While lecithin is thought to help with weight loss, there is no scientific evidence that lecithin is an effective nutrient for losing weight. However, lecithin is a fat emulsifier that helps the body process and metabolizes fats more effectively. It also assists the liver in fat processing and can also result in fat metabolism.
Lecithin is a lipid made up of choline, inositol, phosphorus, and linoleic acid. It is believed to protect against cardiovascular disease, to improve brain activity, and to protect the liver and kidneys; others even appear to assist with weight loss, but this has not been clinically confirmed.
Lecithin is commonly present in many plants, including eggs, cabbage, and lentils. For weight loss, lecithin can also be eaten as a supplement or as a powder sprinkled on vegetables, mixed in yogurts or cereals, or mixed in shakes. Lipid can be derived from several products, but commercial varieties of lecithin are mostly produced from soy.
Some assume that the use of lecithin for weight reduction is beneficial because of the role of lecithin in fat production in the body. Lecithin is a fat emulsifier, which means that it holds fats dissolved in liquid and thus allows the body to process and move fats. Some claim that the fat emulsifying properties of lecithin can also "dissolve" the fat reserves contained in the body. Lecithin also assists in the health and efficiency of the liver, the portion of the body that absorbs fats, and thus can also influence the metabolism of fats.
It should be remembered that there is very little clinical data to support these arguments that lecithin is beneficial for weight loss. Since it serves as a fat emulsifier in the body, it has not been associated with weight loss. To date, no proof supports the theory that lecithin breaks down current fat reserves in the body.
Even if the use of lecithin for weight loss may not be successful, the nutrient has several other beneficial side effects on the body. Lecithin is believed to enhance brain function and memory. It also helps to break down blood cholesterol so that nerves and lungs are not clogged. Lecithin is also known for its positive effects on general liver function.
Users should be mindful of certain potential side effects when adding lecithin to the diet. Doses below 30 grams a day seldom cause side effects but sometimes have been associated with decreased blood pressure, which has the side effect of fatigue, dizziness, and fainting.
Regular consumption of lecithin greater than 30 grams has been associated with stomach symptoms such as nausea, diarrhea, or vomiting, as well as headaches and rashes. Individuals having these effects should avoid taking lecithin and refer to their doctors.
