Lecithin: What Is It And What Is It For?

Lecithin is a type of fat found in some body tissues and some plants. Chemically, it is composed of phospholipids with phosphoric acid, choline and glycerol, plus one or two fatty acids.

Although the name may make you think of supplements, lecithin is a natural drug. It is part of our tissue, the tissue of other animals and some plants. It is actually a substance that we regularly produce as a result of normal digestive processes.

Lecithin was first isolated in 1850 from egg yolk. Interestingly, the name comes from the Greek term for egg: lekhitos. However, you can get it from many sources, where the following stands out:

• Soya
• Rapeseed
• Cotton
• Sunflower seeds
• Egg
• Other animal fats

Main use of lecithin

Lecithin has many uses in a wide variety of fields. It is used in the food and pharmaceutical industries to make food and cosmetics. You can also take it as a dietary supplement or use it at home to prepare homemade pastries and other dishes.

Lecithin as a dietary supplement

One of the most common uses of lecithin is as a dietary supplement. In this case, the most common option usually comes from soy, which you can find in the form of granules or oil capsules. There are also varieties made from sunflower seeds or egg yolk.

Lecithin has a nutritional composition and a number of properties that give it many benefits for our body. Below you can find a list of some of them:

• Lecithin supplements are most often used to control blood cholesterol. This is also one of the most well-known uses: Lecithin can lower LDL cholesterol levels and increase HDL cholesterol levels.
• It promotes digestion in people with ulcerative colitis. By being rich in phosphatidylcholine, it nourishes the lining of the intestine. Researchers have observed improvements in the digestive processes of patients, who often have delicate intestinal mucosa.
• During breastfeeding, lecithin can  be used to prevent recurrent breast canal problems, but not to treat them. The Canadian Foundation for Breastfeeding recommends it. The milk loses some viscosity, which makes it less likely that the ducts will clog.

• It improves cognitive functions thanks to choline, which plays an important role in brain development. It can help improve memory.
• Possible benefits of menopause. This comes from a recent study published in the Nutrition Journal. It showed a reduction in fatigue and an increase in energy in a group of menopausal women. However, we need more research to confirm these claims.

The use of lecithin as an ingredient in food

Lecithin, regardless of origin, has emulsifying properties. This means that they can combine two liquids that would not have mixed well, such as oil and water. As a result, processed food products have an even and homogeneous appearance.

It is common to find emulsifiers in products such as the following:

• Pastries such as cakes, pastries or bread: To prevent them from drying out or becoming rancid. They also extend the shelf life and give these products a softer and softer structure.
• Ice creams : They melt more slowly and have a smoother structure.
• Processed cheeses: Allow the liquid part they add, usually water, to mix well with the fatty part.

The European Union approves it as an additive in accordance with Regulation EC 1333/2008. In the ingredient lists you can find it with number E322.

Beneficial for the skin

The emulsifying property of lecithin is also useful in the cosmetics industry. It is therefore usually an ingredient in many creams. This enables manufacturers to achieve a smooth and homogeneous texture.

Furthermore, lecithin is rich in antioxidants, phosphorus and vitamins E and A. It is therefore good for keeping the skin hydrated and flexible. It can restore the moisture in the skin and leave it smooth, reduce the amount of flakes and provide flexibility.

Risks and contraindications to the use of lecithin

The Food and Drug Administration (FDA) and the European Food Safety Agency (EFSA) consider lecithin to be a safe ingredient or additive in both food and cosmetic products. Furthermore, they allow the use without setting maximum quantities.

The main risk with lecithin is for people with an allergy to eggs or soy. If you are going to take lecithin supplements, you should find out where they come from. Similarly, you should read the labels of all manufactured products because, as we have seen, it is an ingredient in many of them.

As a dietary supplement, it does not appear to have any other risks or contraindications if you respect the indicated doses. Of course, we recommend that you get your nutrients from food and that you talk to a specialist before taking supplements. Especially if you have an illness or are taking medication.

It is not just a dietary supplement for cholesterol

While this may be one of the most well-known properties, it can help you in many other functions and situations when you take it as a dietary supplement.

In addition, it stands out for its high capacity to emulsify aqueous and oily substances, which gives rise to more homogeneous and smooth products. Thanks to this , it is a very common ingredient in both food and cosmetics.