Lecithin is a compound found in the cell membrane of every living cell in the human body. Over the years, lecithin supplements have been touted for their many health benefits but there has been little evidence to back up these claims. However, a 2009 study found evidence that lecithin may be effective in raising good cholesterol and lowering triglycerides in the blood, treating high blood pressure and reducing the risk of heart disease as well as diabetes.
Study on Lecithin for Heart-Health
Researchers from the Washington University School of Medicine in St. Louis, MO, reported in the August, 2009 issue of Cell that they may have found a connection between lecithin and the protein PPAR-alpha. PPAR-alpha is a protein in the liver that works to metabolize lipids and glucose. When PPAR-alpha is not functioning properly and bad cholesterol and triglyceride levels rise, doctors prescribe drugs called fibrates to provoke PPAR-alpha to work properly. However, the study found that lecithin may actually be able to replace fibrates to provoke PPAR-alpha into working without the side-effects of prescription drugs.
The study used specially created mice that were unable to create fatty acid synthase in the liver. Fatty acid synthase converts the sugars we eat into fatty acids which play a part in energy metabolism. The researchers were surprised to find that the mice without fatty acid synthase were exactly like those that couldn’t produce PPAR-alpha. When given fibrates, the mice returned to normal, leaving researchers to believe that fatty acid synthase was connected to activating PPAR-alpha. From this research they found that phosphatidylcholine, a compound of lecithin, works to bind with PPAR-alpha to activate it so the body can effectively metabolize lipids and glucose. The effective metabolizing of lipids and glucose helps reduce the amount of fats in the blood which can lead to heart disease and diabetes.
More Heart-Health Benefits of Taking Lecithin
According to the U.S. National Library of Medicine National Institutes of Health, studies have found that PPAR-alpha is responsible for reducing inflammation in the vascular walls, reducing atherosclerotic plaque formation and reducing the risk of coronary heart disease. Getting the appropriate amount of lecithin in the diet may ensure that PPAR-alpha activates properly in order to continue its benefits for heart-health.
Including Lecithin in the Diet
The body needs 30 to 50 grams of lecithin each day to reap its health benefits. It is easy to get enough lecithin through eating foods that are rich in this compound. Foods that contain lecithin include:
- egg yolk
- soybeans
- wheat germ
- fish
- legumes
- whole grains
- yeast
- peanuts
Lecithin is also available in powder or granule forms which can be added to foods like cereal. Lecithin supplements are also available for people who do not get enough of it through their diet.
Lecithin is safe to consume if taken in the correct dose. However, if high doses of lecithin are consumed, side-effects can include headache, vomiting, diarrhea and gastrointestinal problems. Be sure to talk to a doctor before taking any supplements.
Lecithin is a naturally occurring compound in the body and is necessary for the liver to function properly. By adding foods rich in lecithin to the diet or taking lecithin supplements, people can enjoy the heart-health benefits of lecithin.
Sources:
ScienceDaily.com “Food Additive May One Day Help Control Blood Lipids and Reduce Disease Risk” Retrieved July 10, 2010.
PubMed.gov “Peroxisome proliferator-activated receptor (PPAR)-alpha: a pharmacological target with a promising future” Retrieved July 10, 2010.
Deanna Lynn Sletten - Deanna Lynn Sletten has been a freelance writer for newspapers, regional magazines and websites for 20 years. She specializes in the ...
