Lecithin supplements – to take or not to take. This is the common question of most people who are conscious about whether they are lecithin deficient and need to take supplements. Lecithin, in the first place, is the term used for phosphatidyl choline (PC), a substance that can be found in the cells of all living things, like plants and animals. Lecithin has an emulsifying action because it has hydrophobic tails which help the cell membrane to maintain its rigidity. This is also the reason why lecithin is used as an emulsifying agent in chocolate bars, butter and margarine.
Lecithin supplements, on the other hand, are the commercial form of lecithin. They are usually derived from egg yolk and soybeans. Lecithin supplements are also known as phosphatidyl choline, and its purified form is choline, an essential nutrient. These compounds have many benefits such as lowering blood cholesterol, improving memory, and lessening the chances of heart attacks and stroke, among others. Lately, lecithin supplements are also used to promote weight loss.
One thing to take note of is that phosphatidyl choline is not an essential nutrient. Our bodies can produce it and can make up in case of any deficiency. On the other hand, we can only get choline from certain foods. If you are choline-deficient, you will be prone to lots of debilitating diseases. The good thing is, phosphatidyl choline can produce choline. But in cases where your body needs more of this compound, you can always take lecithin supplements to aid in overcoming this deficiency.
How much of a dosage of lecithin supplements do you need? Although there is no recommended dietary allowance for choline, experts recommend taking 550 mg daily for men and 425 mg for women. There are no reported major side effects from taking lecithin supplements. However, consuming large doses like 25 grams or more a day can cause nausea, sweating, diarrhea and vomiting. Moreover, large doses of lecithin supplements can also produced a fish-like smell in the body. So be careful to take only the needed dosage.
Lecithin supplements, as well as choline, are available in the market. The best way to absorb the nutrients is to take it with your meals like sprinkling some into your food. Remember before taking any lecithin supplements, consult first with your doctor to see if you really need them.
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