Soy lecithin: what it is, the benefits and harms of an emulsifier

Soy lecithin is a component that most people know as a constituent of confectionery. But its use is not limited to this - we will consider in detail other areas of use, note the composition, benefits and harms of the product.

Definition and composition

Let's start the review by discussing what it is - soy lecithin emulsifier. The substance is a chemically synthesized additive that is used in several industries.

Emulsifier soy lecithin is a yellow liquid product with a viscous texture. It has no pronounced odor, poorly soluble in water and alcohol. What is the substance from? It is the result of the synthesis of soybean oil.

To finally understand what is soy lecithin emulsifier, you need to talk about the composition of the substance.

The composition of soy lecithin is as follows:

  • B vitamins;
  • Phosphates;
  • Phosphodiethiocholine;
  • Choline;
  • Inositol;
  • Linolenic acid.

We figured out the composition and concluded what it is - soy lecithin emulsifier, the benefits and harms of the component will be studied in detail by us below, keep reading!

Benefit and harm

The benefits or harms of soy lecithin E476 have been carefully studied by specialists - they came to the unequivocal conclusion that the additive has both negative and positive qualities.

Immediately, we note that only natural soy lecithin, obtained from naturally occurring soybeans, can be useful. If genetically modified soy has been used in production, you can forget about the positive qualities.


To understand what this supplement is soy lecithin, it is important to study the entire spectrum of possible positive effects of the substance on the body:

  • Prevention of plaque formation on the walls of blood vessels;
  • Reducing the level of bad cholesterol in the blood;
  • Improvement of the contractile function of the heart;
  • Acceleration of metabolism;
  • Oxidation and breakdown of fats;
  • Improving the outflow of bile;
  • Restoration of damaged cells;
  • Prevention of gallstone disease;
  • Increased hemoglobin levels;
  • Restoring the balance of trace elements in the body;
  • Help in the fight against stress, neuroses and depression;
  • Decreased cravings for nicotine;
  • Reducing the risk of stroke and heart attack;
  • Prevention of diabetes mellitus;
  • Ensuring good lung function;
  • Stimulates the brain, improves memory.

Let's take a quick look at the role soy lecithin plays for men and women :

  • Increases the life of the reproductive system;
  • It contains inositol and choline, which dissolve cholesterol;
  • It is cholesterol that produces female and male sex hormones;
  • Thus, the reproductive period is extended and the risk of developing genital oncology is reduced.

The benefits and harms of soy lecithin for women during pregnancy and lactation are as follows:

  • In the process of gestation and feeding, the consumption of modified soybeans can lead to negative consequences;
  • Natural soy lecithin is necessary for pregnant and lactating women for the proper development of all body systems and the formation of organs;
  • In addition, the component affects the formation of motor-motor functions, forms immunity and the speed of reactions.

As you can see, the list of positive qualities is quite wide - recall that they all manifest themselves only when a natural substance is used. But the modified component can cause a number of negative reactions - below we will discuss contraindications in detail.


First, let's note whether soy lecithin E476, made from natural ingredients, is harmful. There is only one contraindication to use - it is the individuality of intolerance to soy and derived products. That's all, this is the only negative point worth noting.

But a substance synthesized in a genetically modified way has a number of negative qualities. They are worth studying in great detail.

Soy lecithin E 476 has been recognized as a safe substance, allowed for consumption within the framework of the daily norm established by specialists. This figure is 7.5 mg per kilogram of body weight person. The additive is approved for use in most European countries, Canada and America, Russia and the countries of the Customs Union.

If you comply with the daily consumption rate, you do not need to worry - scientists unequivocally believe that this is a safe indicator that cannot harm. If you exceed the daily intake and introduce too many such unnatural products into the diet, you run the risk of facing the following unpleasant consequences:

  • Enlarged liver;
  • Malfunctioning of the kidneys;
  • Disruption of the digestive tract organs;
  • Slowdown of metabolism;
  • May cause infertility;
  • Reduces the production of thyroid hormones;
  • Promotes decreased intelligence;
  • Leads to increased nervousness.

