are waiting on YOU to start the discussion.
- Jayne Leonard, https://www.medicalnewstoday.com/articles/319260.php