Soy Lecithin: What Benefits and Uses?

It is often present at the end of ingredient lists and we consume it without really knowing why. Soy lecithin is a food and food grade supplement that deserves to be better known. There are many benefits that can relieve symptoms that appear at different stages of life.

Find out what to do with soy lecithin.

What is soy lecithin?

Lecithin represents a type of fat from the phospholipid family naturally present in each cell of the body. Cell membranes (outer cell coverings) are mainly composed of lecithins. Lecithin is therefore a fat present everywhere in the body, but it is the brain, muscles and nerves which contain it in greatest quantities.

The primary role of lecithin is to emulsify, that is to say, to suspend fats in order to prevent them from mixing with other substances. It is also hydrating. Lecithin thus helps fats interact with other substances including proteins and carbohydrates, which allows many metabolic functions to take place every second of our lives. ^1,2

Lecithin is also present in many foods including eggs, sunflower and soy. Soy lecithin is the most common form of lecithin on the market and is a fat extracted from soy beans. When taken as a supplement or food, soy lecithin helps the body carry out certain metabolic functions. ²

Some roles of lecithin on your health

Lecithin is naturally present in such large quantities in the body because it plays many important roles. Moreover, this is why soy lecithin supplementation manages to support the body in so many varied roles, including: 

• Prevention of osteoarthritis;
• Protection against certain cardiovascular diseases ;
• Stabilization of cholesterol levels ;
• Improving and supporting cognitive functions;
• Improving the absorption of certain nutrients (B vitamins and vitamin A) ;
• Energy level support ;
• Repairing liver damage caused by substance abuse ;
• Prevention of the formation of bile stones;
• Prevention of milk duct blockages in breastfeeding mothers;
• Improving digestive functions in people with inflammatory bowel disease (IBD) ^1,2,3

In addition, the emulsifying properties of liquid soy lecithin make it particularly useful in the preparation of drinks, smoothies or even meals requiring a consistent texture.

Who should take soy lecithin?

With very few warnings or side effects, the majority of people can benefit from the benefits of consuming and/or supplementing soy lecithin. More specifically, the daily intake of soy lecithin is recommended for: 

People with memory problems

Soy lecithin is rich in choline, a type of vitamin B known to improve memory and cognitive function. Some researchers believe that consuming soy lecithin could slow the progression of neurological diseases causing cognitive decline such as Alzheimer's. Additionally, because choline allows for better inter-brain communication, anyone experiencing memory loss related to stress, hormonal changes, lack of sleep, or any other life factor can benefit from the memory-supporting benefits of lecithin. As a preventative measure, older adults should consume a lecithin supplement daily. ^1,4

People at risk for gallstone formation

Lecithin may promote the dissolution of cholesterol, an important component of bile stones. Soy lecithin supplementation combined with a healthy diet, achieving a healthy weight and taking certain supplements to aid digestion helps prevent the formation of bile stones as well as their disintegration. ²

Anyone at risk of developing cardiovascular disease

Clinical studies have shown that soy lecithin is beneficial against bad cholesterol (for people suffering from certain cardiovascular disorders, notably osteoarthritis and hypercholesterolemia). To stabilize cholesterol levels, soy lecithin must be taken with meals, which limits the amount of cholesterol absorbed through food. People who supplement with soy lecithin have lower levels of bad cholesterol (LDL) and triglycerides than those who do not while having healthier levels of good cholesterol (HDL). It is thanks to this process that the arteries are protected against the accumulation of fat and the formation of arterial plaque through the action of soy lecithin. ¹

The population suffering from digestive disorders specific to the intestine

In people with ulcerative colitis, soy lecithin is particularly recommended because of its emulsifying properties. This ability to interact with fats allows lecithin to improve the intestinal mucosa and protect the lining of the intestine. People with inflammatory bowel disorders or irritable bowel syndrome (IBS) can also benefit from soy lecithin to soothe digestive disorders. ⁵

How to take soy lecithin?

The lecithin granules are easily accessible in health food stores. You will find these refrigerated like any good fat whose integrity must be protected and prevented from oxidation. For this reason, it is advisable to store lecithin in the refrigerator after purchase in order to maintain the stability of its good fats and prevent oxidation. Rancid lecithin will have an unpleasant taste and should be thrown away. The recommended daily dose is 2 tablespoons per day. You can, for example, sprinkle it on yogurt, cereals, incorporate it into a smoothie or oatmeal. Some prefer to dilute lecithin in a glass of juice or incorporate it into homemade recipes.

Soy lecithin is also available in capsules. Unlike other types of natural health products, lipid supplements are encapsulated in a capsule to ensure absorption and assimilation. In order to maximize its lifespan and benefits, soy lecithin in capsules should also be stored in the refrigerator, especially after opening.

Memory support, improved energy level, prevention of cardiovascular disease and more! Lecithin's many functions make it a nutrient that supports overall health. This is why we believe that anyone wanting to support their overall health should introduce non-GMO soy lecithin to their diet today!

Good health!

About the author

Naturopaths from La Boite à Grains

Team of qualified and certified naturopaths (ND) in Gatineau in Outaouais.

Original article written by Véronique Cousineau, Naturopath

Sources

1. Phyllis, a. Balch, CNC. (2010). Prescription for nutritional healing, Fifth Edition (p. 88). Penguin Group publishers.
2. Michael, T.M, ND. Joseph Pizzorno, ND. (2012) The encyclopedia of natural medicine. Third edition (p. 608). Atria Paperback.
3. La Leche League International. Breastfeeding. Mastitis.

4. Poly, Coreyann et al. “The relationship of dietary choline to cognitive performance and white-matter hyperintensity in the Framingham Offspring Cohort.” The American journal of clinical nutrition vol. 94.6 (2011): 1584-91. doi:10.3945/ajcn.110.008938
5. Stremmel W, Gauss A: Lecithin as a Therapeutic Agent in Ulcerative Colitis. Dig Dis