In addition, we will give an unambiguous answer to the question whether this component is an allergen or not. Unfortunately, this is the case, the answer is yes. The substance can cause severe allergies and increases the likelihood of developing such reactions. Do not consume the ingredient if you suffer from allergies.

We recommend that you contact your doctor if you have doubts about the possibility of using the substance or are afraid of negative consequences. The doctor will explain in detail the nature of the substance and help you choose the optimal amount of consumption, and also identify possible contraindications, if any.

At-risk groups

There are several risk groups:

  • Consumption should be limited to children under twelve years of age;
  • The component is very harmful to the liver - which means it is contraindicated for those who suffer from diseases of this organ;
  • It is worth abstaining for people with kidney and gastrointestinal tract diseases.

We studied the harm of soy lecithin to the body - recall that it was about a substance that is synthesized using gene technologies.

You learned that this is soy lecithin, the benefits and harms of the product. It's time to talk about what the applications of this component are - you will be surprised, but this is not only the food industry.


You already know what soy lecithin is made of, it's time to figure out what features this component has:

  • Decreased yield stress;
  • Reducing the calorie content of products;
  • Getting a homogeneous consistency;
  • Increased stability when interacting with water;
  • Preventing the formation of air bubbles and cavities;
  • Decrease in viscosity level;
  • Reducing the cost of raw materials.

Knowing that this is E322 soy lecithin and its main characteristics, it is possible to single out the scope of application. The component has gained the greatest popularity in the food industry - it is actively used in the production of the following types of products:

  • Baked goods and bakery products;
  • Confectionery - sweets and chocolate (you can read more about soy lecithin in chocolate in our other article);
  • As a component of glaze for marshmallows and other sweets;
  • In margarine and spreads;
  • In sauces, ketchup and mayonnaise;
  • In pates and instant soups.

And also the possibility of the formation of red blood cells and the activation of energy production make it possible to use the component in baby food - in the production of cereals, cookies and mashed potatoes.

The second area that actively uses the substance is pharmacological. Since the human body needs a certain amount of a component, and it is difficult to fill the deficit naturally, dietary supplements have been created that help:

  • Get rid of nicotine addiction;
  • Fight excess weight and memory impairment;
  • Get rid of distraction and poor concentration;
  • With liver diseases and metabolic insufficiency;
  • With pathologies of the heart and blood vessels, with biliary diseases.

In addition, the component is used in cosmetology - in the production of moisturizers, as it has the ability to accumulate and retain moisture. Promotes smoothing and nourishment of the skin.

We talked in detail about what soy lecithin is in the composition of products. We hope that there are no more "dark spots" left for you - now you can select suitable products, know everything about their composition and stop worrying about your health!


soy lecithin

Ever since man discovered nutritional supplements at the beginning of the last century, the food industry has changed forever. Producers of food products realized that they can influence their taste, appearance, aroma, extend the shelf life and thereby make them more attractive to the consumer. In the modern world, there are many additives with a wide variety of functions: they improve texture, stabilize color, enhance flavor, and fight harmful microorganisms. Many prejudices have developed around these substances, which sometimes contradict each other. Someone considers additives to be an absolutely necessary component in products, while someone is more negatively disposed.

Nevertheless, additives are used in the vast majority of products. Their use is regulated by a special commission consisting of international experts. Experts collect relevant information about these substances and, based on the results of the discussion, make a decision whether the additive can be used in production, being conditionally safe, or it should be banned. This is a serious and large-scale activity, but the debate in society does not subside.

This article will focus on one such supplement, soy lecithin. We will understand its properties, characteristics of use, biological role, as well as potential benefits or harms.

Nutritional Value of Soy Lecithin

Lecithins are complex compounds that, according to their chemical formula, resemble fats with a small percentage of impurities. They are found in egg yolk or soybean oil. What is the process technology in the second case?

