Soy lecithin: what is it for and how to take it

Extracted from vegetable oil, soy lecithin is a “healthy” fat for women. At the same time that it regulates hormone production , this product also helps to alleviate the symptoms of menopause and PMS.

In addition to these benefits, this supplement works by taking care of the health of the heart, brain and liver . Not to mention that it is also an important ally for slimming diets and beauty care.

Despite all these positive effects, lecithin is widely used in the food industry for other purposes. Because it has an emulsifying action, soy oil fat is an additive for ice cream, margarine and even chocolate.

Benefits of Soy Lecithin

This amino acid is rich in B-complex vitamins and phosphates. It is also a source of vitamin A and some minerals such as calcium, magnesium and iron . Omega 3 , 6 and 9 are other compounds found. ( 1 )

improves women’s health

During menopause and PMS , female hormones fluctuate a lot, causing a number of common symptoms in these phases. Hot flashes and mood swings are some of the main signs.

But, like soy itself , lecithin has a substance called isoflavone. For those unfamiliar, it is an element that acts similar to estrogen, one of the main hormones in women and what suffers from falls in these cycles.

Therefore, the supplement acts as a “replacement” for estrogen, decreasing the symptoms of menopause, PMS and even the menstrual period. ( 1 , 2 )

Prevents cardiovascular disease

Another important function of this amino acid is to help reduce triglyceride and cholesterol levels . This is because it plays the role of an emulsifier, blocking the accumulation of fat in blood vessels.

For this reason, the supplement prevents the emergence of cardiovascular diseases such as atherosclerosis. This condition is characterized by the deposition of fat in the arteries, causing these structures to stiffen.

The problem is that this situation is not an isolated condition and can trigger complications such as cerebral thrombosis, high blood pressure ( hypertension), heart attack, etc.

Thus, from the moment the fat is dissolved from the venous walls, through the help of lecithin, both atherosclerosis and other problems related to it can be avoided. ( 2 , 3 )

protect the brain

This benefit exists thanks to the action of choline, a nutrient that is part of the B-complex vitamins present in soy lecithin. In the body, it participates in the production of acetylcholine, an important neurotransmitter for memory consolidation .

But when there is a neurotransmitter deficiency, memory loss or lack is common . This condition can worsen over time, leading to irreversible amnesia or degenerative diseases such as Alzheimer’s . ( 2 , 4 )

Take care of liver health

The already mentioned emulsifying action is also responsible for taking care of the liver, as it helps to break down fats present in this organ. Therefore, the supplement is able to detoxify the liver .

According to the Ministry of Health, it is common to have fat in this region, but it should not reach 5%. Called hepatic steatosis, the disease can arise due to excess alcohol or inappropriate lifestyle habits, such as overweight, obesity, sedentary lifestyle, poor diet, etc. ( 1 , 2 , 5 )

defend the cells

Because it contains vitamin A, soy lecithin is considered an antioxidant and therefore protects cells against the oxidative action of free radicals. These molecules are unstable and enter the body through pollution or poor diet, for example.

Over time they accumulate and start attacking healthy cells. As a consequence, degenerative diseases arise , such as those already mentioned (cardiovascular problems and Alzheimer’s disease) and even cancer.

Another negative result of cellular oxidation is the premature aging of the skin, nails and hair . Therefore, the use of this natural product can guarantee the health of cells and their functionality. ( 1 , 6 )

slim down

Do you know the emulsifying action that benefits the heart and brain? Added to the lipotropic effect, they help in the weight loss process.

Together, the activities manage to break down the fat molecules that are deposited in the body causing excess weight. But of course, the supplement alone will not affect the loss of measurements, hence the importance of exercising and having a balanced diet. ( 2 )

How to take?

The way to take soy lecithin will depend on the formula used (powder or capsule) and the patient’s need. For example, if consumed as a tablet, it is recommended to use 1 capsule twice a day.

If the formulation is in powder, the patient can ingest from 500 mg to 2000 mg daily. But, in one way or another, it is indicated to be used during the main meals of the day.

And it is noteworthy that even being a natural product, the most recommended is to use after the indication of a nutritionist or nutritionist. ( 7 , 8 )

Where to find?

Manipulation pharmacies are the easiest places to find lecithin and there is still the possibility of making a medicine with personalized doses.

Prices can vary a lot depending on where it is found, the brand and, of course, the amount of mg.

Can soy lecithin hurt?

Soy and its derivatives are frequent food allergens among people, so it is important to be aware of the following symptoms: vomiting, abdominal pain, diarrhea etc. If they occur, the supplement must be discontinued and a doctor may be sought.

With regard to contraindications, pregnant women, lactating women and children up to 3 years of age are included. These groups of people should only consume soy lecithin after medical or nutritionist advice. ( 7 , 9 )

Ellie Lauderdale

My name is Ellie Lauderdale, MD and I am USA based professional Nutritionist .

I am a Registered Dietitian Nutritionist and board certified specialist in sports dietetics who is trained in integrative medicine. I have worked with hundreds of clients, from those suffering with chronic disease to professional and olympian athletes. My goal is to help optimize you from the inside so that you can feel, perform, and look your best on the outside.

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