What is Soy Lecithin? The Truth & Potential Benefits

Most types of bread, cereals, and chocolate contain lecithin. This substance is also added to whey protein, pre-workout formulas, and other sports supplements. Sometimes, it seems like it’s in everything! 

Manufacturers use soy lecithin as a lubricant, emulsifier, or surfactant. Simply put, they add it to foods to improve their texture, stabilize emulsions, enhance their flavor, and more. For example, lecithin reduces egg and fat requirements in baked goods. 

You may have noticed that soy lecithin also comes in supplement form. Proponents say that it boosts brainpower, lowers cholesterol levels, and prevents gallstones — among other benefits. Some claim that it may help treat heart disease and even cancer. 

Unfortunately, there is little evidence to support its benefits. According to the University of Rochester, lecithin turns into choline in the body. But this doesn’t mean it can prevent or treat diseases. 

Bodybuilders and other athletes take lecithin in supplement form due to its ability to improve lipid metabolism. The general belief is that lecithin helps break down fats in the body. That’s true, but other claims are subject to debate. 

All in all, most people consume this ingredient every day, whether they realize it or not. This brings up the question: is soy lecithin good for you? Does it cause any harm in the long run? 

Below we’ll discuss the role and potential benefits of lecithin. Our team will share the latest research to help you make an informed decision. Let’s get into it! 

What Is Soy Lecithin?

Lecithin is an umbrella term for any mixture of phospholipids and oil occurring in animal and plant tissues. 

These fatty substances are extracted using hexane, ethanol, or other solvents and then added to foods and supplements. Common sources of lecithin include soybeans, egg yolk, sunflower oil, rapeseed oil, milk, and sunflower kernels. 

Manufacturers produce soy lecithin by using chemical solvents to extract soybean oil from raw soybeans. Next, they add water and mix it with the oil, remove the hexane, and dry the lecithin. Organic soy lecithin is produced without chemical solvents. 

To keep things simple, this additive comes from plant or animal sources and undergoes extensive processing. It belongs to a larger group of substances called phospholipids, notes the University of Rochester. 

Like other phospholipids, soy lecithin may benefit your health. However, its safety and effectiveness are subject to debate. 

First of all, about 95% of all soy crops in the U.S. are genetically modified. The long-term safety of GMOs is unknown. Second, the chemical solvents used to extract lecithin from soybean oil may carry health risks. 

Hexane, for example, may affect the central nervous system when inhaled. Common side effects include dizziness, headaches, eye and throat irritation, dermatitis, and blurred vision, warns the U.S. Environmental Protection Agency. But this doesn’t that lecithin is toxic. 

The amount of hexane in lecithin is extremely small because manufacturers remove this chemical during processing. According to a study published in the Journal of the American Oil Chemists’ Society, the final hexane residue in soybean oil is about 1,000 parts per million. Therefore, it’s very likely that soy lecithin has similar concentrations. 

Depending on the brand, this additive may also contain traces of pesticides. Your best bet is to choose foods and supplements made with organic soy lecithin. 

How Is Lecithin Used? 

Food manufacturers use soy lecithin in baked goods, margarine, ice cream, protein bars, cooking spray, salad dressings, and more. This additive has the following properties:

• Acts as an emulsifier (makes oil and water mix together)
• Extends shelf life by stabilizing emulsions
• Serves as an anti-foaming and anti-staling agent
• Reduces the crystallization of sugar and cocoa fat
• Prevent powders from clumping when mixed with water or milk
• Controls sugar crystallization
• Improves flavor release

The pharma industry uses soy lecithin as a wetting agent. This additive also has various applications in the paint, automotive, rubber, and textile industries. 

Lecithin is approved for consumption by the FDA and European regulatory bodies. Unlike soy protein powder, it can be safely consumed by those who are allergic to soy. 

The University of Nebraska-Lincoln states that most of the protein in soy lecithin is removed during processing. Some brands still contain soy protein residues, but they’re unlikely to trigger an allergic reaction. 

What you may not know is that lecithin also has therapeutic properties. 

Clinical research confirms its ability to lower cholesterol levels and increase resilience to stress. Other uses, such as its role in cancer prevention or bone health, lack scientific evidence. 

As far as its nutritional value goes, soy lecithin is a good source of choline, vitamin E, vitamin K, and polyunsaturated fats. A single teaspoon provides 10% of the daily recommended vitamin K intake, 231 milligrams of omega-3s, and 1,808 milligrams of omega-6 fatty acids. 

Now let’s take a closer look at its potential health benefits! 

Get More Choline in Your Diet

This food ingredient offers 15.8 milligrams of choline per teaspoon. Choline is a vitamin-like compound that supports brain function, cell membrane signaling, DNA synthesis, lipid metabolism, and other processes. 

Health organizations recognized choline as an essential nutrient in 1998, according to research published in Nutrition Reviews. 

The human body needs this compound to synthesize neurotransmitters, produce phospholipids, and maintain the structural integrity of cell membranes. Choline also protects against neural tube defects and supports early brain development.  

The National Institutes of Health recommends 425 milligrams of choline per day for women and 550 milligrams per day for men. Pregnant and breastfeeding women need 450 to 550 milligrams a day. 

Deficiencies in this nutrient can lead to liver and muscle damage, fatty liver disease, neural tube defects, and cardiovascular problems. 

In clinical trials, choline was just as effective as folic acid at reducing homocysteine levels, reports Nutrition Reviews. Elevated homocysteine concentrations are linked to a higher risk of heart disease, fractures, cancer, and other illnesses. 

Choline may also prevent and reduce inflammation, according to Nutrition Reviews. Moreover, it may slow down cognitive decline. 

