Last updated: 17/10/2022

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The benefits of the food supplement soy lecithin, for the health of men and women of all ages, have been proven by numerous scientific studies in recent years. Among its components are fatty acids, vitamins and minerals.

Soya lecithin has various purposes. It can be used as a nutritional supplement, as a component in cosmetics and in recipes. Learn more about the supplement of the moment in this article.




Summary

  • Lecithin has numerous benefits for the body. That’s why consumption of the supplement in capsules, powder or liquid is recommended for children, teenagers and adults.
  • It is recommended to consume 500mg to 2000mg of soy lecithin daily, but you should follow the consumption recommendation on the supplement packaging.
  • Soy lecithin is extracted from the vegetable oil of soybeans in a chemical or mechanical process. It is recommended that you purchase a supplement derived from organic raw materials.

The best Soy Lecithin: Our Picks

Buying guide

Soy lecithin is a very versatile substance, as it can be used as a food supplement, in cooking recipes or as a component of medicines and cosmetics. What is soya lecithin used for?

We will discuss the characteristics, beneficial properties and recommendations for use of soy lecithin in this Buying Guide. Enjoy your reading!

Imagem de frascos de suplementos.

Soy lecithin has numerous benefits for the body. (Source: True of life seeds/ Pexels.com)

What is soy lecithin?

Soy lecithin is a lipid/good fat extracted from soybean oil. This substance is rich in nutrients such as choline, serine and inositol that form phosphatidylserine, phosphatidylcholine and phosphatidylinositol.

Other nutrients present in soy lecithin are minerals such as calcium and phosphorus, fatty acids such as Omega 3 and 6 and vitamin E. Learn about the nutritional profile of soy lecithin below:

  • 33-35% soya oil
  • 20-21% phosphatidylinositol
  • 19 to 21% phosphatidylcholine
  • 8 to 20% phosphatidylethanolamine
  • 5 to 11% other phospholipids
  • 5% carbohydrate
  • 2 to 5% sterols
  • 1% moisture

Does soy lecithin act in the prevention of cardiovascular diseases?

The main benefit of soy lecithin is to reduce bad cholesterol (LDL). This is because soya lecithin acts as an emulsifier, dissolving the fatty plaques in veins and arteries.

Soy lecithin also helps reduce triglyceride levels. Another benefit is that soy lecithin is a source of fatty acids, so it helps increase levels of good cholesterol (HDL).

Is it true that soy lecithin helps the brain function well?

The main nutrient provided by soy lecithin is phosphatidylcholine, a substance that makes up the membrane of brain cells.

Recent scientific studies have demonstrated that soya lecithin is very beneficial for the recovery of brain nerve structure and the formation of acetylcholine, a neurotransmitter responsible for the retention of knowledge and prevention of age-related memory loss.

Some research indicates that the use of soy lecithin may prevent the onset or progression of neurodegenerative diseases such as Alzheimer’s disease, dementia, amnesia, among other diseases.

Imagem de um casal idoso abraçado.

Soy lecithin supplementation wards off degenerative neurological diseases. (Source: 13107714/ Pixabay.com)

How does soy lecithin assist in weight loss?

As we mentioned earlier, soy lecithin acts as an emulsifier, so it aids in fat reduction and encourages weight loss. Soya lecithin is also considered a natural thermogenetic, because it is capable of accelerating the metabolism. As a result, there is greater caloric expenditure.

But if you want to lose weight, practice physical activities regularly and maintain a balanced diet, because soy lecithin is only a complement.

Imagem de uma mulher cortando frutas.

Combine the soy lecithin supplement with a balanced diet and physical exercise. (Source: Nathan Cowley/ Pexels.com)

Is it true that soy lecithin reduces the effects of the consumption of alcoholic beverages?

Soy lecithin acts as a protector of the liver, improves liver function and prevents the damage caused by the consumption of alcoholic beverages – it is recommended that the supplement be consumed in larger doses before and after the consumption of alcohol.

Besides, the supplement has a detox effect, as it stimulates the elimination of toxins by the liver. This benefit is very important for those who take many medications on a daily basis.

The supplement also contributes to improved digestion, as it breaks down the fat particles in the body, reducing the work of the digestive system.

What are the benefits of soy lecithin for women’s health?

Soy lecithin is important for women’s health as it helps to minimise the symptoms of menopause. The substance helps regulate the production of oestrogen, an important female hormone.

The supplement also helps regulate menstruation, ease menstrual cramps and other PMS symptoms.

Imagem de uma mulher sorrindo.

Soy lecithin has countless benefits for women’s health. (Source: Dalila Dalprat/ Pexels.com)

What are the aesthetic benefits of soy lecithin?

