Soy Lecithin: Types, Food Source, Benefits and Side Effects (2024)

• Introduction
  • What is soy lecithin?
• Food Sources
  • Where can you find lecithin naturally?
• Types
  • Types of lecithin
• Benefits
  • Benefits of lecithin
• Side Effects
  • Side effects of lecithin
• FAQs
  • Frequently asked questions (FAQs) about soy lecithin

What is soy lecithin?

Lecithin is a blend of lipids like fatty acids, triglycerides, and phospholipids. Lecithin is sourced from many plants and animals, and soy lecithin is derived from soybeans. Read on to learn what is soy lecithin and if soy lecithin is healthy or harmful.

Lecithin is a chemical with many names, like lecithinum ex soya, alpha-phosphatidylcholines, and soy lecithin. Often seen but not understood, soy lecithin is an ingredient that serves unknown purposes. There is little scientifically backed, unbiased data out there on this food ingredient. That said, there are some things we do know about the properties of this ingredient.

Lecithin was first discovered in egg yolks, in the mid-1800s, and its name is derived from "lekithos," the Greek word for egg yolk. Lecithin is a common term used to describe multiple blends of lipids like fatty acids, triglycerides, sterols, and phospholipids. It gives function and structure to many plant and animal cell membranes. It's common in most living things, but its physical and chemical features can vary greatly, depending on the origin and processing.

The lipid bilayer of cell membranes is composed of lecithin. Lecithin ingredients include a complex mix of phospholipids, and it's used for lipid replacement therapy. This therapy is the repair of damaged cell membranes by the administration of phospholipids. This treatment has been shown to help with symptoms of fatigue.

Lecithin occurs naturally as a lipid in most living things. It can be mixed and used as an emulsifier, conditioning agent, or cosmetic product thickener. Lecithin emulsifiers can help retain the flavor and texture of food products and extend their shelf life. In addition to its use as a food additive and health supplement, lecithin is used in pharmaceutical, cosmetic, animal feed, chemical, and other industries. With organic soy lecithin, no solvents other than water are used during the extraction process. It's a safe and naturally occurring product. Soy lecithin is trans fatty acid-free, nonhydrogenated, vegan, and biodegradable.

Where can you find lecithin naturally?

What is lecithin made from?

As a commercial product, it is extracted from many seeds and animal tissues. Though lecithin is available as a lecithin supplement in liquid, granules, and capsule forms, it can also be found naturally in some foods, such as:

• Peanuts
• Soybeans
• Liver
• Wheat germ
• Egg yolks

Types of lecithin

Lecithin can also come in the form of supplements. These come from eggs, sunflower seeds, or soybeans. Sometimes fish, animal fat, and corn are used. But soy is the most common source used to make lecithin supplements. Though soybeans may be genetically modified (GMO) in large-scale production, sunflower seeds are not. The extraction process for sunflower lecithin is gentler. Harsh chemicals are not required to extract lecithin from the sunflower seed.

Though soybean lecithin usually comes in a granulated capsule, other types, like sunflower lecithin, come in liquid and powder forms. Though it's not as common, many people prefer sunflower lecithin because they're trying to avoid genetically modified organisms (GMOs) in their food.

Benefits of lecithin

Soy lecithin benefits include:

• Heart health improvement: Soy lecithin can help improve cardiovascular health. This is especially true if you're at high risk of heart disease or high blood pressure, according to studies of soy lecithin additives. But soy is harder to digest because it takes the body longer to break down. This helps some people to feel fuller after taking it.
• Helps new moms with breastfeeding: Many breastfeeding experts tell moms to take lecithin to help with clogged milk ducts. The Canadian Breastfeeding Foundation suggests taking 1,200 milligrams four times a day to see results. The working theory is that lecithin decreases breast milk viscosity, which in return lessens its tendency to clog your breast milk ducts. Though this can help, it's not a treatment. Other recommendations include massage, extra pumping, application of warm compresses, draining the breast well, or seeing a lactation consultant for more suggestions.
• Could help fight dementia symptoms: One of the chemicals the brain uses to communicate is choline. Lecithin contains choline. Some research shows that diets with high levels of choline help with memory retention and in the treatment of diseases like Alzheimer's. Foods with choline can help functional pathways. Evidence at this time is lacking and conflicting, but it's possible that lecithin can help people with nervous system conditions, and more research is needed.
• Can help with choline deficiency: Soy lecithin has choline in the form of phosphatidylcholine. It's an essential nutrient. Choline is part of acetylcholine, a neurotransmitter. It's found in a lot of foods. If you don't have enough choline in the diet, you can get fatty liver, muscle damage, or organ dysfunction. Increasing soy lecithin in your diet could help with a choline deficiency.
• Skin moisturizing and soothing: Some skin care products contain lecithin. It's commonly used as an emollient. Emollients hydrate the skin and help make it smooth. Hydrogenated lecithin is the form used in most skin care products. Some people use it by itself for the treatment of acne and eczema. There's not much evidence supporting it, but hypothetically, lecithin capsules could improve the skin. It can stimulate and tone other parts of the body as well.
• Improvement in digestive health: Lecithin has emulsifying qualities that help with a reaction process to increase mucus in the intestine. This makes digestion easier and also protects the lining of your stomach and intestines. It's been found to improve symptoms in people with ulcerative colitis. Even for those who don't have colitis, lecithin can help with irritable bowel syndrome and other conditions that affect digestion. Lecithin accounts for over 70% of all phospholipids in the mucous layer of the intestine and maintains a hydrophobic barrier, stopping invasions of bad bacteria.
• Decrease in bad cholesterol: Using lecithin is a popular and proven method of lowering cholesterol. Studies show that soy lecithin can help raise good cholesterol or HDL. It can also help to lower bad cholesterol or LDL. Soy protein is effective at treating cholesterol issues because of the numerous benefits of soy.

Side effects of lecithin

If you have soy or egg allergies, you should carefully check the origin of your lecithin supplements to minimize your risk of allergic reactions. Lecithin is found in many products that are common in the American diet. Lecithin that naturally occurs in food has no risk. However, the U.S. Food and Drug Administration does not monitor supplements or their quality. So, there could be effects that are not yet known. You shouldn't take more than 5,000 milligrams a day as a supplement.

Even with regular doses, you may still get side effects. Stomachaches, diarrhea, and other gastrointestinal (GI) symptoms can happen. It's unknown what taking too much lecithin might do, but too much lecithin may exaggerate other GI symptoms. If you're breastfeeding or pregnant, you should get advice from your doctor before taking any supplements. Fortunately, there are no foods or medicines known to react with lecithin.

Overall, soy lecithin is a low-risk supplement to add to your diet for health maintenance. But vitamins, minerals, and other nutrients are best when you get them directly from food. With numerous benefits and few known risks, soy lecithin can be used to improve cholesterol and organ function. Always talk to your doctor before adding a new supplement to your diet.

Is soy lecithin bad for you?

Soybeans are a well-known allergenic food. The allergens of the soybean are found in the protein portion. Most of the protein is removed during the manufacturing process of soy lecithin. Trace amounts of soy protein are found in soy lecithin, which can carry soy allergens. However, soy lecithin does not have enough residue from the soy protein to cause an allergic reaction in most consumers with soy allergies. Many doctors don't even tell their patients with allergies to avoid food products containing soybean lecithin.

Health News

• Weight-Loss Drug Zepbound May Lower Heart Failure Deaths
• Flu, COVID Vaccination Rates Remain Low as Winter Nears
• E. Coli Fears Spur Recall of 167,000 Pounds of Ground Beef
• Fibroids, Endometriosis Linked to Shorter Life Spans
• Meds Like Ozempic Are Causing Folks to Waste More Food
• More Health News »

Frequently asked questions (FAQs) about soy lecithin

What does lecithin do to the body?

Lecithin is not one single substance, but a mixture of fatty substances known as phospholipids. The fatty acids are broken up in the body into phospholipids, which have several functions. They form part of the membranes of all cells, and they are essential for the normal function of the brain, nerves, muscles, and other organs in the body. Lecithin contains choline which is used for making acetylcholine, a chemical messenger (neurotransmitter) that is used by the nerves to signal muscles to contract.