Soy lecithin can make it easier to meet your daily choline requirements. Make sure your diet also includes eggs, beef liver, fish, and other animal foods. Quinoa, broccoli, peas, roasted soybeans, and potatoes are rich in choline, too.

Lecithin and Sports Performance 

As discussed earlier, soy lecithin belongs to a class of compounds called phospholipids. 

These nutrients support normal cellular structure and function. Prolonged exercise reduces choline levels in some people, affecting cellular function and sports performance. 

Soy-derived phospholipids, such as lecithin, may help replenish choline in the bloodstream and improve athletic abilities, states a 2007 review featured in the Journal of the International Society of Sports Nutrition (ISSN). These compounds have the following benefits:

• Improve exercise capacity and performance during high-intensity cardiovascular training
• Reduce perceived muscle soreness
• Lower the stress hormone cortisol levels
• Boost brain function
• Maintain healthy cholesterol levels
• Support cellular repair
• Decrease heart rate 
• Improve long-term memory 
• Attenuate exercise-induced stress
• Speed up post-workout recovery
• Increase glucose uptake into muscle cells

According to the ISSN, phospholipid supplementation is particularly beneficial for cyclists, runners, and other endurance athletes.

In clinical trials, weight lifters who used these products reported less muscle soreness and fatigue compared to the placebo group. They also had an improved perception of well-being. 

All in all, soy lecithin isn’t a substitute for pre- and post-workout recovery formulas, but it may help with muscle repair. Plus, it reduces exercise-induced stress and supports overall health. 

When it comes to post-workout recovery, we recommend Vintage Build. Our three-in-one muscle builder boasts a unique mix of creatine monohydrate, branched-chain amino acids, and glutamine. 

This combo speeds up muscle repair, increases overall strength, and makes it easier to build lean mass. Plus, it has zero carbs and zero sugars! 

Keep Your Cholesterol Levels Low 

Soy lecithin is best known for its ability to improve blood lipids. Current evidence suggests that it may lower bad cholesterol, increase good cholesterol, and enhance the body’s ability to break down fats. 

Let’s start with a 2010 study published in the journal Cholesterol. Researchers asked 20 subjects with hypercholesterolemia to take 500 milligrams of soy lecithin daily. The control group, which had 10 participants, took a placebo pill. 

Soy lecithin reduced LDL (the “bad”) cholesterol levels by 56% and total cholesterol levels by 42% within two months of treatment. 

As the researchers note, this supplement may also increase HDL (the “good) cholesterol synthesis and lower triglycerides. At the same time, it prevents kidney stone formation and supports brain function. 

If you’re concerned about the side effects of lecithin, there are other ways to lower your cholesterol fast. A diet rich in omega-3s, fiber, beta-glucan, and plant sterols can improve blood lipids and cardiovascular health. 

Omega-3 fatty acids, for instance, have been shown to increase good cholesterol levels and reduce blood pressure in as little as 12 weeks. 

Speaking of good fats, have you tried Old School Labs’ Vintage Balance? It’s a complete omega-3-6-9 formula that promotes cardiovascular and joint health, immune function, cognition, and metabolism. Unlike soy, it contains no GMOs.

Does Lecithin Improve Digestive Health?

If you have ulcerative colitis or other inflammatory bowel disorders, lecithin may relieve digestive distress.

In one study, subjects who took a delayed-release phosphatidylcholine (lecithin) formula had a reduction in inflammatory activity. Another study reports similar findings. 

Scientists suggest that a lack of mucus phosphatidylcholine is one of the main pathogenic factors in ulcerative colitis. Soy lecithin may help replenish phosphatidylcholine in rectal mucus and decrease inflammation, protecting the gastrointestinal lining. 

At this point, it’s too early to draw a conclusion regarding the benefits of lecithin on digestive health. Most studies are controversial at the least. 

The University of Rochester, for example, warns that lecithin may cause stomach pain, diarrhea, and other GI symptoms even when used in normal doses. 

Furthermore, a 2019 report published in the journal Nutrition Bulletin suggests that food emulsifiers, such as lecithin, may alter the gut flora, disrupt the intestinal mucosal barrier, and allow gut bacteria to enter the bloodstream. 

These compounds also increase intestinal permeability, which may affect nutrient absorption and digestion function. 

Other potential risks include low-grade inflammation, irritable bowel syndrome, and glucose intolerance. In the long run, dietary emulsifiers may put you at risk for inflammatory bowel diseases. 

However, the report is based on an ongoing study, so it’s hard to assess the accuracy of these claims.

Our advice is to take these findings with a grain of salt. Soy lecithin may or may not be safe, depending on the dosage, composition, and how your body reacts to it. 

Should You Avoid Soy Lecithin?

There’s a lot of conflicting evidence regarding the benefits and risks of lecithin. So far, clinical research confirms its nutritional value and cholesterol-lowering effects.

Other claims, such as its ability to boost immune function, are subject to debate. The research on lecithin’s effectiveness in treating anxiety, eczema, dementia, and other conditions is limited or inconclusive.

Although soy lecithin is a good source of choline, it contains too little of this compound to be effective. From beef and fish to egg yolks, there are better sources of choline available. 

Winchester Hospital recommends taking up to 300 milligrams of lecithin two or three times per day for short periods. As the researchers point out, its long-term safety is unknown. 

All in all, lecithin supplements are not really necessary. Manufacturers use this additive in thousands of foods, so you’re getting it from your diet anyway. The choice is up to you. 

What’s your take on lecithin? Do you think it’s safe and beneficial — and why? Let us know in the comments section below!