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

In the world of healthy lifestyle and supplementation, lecithin is becoming an increasingly popular ingredient that is worth knowing more about. Have you ever wondered why it has gained such popularity and why it is worth including it in your diet? Soy lecithin or maybe from chicken eggs - which one to choose?

What is lecithin?

Lecithin is a natural lipid compound that can be found in many foods, such as soy, eggs, nuts and seeds. It is also a component of every cell in the human body, playing a key role in the construction of cell membranes. Thanks to its emulsifying properties, lecithin helps combine fats with water, which is of great importance both in the food industry and in the metabolic processes of our body.

What is it made of?

Lecithins were first obtained from 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 has 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 similarities 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 key 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 controlling movement and maintaining memory. Studies have shown that PC helps prevent dementia, liver failure and supports brain development.

Soy lecithin contains about 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 effect on the nervous system. It is rich in phosphatidylcholine, which is a precursor of acetylcholine – a neurotransmitter crucial for brain function. High levels of acetylcholine support memory, concentration and overall mental performance. That is why it is often recommended for people who want to improve their cognitive abilities, especially during periods of increased stress or as they age.

• Heart health

Another incredibly important benefit is the impact lecithin has 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 key to maintaining long-term health.

• Liver protection

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

• Digestive support

Lecithin is a natural emulsifier, which means it helps digest fats. This helps support the digestive process and can prevent problems like indigestion and bloating. Regular consumption of lecithin can also help maintain a healthy weight because it helps absorb nutrients from food.

• Application in skin care

Lecithin is also used in cosmetics. Thanks to its moisturizing and regenerating properties, it is often used in skin care products. It helps maintain the right level of moisture, improves skin elasticity and supports its regeneration. It can also help to 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 2 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 use of phosphatidylserine 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 6 months [2] . Lecithin demand increases during periods of intense learning, stress, and nervous tension, so it is especially important to ensure adequate intake.

How to incorporate lecithin into your diet?

Incorporating lecithin into your diet is relatively easy, 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 a 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 the product is the simultaneous production of dry lyophilized strain of actobacillus acidophilus Er-2 strain 317/402 Narine and fresh lyophilized powder of lecithin from egg yolks. When growing bacteria of the "Narine" strain, a special natural fresh lecithin mass is used. Thus, a synergistic effect of both components is achieved.

For optimal effect, 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:

Characteristics of 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-cykl-na-pamiec-1696