Is soy lecithin the same as eating soy?

Soy lecithin is not the same as eating soy. Soy lecithin is extracted from processed soy oil and primarily contains only the fatty compounds in soy, although there may be minimal traces of its proteins. Whole soy contains carbohydrates, proteins, vitamins, and minerals, in addition to fats. For people who are allergic to soy, eating soy can cause dangerous reactions, but soy lecithin is unlikely to because it is the proteins that cause the allergic reactions. The protein content is zero to negligible in soy lecithin, and doctors do not usually warn people with soy allergies to avoid foods containing soy lecithin.

Do I need to avoid soy lecithin?

Soy lecithin is a "generally recognized as safe" (GRAS) food additive by the FDA and is safe for most people. Its various purported benefits are not backed by scientific evidence, but it is not a harmful substance that needs to be avoided. It may be safe for people with soy allergy because it is almost devoid of soy proteins, which are the allergens in soy. However, if you are a pregnant woman or a nursing mother, if you have any medical conditions, or take regular medications, check with your doctor before you take any supplement, including soy lecithin.

What does lecithin do to the gut?

Studies indicate that lecithin, as an emulsifier, increases mucus production in the gastrointestinal (GI) lining, which protects the lining as well as helps move the GI contents. By maintaining the integrity of the stomach lining, it prevents harmful bacteria from getting into the bloodstream. It is also known to promote the growth of beneficial gut bacteria. It may relieve symptoms of gastrointestinal conditions such as ulcerative colitis, and irritable bowel syndrome.

Is soy lecithin a healthy ingredient?

Soy lecithin is a natural product and is generally safe to consume for most people, even for those with soy allergy. There are, however, some concerns about its extraction process, and the use of genetically modified (GM) soybeans in large-scale production. It is an ingredient in many foods and is found to be fairly safe as a food additive. Soy lecithin is a vegan product.

As a supplement, it may not harm if you take recommended doses for a short period, although its acclaimed benefits are not backed by scientific evidence. Be aware that as a supplement, it is not strictly regulated by the FDA, and you should exercise caution in taking it.

Is soy lecithin a preservative?

Soy lecithin is a natural preservative. Soy lecithin's emulsifying property prevents the oxidation of fats, which can keep packaged foods fresher for longer, increasing their shelf life. It prevents the oils and fats from separating and preserves the texture and flavor of baked foods.

What is sunflower lecithin?

Sunflower lecithin is lecithin extracted from sunflower oil made from its seed kernels. Sunflower seed oil has lower lecithin content than soy lecithin, which is more commonly used for commercial lecithin production. Unlike soy lecithin, harsh chemicals are not used in the extraction process of sunflower lecithin nor is there a concern of a genetically modified product. Sunflower lecithin may be also a safer alternative for people with soy allergies.

Canadian Breastfeeding Foundation: "Lecithin."

Clinical Chemistry and Laboratory Medicine: "Choline-containing phospholipids: relevance to brain functional pathways."

Digestive Diseases: "Lecithin as a Therapeutic Agent in Ulcerative Colitis."

Eating Behaviors: Changes in cardiovascular risk factors with participation in a 12-week weight loss trial using a commercial format."

Environmental Working Group: "Lecithin."

Cosmetics: "Lecithins from Vegetable, Land, and Marine Animal Sources and Their Potential Applications for Cosmetic, Food, and Pharmaceutical Sectors."

Nutrients: "Beyond the Cholesterol-Lowering Effect of Soy Protein: A Review of the Effects of Dietary Soy and Its Constituents on Risk Factors for Cardiovascular Disease."

Nutrition Journal: "Effect of soy lecithin on fatigue and menopausal symptoms in middle-aged women: a randomized, double-blind, placebo-controlled study."

University of Rochester Medical Center: "Lecithin."

University of Nebraska-Lincoln Department of Food Science and Technology: "Soybeans and Soy Lecithin."