Lecithin (also known as alpha-phosphatidylcholine) is a naturally occurring nutrient found in foods that is also sold as a dietary supplement. Lecithin is not a single substance but rather a group of chemicals belonging to compounds called phospholipids. Phospholipid, a type of fat that helps maintain the integrity of cells, are vital to the normal functioning of the brain, nerves, liver, and other vital organs.

Lecithin can be found in green vegetables, red meat, and eggs. Commercial preparations are most often made from soybeans, egg yolks, or animal products. Not only is lecithin taken as a supplement, but it is also used in the manufacture of eye drops, skin moisturizers, and food emulsifiers (agents that keep ingredients from separating).

Uses

Lecithin has been touted for its potential benefits in treating many health conditions and is said to:

Improve sleep patterns

Enhance athletic performance

Alleviate stress and anxiety

Lower cholesterol

Reduce inflammation

Improve liver function

Prevent the loss of cognitive function and the onset of dementia

Side Effects

Lecithin is commonly consumed in foods. It is likely safe when taken as a supplement in doses up to 30 grams daily for up to 6 weeks. It can cause some side effects including diarrhea, nausea, stomach pain, or fullness.