Soy Lecithin: What It Is Used For And Dosage

Soy lecithin is a supplement obtained through the extraction of soybeans, and is rich in vitamin B8 (choline), phosphorus and other compounds that promote health and well-being.

Among other benefits, soy lecithin improves women’s health, combating the symptoms of PMT (Pre Menstrual Disorder) and relieving the symptoms of menopause. In addition, this supplement helps in the treatment of diseases such as Alzheimer’s, stress and to level blood levels of cholesterol and triglycerides, preventing cardiovascular diseases.

Soy lecithin can be found in capsules and should be taken throughout the day during meals. Despite being a natural supplement, it is important that it is consumed only under medical indication.

Soy lecithin: what it is used for and dosage

What it is used for

The main health benefits of soy lecithin are:

1. Relieve menopausal symptoms

Because it is rich in choline, soy lecithin is a supplement that can help during the hormonal changes that are common in menopause.

A study [1] showed that supplementing with 1200 mg of soy lecithin for 8 weeks improved not only physical and mental disposition, but also helped regulate blood pressure in women during menopause.

2. Lower cholesterol levels

Supplementation with soy lecithin helps reduce fat absorption by the body and increases the elimination of fat through the stool, directly contributing to lower levels of LDL, bad cholesterol, and increase levels of HDL, good cholesterol, in the blood. Thus, lecithin supplementation may be a good tool to help in the treatment of high cholesterol.

Supplementation with 500 mg of soy lecithin for 2 months showed a significant reduction in cholesterol levels among participants in one study [2]. 

3. Improves symptoms of Pre Menstrual Syndrome (PMS)

Phosphatidic acid and phosphatidylserine, one of the components of soy lecithin, have shown potent action in reducing cortisol levels in the body, contributing to reduce symptoms of stress and depression and promoting women’s well-being during PMS. See some home remedies to improve PMT symptoms.

In one study [3] the intake of lecithin supplementation with 400 mg of phosphatidic acid together with 400 mg of phosphatidylserine for 2 months, demonstrated a reduction in symptoms of depression and fatigue in young women during PMT. In addition, the supplement decreased cortisol levels in the blood, improving the stress that can manifest during this period.

4. Prevents cardiovascular disease

Soy lecithin promotes the reduction of LDL cholesterol levels in the blood, in addition to increasing HDL cholesterol levels, helping to reduce the risk of developing cardiovascular diseases, such as high blood pressure, heart attack and stroke.

5. Improves memory in case of Alzheimer’s and dementia

Phosphatidic acid and phosphatidylserine, one of the components of soy lecithin are also compounds of the nervous system cells that have the function of decreasing the damage that can be caused in the brain and improve brain functions.

A study [4] showed that supplementation with soy lecithin for 2 months improved memory, reasoning and maintained good mood in elderly people with Alzheimer’s disease, being important also to avoid depression.

Nutritional information

The following table contains information equivalent to 1 capsule of 500 mg of soy lecithin:

The table is only an example, as the amount of soy lecithin per capsule varies according to the brand of the supplement.

In addition to lecithin in capsules, daily consumption of soybeans also helps prevent heart disease and cancer. Learn more about the benefits of soy and how to consume this grain.

Soy lecithin dosage

Generally recommended intake is 2 capsules of lecithin, 3 times a day, along with a little water and during meals.

The dose can vary between 0.5 g to 1 g per day, and can reach up to 2 g per day, according to the treatment objectives recommended by the physician.

Possible side effects

The consumption of soy lecithin is well tolerated, with no side effects occurring after its ingestion. However, there are some people who may be allergic to soy lecithin.soy citin. In these cases, symptoms such as shortness of breath, swelling of the throat and lips, as well as red spots on the skin and itching may occur, making it necessary to stop supplementation and seek medical attention urgently.

Contraindications

This supplement is not indicated during hormone replacement treatments or by those who are allergic to the supplement. Soy lecithin should not be consumed without medical guidance by children under 10 years of age, pregnant and lactating women.

Lecithin, which is the fatty part of the soybean, has no influence on thyroid function and can be safely consumed by those who have problems such as hypothyroidism.

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