Soybeans were cultivated several millennia ago in the Eastern region, cultivating and eating. The plant contains essential amino acids that are well absorbed by humans. For this reason, in the century before last, breeders paid attention to it. With the goal of making soybeans profitable and affordable, they opened up another application for it. Soybean seeds began to be processed in a special way and received crude oil - a brown liquid, with a specific smell, saturated with many substances:

  • Saturated fatty acids - palmitic and stearic.
  • Oleic monounsaturated fatty acid (Omega-9).
  • Omega-3 and Omega-6 polyunsaturated acids.
  • Iron and zinc.
  • Vitamin B4 (choline).
  • Vitamin E (alpha-tocopherol).
  • Vitamin K (phylloquinone).
  • Sterols that make up the cell membrane.

The energy value of the substance is 899 kilocalories. In the international classification, the additive appears under the E322 code, which is always indicated by the manufacturer on the package.

Application in the food industry

Soybean oil, which contains lecithin, is in second place in the world industry after palm oil. It can be of several types:

  • Cold pressed - it is obtained directly by pressing soybean seeds and is not processed; is considered the most useful and rich in valuable substances, including a large amount of lecithin;
  • Unrefined is a crude oil that has undergone a hydration process in order to extend its shelf life; here, just like in cold-pressed oil, it contains a lot of lecithin; it is actively used for food purposes, however, it is not recommended to heat the substance, since carcinogens are formed under the influence of temperature.
  • Refined - This oil usually has a pleasant smell and is often used in the food industry.

The lecithin contained in the oil determines a wide range of its applications from the confectionery industry to the pharmaceutical and even cosmetics. Let's consider these areas.

Confectionery production

In this food sub-industry, lecithin is used in a variety of products. Its main function is to be an emulsifier, that is, to force different types of substances to mix, facilitating the production process. Why is this necessary? For the test, sometimes liquids are needed, which under normal conditions, due to different chemical properties, simply cannot form a mixture (usually water and fat). Lecithin, on the other hand, is capable of simultaneously reacting with both fats and water, and thus provokes their interaction. In the preparation of which products is this important?

  • Bakery butters. Here lecithin performs two tasks at once: a substance that creates water-in-oil emulsions, that is, an emulsifier and as an important element of confectionery fat. In addition, lecithin, due to its origin, is able to replace egg yolk in the dough. Thanks to lecithin, it becomes possible to obtain the crumb structure necessary for normal baking and not worry about the appearance of irregularities on the surface. As a result, the manufacturer gets a smooth, even product of uniform color and correct texture. This method of application is common all over the world.
  • Waffles. In their preparation, lecithin is added both to the dough and to the filling. When baking wafer sheets, the lecithin in the dough helps the waffles not stick to the molds. The filling for them is prepared on a fat basis, therefore, in this case, the lecithin will retain a light uniform consistency for it, helping to evenly distribute the water and fat components. The finished product turns out to be crispy and does not lose these properties throughout the entire shelf life, does not crumble or break. Lecithin works in a similar way in ice cream and custard cones.
  • Biscuits. The dough base for it must be elastic, which becomes possible thanks to lecithin. The substance makes the product crumbly and helps to reduce the fat content (since it itself is fatty). In addition, lecithin is able to give the liver a uniform color and a uniform, crack-free surface. A product cooked with lecithin usually turns out to be soft and has a delicate taste, since it takes much less time (and the time factor for the confectionery industry means a lot).
  • Pancakes. The pancake dough must be moderately viscous for baking to be successful. Lecithin helps control this characteristic. The use of the additive greatly simplifies the production process, makes the product flow consistent and easy to control.
  • Biscuits and muffins. Especially important for these confectionery products is the careful distribution of fats, which is precisely what lecithin provides. Its addition facilitates mixing of the dough and prevents the product from sticking to the metal baking dish - so that it does not lose its aesthetic appearance.

Thus, the use of lecithin in this area gives the product (at the test stage) fluidity, color uniformity, smooth and uniform texture and friability. All of these features can be achieved by adding 1-2 percent lecithin.

Oil and fat production

The emulsifying properties of this additive are used in the production of margarines, spreads, confectionery fats and special fats for frying. The properties of lecithin allow it to make the fat mass softer, more homogeneous and speed up the manufacturing process. Confectionery fat, on the basis of which fillings are often prepared, should be of the highest quality, and lecithin allows this to be ensured.

