Lecithin - what is it and how does it affect memory?

In the world of healthy lifestyles and supplementation, lecithin is becoming an increasingly popular ingredient, and it's worth knowing more about. Have you ever wondered why it has gained such popularity and why it's worth including in your diet? Soy lecithin or egg lecithin—which should you choose?

What is lecithin?

Lecithin is a natural lipid compound found in many foods, such as soybeans, eggs, nuts, and seeds. It is also a component of every cell in the human body, playing a key role in the structure of cell membranes. Thanks to its emulsifying properties, lecithin helps bind fats to water, which is crucial both in the food industry and in our body's metabolic processes.

What is it made of?

For the first time in history, lecithin was extracted from chicken egg yolks. Although animals provide more lecithin, due to higher production costs, for industrial purposes this raw material is mainly obtained from plants such as sunflower seeds, rapeseed, or soybeans. Egg yolk lecithin shares many of the functional properties of soy lecithin, but it surpasses it in terms of nutritional value for the human body.

Although soy lecithin shares many characteristics with egg yolk lecithin, its chemical profile and composition are significantly different. Phosphatidylcholine (PC) is considered the most beneficial ingredient for human health. PC plays a crucial role in the body, participating in the formation and repair of cell membranes, as well as in the production of the neurotransmitter acetylcholine, which is essential for movement control and memory maintenance. Studies have shown that PC helps prevent dementia, liver failure, and supports brain development.

Soy lecithin contains approximately 33% PC, while egg yolk lecithin is 66-76% PC.

Beneficial effect.

Among its many advantages, it is worth paying attention to:

• Support for the nervous system

One of the most important benefits of lecithin consumption is its positive impact on the nervous system. It is rich in phosphatidylcholine, a precursor to acetylcholine, a neurotransmitter crucial for brain function. High levels of acetylcholine support memory, concentration, and overall mental performance. Therefore, it is often recommended for those seeking to improve their cognitive abilities, especially during periods of increased stress or as they age.

• Heart health

Another crucial benefit is lecithin's impact on heart health. Studies show that it can help lower LDL cholesterol (the "bad" cholesterol) and increase HDL cholesterol (the "good" cholesterol). This reduces the risk of atherosclerosis and cardiovascular disease, which is crucial for long-term health.

• Liver protection

The liver is one of the most important organs responsible for detoxification, and lecithin plays a key role in its protection. It supports fat metabolism, preventing fat accumulation and fatty degeneration in the liver.

• Digestive support

Lecithin is a natural emulsifier, meaning it aids in the digestion of fats. This supports digestive processes and may prevent issues like indigestion and bloating. Regularly consuming lecithin can also help maintain a healthy weight because it supports the absorption of nutrients from food.

• Application in skin care

Lecithin also finds applications in cosmetics. Thanks to its moisturizing and regenerative properties, it is often used in skin care products. It helps maintain proper hydration, improves skin elasticity, and supports skin regeneration. It can also help soothe inflammation and irritation.

• Proven by research.

Lecithin supplements have also shown promise in lowering cholesterol levels. In a 2008 study, participants took 500 milligrams (mg) of soy lecithin daily. After two months, average total cholesterol was reduced by 42% and LDL cholesterol by 56% [1] . A 2010 study by a team of Japanese scientists confirmed the positive effect of long-term phosphatidylserine use on memory and concentration skills in people aged 50–69 who complained of memory problems. Participants took 100–300 mg of lecithin per day for six months [2] . Lecithin demand increases during periods of intense studying, stress, and nervous tension, so it's especially important to ensure adequate intake during these periods.

How to include lecithin in your diet?

Incorporating lecithin into your diet is relatively simple as it is available in many foods and as dietary supplements.

In the case of animal origin, you will find it in products such as:

• egg (yolk),
• fish,
• chicken liver,
• pork,
• beef liver,
• milk,
• yogurt,

Plant sources of origin are mainly:

• soy,
• vegetable oils,
• nuts,
• legumes,
• Brussels sprouts,
• broccoli.

However, if you want to focus on more targeted supplementation, you may want to consider taking lecithin in capsule or powder form.

Lecithin supplementation

Narum Lecitin in capsule form is used to maintain the composition and biological activity of normal intestinal microflora in children and adults. The uniqueness of this product lies in the simultaneous production of dry, lyophilized Lactobacillus acidophilus Er-2 317/402 Narine strain and fresh, lyophilized lecithin powder from egg yolks. A special natural, fresh lecithin mass is used during the cultivation of the Narine strain bacteria. This creates a synergistic effect from both components.

For optimal results, it is recommended to take Narum Lecitin for 5-6 weeks, at least 15 minutes before a meal. You can open the capsule and dissolve its contents in a drink.

Click on the product and proceed to purchase:

Characterization of the biological activity of egg yolk phospholipids, Ewelina Siepka, Łukasz Bobak, Witold Gładkowski, FOOD. Science. Technology. Quality, 2015, 2 (99), 15 – 28

Wilson D., Everything you need to know about lecithin, Medical News Today; 2017.

[1] Influence of soy lecithin administration on hypercholesterolemia, Amouni Mohamed Mourad, Eder de Carvalho Pincinato, Priscila Gava Mazzola, Maricene Sabha, Patricia Moriel https://pubmed.ncbi.nlm.nih.gov/21490917/

[2] https://www.domzdrowia.pl/artykul/lecytyna-nie-tylko-na-pamiec-1696