Given that soy lecithin is one of the most often used food additives on the market right now, if you read the ingredients on your food labels, you’ve probably come across it. Both traditional and specialty grocery stores carry soy lecithin. But how much soy lecithin is ideal for you?
In a nutshell, lecithin does not have an official dosage. Some experts advise taking 1,200 milligrams, or one tablespoon four times daily, for people with a blocked milk duct. For general health advantages, some advise taking 300 mg twice or three times per day. Follow the manufacturer’s recommendations printed on the label for each lecithin supplement, whether in liquid, capsule, or powder. Before including lecithin in your diet, consult your doctor to avoid any adverse reactions. Choose a daily dosage that is appropriate for your needs.
People with more severe soybean allergies should be more cautious when eating packaged meals containing soy lecithin because they still risk experiencing undesirable side effects.
Soy Lecithin Explained
Lecithin is a general term that describes several naturally occurring fat molecules in animal and plant tissues. Soy lecithin has its history in France in the middle of the 19th century. French chemist Theodore Gobley first discovered it in 1846.
If you’re asking whether soy lecithin contains soy, the answer is yes because soy lecithin is a product of raw soybeans. You first extract the oil with the help of a chemical solvent, such as hexane, and then process it, degumming, so that the lecithin may be separated and dried.
The soy proteins in soy lecithin are incredibly minute. Because soy lecithin does not have sufficient soy protein residues, experts think most soy-allergic customers won’t experience allergic reactions to it.
Lecithin’s utilization is primarily due to its exceptional ability to act as an emulsifier. Lecithin is crucial and frequently utilized as an additive in processed foods, medications, and supplements.
What Dosage Causes Adverse Effects?
Even the right amount of soy lecithin can have side effects for some people. These may include stomach aches, diarrhea, or loose stools. Research isn’t clear about what symptoms would occur in excess lecithin intake. However, some categories of people, such as breastfeeding women, are advised to take lecithin cautiously in consultation with their doctors.
Research also has yet to discover any food or medicine interactions with lecithin.
Is the Right Dosage of Soy Lecithin Beneficial?
The main conclusion is that soy lecithin has benefits and drawbacks, but it is undeniably not as harmful as some claim. Choosing the right soy lecithin products provides numerous health benefits, including improving brain function and lowering cholesterol levels.
However, because soy is used to produce soy lecithin, most people avoid it because it is contaminated with various pesticides and insecticides and can cause allergies in sensitive individuals. Certain soy lecithin side effects may occur in people allergic to soy. It is, in fact, one of the most common allergies among humans.
What Is the Best Time to Take Lecithin?
Soy lecithin may be the answer to many common health problems, like excessive cholesterol, poor sleep, and memory, poor digestive health, etc., thanks to its wealth of health benefits. Lecithin is an essential nutrient naturally available in many food sources, so it should already be a part of everyone’s diet. However, taking additional soy lecithin supplements can improve general well-being.
There isn’t a specific timing or amount to take soy lecithin. According to the health issue you seek to address, various dosages are advised. As for timing, lecithin is best taken before meals, but no scientific data or studies support this.
The Health Benefits of Soy Lecithin?
The key to the solution is the complex blend of phospholipids found in lecithin supplements, which make up the cellular membrane and are used to store energy. Some of the health benefits of soy lecithin include the following:
Clears Ducts for Breastfeeding
Breastfeeding mothers may experience mastitis, a condition brought on by a milk backup that makes them feel achy and feverish if they plug a breast duct. In addition to causing swelling or redness where the obstruction lies, this disease can be uncomfortable and painful. Lecithin may aid nursing mothers in avoiding plugged ducts.
Lowers Cholesterol and Reduces the Risk of Cardiovascular Diseases
Soy-derived Lecithin lowers “bad” LDL cholesterol while perhaps increasing “good” HDL cholesterol. While HDL cholesterol serves to transport LDL cholesterol and plaque to the liver for processing, lowering the chance of blockages, less LDL cholesterol can result in less fatty plaque buildup in your arteries and a decreased risk of cardiovascular disease.
Can Improve Cognitive Functions
Researchers assessed the beneficial effects of a supplement comprising a combination of 300 milligrams of phosphatidylserine and 240 milligrams of phosphatidic acid from soy lecithin in a three-month, double-blind, placebo-controlled research published in Advances in Therapy.
Three times per day for three months, non-depressive older patients with memory issues received the supplement or a placebo. The supplement was administered to Alzheimer’s patients in a separate study to assess its impact on daily functioning, emotional state, mental health, and self-reported general condition.
When compared to elderly patients getting a placebo, researchers discovered that the supplement mix made from soy lecithin’s qualities considerably improved cognition and prevented the “winter blues” by the end of the treatment period.
Improves Digestion
To promote digestion, researchers have tested lecithin on individuals with ulcerative colitis. The emulsifying properties of lecithin set off a series of events that enhance the mucus in your intestine, facilitating digestion and safeguarding the vulnerable lining of your digestive system.
Risks And Complications
To prevent allergic reactions, people with allergies to soy and eggs should take extra care and learn the origin of lecithin in their supplements. Many foods you already consume, such as eggs and animal products, contain lecithin. The naturally occurring lecithin in your meal poses no threat.
While soy lecithin may have several health advantages, it is still frequently made from genetically modified soy, so whenever possible, use organic alternatives from reputable products and suppliers. Also, soy lecithin includes isoflavones, which can have estrogenic effects when consumed.
Bottom Line
The US Food and Drug Administration FDA) does not oversee the quality of supplements. Therefore, lecithin effects that still need to be fully understood could exist. Lecithin users must be mindful of the recommended dosage ranges given by manufacturers and consult their healthcare providers if there are any issues relating to soy lecithin.