Again, as a consequence of the breakdown of fat particles, soy lecithin helps to eliminate impurities absorbed by the skin. In this way, it reduces excess oil and reduces acne.

Soya lecithin can also be used to treat eczema, contact dermatitis and dry skin. In these cases, we recommend looking for cosmetics with the substance in the formulation.

Learn about some more advantages and disadvantages of soy lecithin in the table below:

Advantages
  • Promotes countless health benefits for men and women of all ages
  • Available in capsules, powder or liquid versions
  • Soy lecithin in soy or granulated form has no flavor, so it can be added to any drink
  • Wide variety of options at affordable prices
Disadvantages
  • It is necessary to consume a large quantity of capsules daily

Soya lecithin in capsules or powder?

Soya lecithin in powder or granules has many uses. It can be used as a nutritional supplement, due to its high content of fatty acids, B vitamins and minerals such as iron and choline.

You can consume it pure or add one or two spoonfuls to a glass of milk, juice, yoghurt, vitamin, fruit salad and meals – powdered soy lecithin has no taste.

Soy lecithin powder can also replace egg in many cooking recipes such as breads, cakes, pies, pastas, biscuits and more. This also goes for liquid soy lecithin.

Soya lecithin in capsules, on the other hand, is the most practical alternative for consuming the supplement on a daily basis. The concentration ranges from 500 to 1200mg per capsule and the recommended daily dose ranges from two to four capsules.

Imagem de uma mulher praticando exercícios físicos.

The soy lecithin supplement can be consumed by men and women of all ages. (Source: Tree of life seeds/ Pexels.com)

What are the side effects of soy lecithin?

Overconsumption of soy lecithin can cause some unwanted side effects such as abdominal pain, diarrhea, nausea, gas build-up and alteration in the levels of some hormones.

People allergic to soy should not consume the supplement. In case of allergic reaction seek medical help immediately, symptoms are difficulty breathing, swelling in the throat or redness.

Pregnant and lactating women should not consume soy lecithin, as there are no studies on possible side effects in these women and possible harm to the fetus or baby.

Purchase criteria: Find the best soy lecithin supplement

Buying a soy lecithin supplement online may result in savings, but under no circumstances can it pose health risks. To help you find a good supplement, we have prepared a list with the features you should look at when buying:

We will detail each of the criteria throughout the section. If you have any questions, leave a comment.

Presentation and price

In powder or granulated form, soya lecithin can be consumed pure or added to a drink of your choice.

The formula is rich in fatty acids, vitamins and minerals. You can buy soy lecithin powder supplement in industrialized packages or in bulk. The price varies from £10 to £40 – for each 100g.

If you prefer, you can buy the supplement in capsules. The concentration of nutrients is lower and you must consume a larger number of pills to reach the recommended daily dose.

Prices vary according to the concentration of nutrients, number of capsules, raw material used and brand and cost between £15 and £250.

Imagem de uma tigela com sementes de soja.

The soy lecithin supplement is available in different presentations. (Source: Bigfatcat/ Pixabay.com)

Raw material used

Before buying a soy lecithin supplement, look for information regarding the raw material used to manufacture the supplement.

Due to the indiscriminate cultivation of soybeans, we recommend buying a supplement extracted from organic soybeans, as the raw material is natural, healthy and sustainable.

Other components

Pay attention to the composition of the soy lecithin supplement. The ingredient in the highest concentration in the composition of the supplement is the first on the list and so on.

  • Vitamin E acts as an antioxidant, i.e. it neutralises free radicals and slows down premature skin ageing. It also acts as a vasodilator, helping to improve blood circulation and preventing cardiovascular diseases such as hypertension and atherosclerosis.
  • Chlorophyll acts as an alkalinizer, i.e. it reduces blood acidity. It also stimulates the detoxification process, as it helps eliminate toxins from the body through the liver.
  • Omega 3 and 6 are fatty acids. Omega 3 helps strengthen the cardiovascular system, increases immunity and stimulates brain activity. Omega 6 regulates blood pressure, strengthens the immune system and acts on hormonal activity.
  • Vitamin C strengthens the immune system, acts as an antioxidant, protects the cardiovascular system against numerous diseases, reduces the risk of ophthalmological diseases, eliminates the risk of stroke, prevents the advance of tumours, stimulates the formation of collagen and promotes the absorption of nutrients.

Amount of capsules

You can find the soy lecithin supplement in bottles with 45, 60, 90, 100 or 120 capsules. While the recommended daily dose varies from two to six capsules, it depends on the product.

To find the most cost-effective supplement, divide the total amount of capsules by the recommended daily dose, then divide the value of the product by the amount of doses.

(Source of the highlighted image: Pixabay/ Pexels.com)

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