Lecithin

Lecithin, one of a family of fatty compounds called phospholipids, is essential for building the membranes of every cell in the body. These membranes protect cells' interior structures and also control the passage of nutrients and other substances in and out of cells. Without lecithin, the membranes would harden and the cells die.

Lecithin is also found in the protective sheaths surrounding nerve cells (neurons) and muscles. It also carries out essential metabolic functions, especially in helping to break down cholesterol and other lipids. It acts as an emulsifier, a substance that helps fats mix with water and other fluids. Lecithin helps disperse cholesterol and other fats in body fluids so that they can be removed from the body rather than collect in clumps of fatty plaque in the artery walls. Lecithin is also a component of high-density lipoproteins (HDLs), the beneficial form of cholesterol that lowers the risk of heart disease.

Lecithin is a major component of bile, the digestive juice that breaks down fats; low levels of lecithin in the bile have been linked to an increased risk of gallstones. Lecithin is a rich source of choline, a chemically similar substance that is often classified as a B vitamin. Like lecithin, it is essential for maintaining cell membranes, and it is also used to make acetylcholine, a chemical (neurotransmitter) that carries nerve messages.

Ironically, some of the best dietary sources of lecithin-eggs, organ meats, and animal fats-have been implicated as culprits in heart disease, obesity, and other health problems. So as people reduce their intake of these foods, lecithin supplements may be needed to compensate for the dietary shortfall. Lecithin supplements are also rich in choline, and these two closely related substances are promoted to lower blood cholesterol levels and to treat liver and gallbladder disease. Lecithin may also protect against heart disease by reducing the risk and severity of atherosclerosis-the clogging of coronary and other arteries with fatty deposits. It may also play a role in preventing age-related memory loss and slow progression of Alzheimer's disease.

Although lecithin is an essential component of all body cells, many of the health claims made for lecithin supplements are unproved, at least in humans. But some animal studies have involved closely related primates, with promising results. For example, an eight-year study using baboons indicated that lecithin may protect against alcohol-induced cirrhosis (progressive scarring of the liver). Both groups of animals were fed diets high in alcohol-the major cause of cirrhosis in humans. About 80 percent of the baboons who did not receive lecithin developed the liver disease, compared to none of those getting the supplements.

Human studies also indicate that lecithin may increase the effectiveness of some cholesterol-lowering drugs, such as clofibrate. It also seems to protect the stomach and intestines against damage from aspirin, ibuprofen, and other nonsteroidal anti-inflammatory drugs (NSAIDs). In one study involving twenty patients who suffered heartburn and stomach pain from NSAID, fifteen achieved complete relief of symptoms when they took lecithin along with the painkillers.

Soybeans and egg yolks are rich in lecithin; it is also added to ice cream, mayonnaise, salad dressing, spreads, and many other processed foods to prevent fats and fluids from separating. Other dietary sources include liver and other organ meats, muscle meat, wheat germ, and peanuts.

Most lecithin supplements are a mixture of phospholipids obtained from soybeans. Forms of the supplements include capsules, soft gels, pills, powders, granules, and liquid. The powder and granules can be sprinkled on foods or added to shakes. The typical dosage calls for 3 to 5 g of lecithin a day.

Lecithin is generally safe, although very high doses may cause bloating, diarrhea, nausea, and other intestinal symptoms.

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