Lecithin plays a special role in the production of margarine. It is precisely margarine that is often used in the production of bread and other baked goods, since, compared to vegetable oils, it provides a more stable texture to the product and a soft surface. Margarine adapts better to temperature changes during cooking. Without lecithin, this would not have been possible. Therefore, its role in the manufacture of margarine for puff pastry, products from shortbread and whipped dough, creams and fillings cannot be underestimated - the fat-and-oil and confectionery industries are very interconnected.

Dairy industry

In fermented milk products, lecithin exhibits the same emulsifying properties. Thanks to its addition, the texture of fermented baked milk, kefirs, sour cream, yoghurts, milk creams and desserts becomes smooth, uniform, and the taste is more delicate. In addition, it significantly speeds up the production of products.

The medicine

Medicine is actively using the natural capabilities of lecithin. Experts consider it to be a kind of "fuel" for our body. It is part of the cell membranes, is needed by the neurons of the brain and liver cells, and is important for the normal level of cholesterol in the blood. Therefore, lecithin-based preparations are so common. They are prescribed for liver pathologies - hepatitis, intoxication, obesity.

Don't overlook the antioxidant properties of lecithin. It is able to remove accumulated harmful substances - for example, in case of poisoning, withdrawal symptoms, helping the liver to cope with toxins, regenerating cells and stimulating the production of bile. Doctors prescribe drugs to patients with lipid metabolism disorders, for the prevention of atherosclerosis and after suffering serious cardiovascular diseases.

Usually the drug is in the form of capsules, but for children it is also produced in a more convenient form. When breastfeeding, the baby receives the lecithin needed for development through milk. For older children, the supplement is given in the form of a gel (often enriched with vitamins and has a pleasant fruity taste).


Lecithin is also valuable in the cosmetic industry. It is put in creams, serums, emulsions, tonics, body soufflés, masks. Here it plays the role of a unique multifunctional component:

  • As an active ingredient, it restores the protective functions of mature skin, as well as damaged and nourished skin. In addition, it clearly exhibits antioxidant properties.
  • As an emulsifier, it transforms fats that make up cosmetics into microdroplets, giving them the desired texture (for example, thick "sour cream"). This texture spreads more evenly over the skin and is better absorbed.
  • Another curious task of the supplement is to be a kind of "vehicle". For this, substances that cannot overcome the barrier of the epidermis are placed in special lecithin capsules and they are transported to the skin. This is how lecithin makes cosmetics work as efficiently as possible.

As a rule, if lecithin is included in a particular cream, then it has moisturizing properties and a pleasant texture. Often this substance is combined with vitamin complexes, which only enhances its beneficial effect.

Benefit of E322

Having examined the scope of application of lecithin and its biological properties, we will describe its positive effect on the body.

Improves cholesterol levels

The level of cholesterol (an organic compound) in the blood demonstrates how adequately lipid metabolism occurs in the body. It is usually subdivided into "bad", that is, low density lipoproteins and "good", that is, high density lipoproteins. Lecithin, according to research, helps to increase the level of "good". The substance is able to prevent the deposition of cholesterol on the walls of the arteries, which means that it resists atherosclerosis, improves the overall health of the heart and blood vessels.

Acts as a source of choline

Choline is called a vitamin-like substance, which, although not on a par with vitamins, plays an important role for the body:

  • is a part of neurotransmitters, thanks to which signals are transmitted between nerve cells, as well as from nerve cells to muscles; in other words, a person is capable of mental activity and physical activity thanks to choline;
  • ensures the normal functioning of the brain area responsible for memory and learning ability;
  • acts as a substance that forms the membrane of nerve cells; it is sometimes compared to the insulating sheath of electrical wires;
  • helps the lungs saturate with oxygen and remove carbon dioxide from the blood.

Also, scientists have found that choline is important for the proper intrauterine development of the fetus, when the formation of the nervous system occurs and future mental abilities are laid. Choline also has a positive effect on neuronal cells that are genetically predisposed to Alzheimer's disease, so foods that contain it are important for the diet - soybeans, as well as beef, turkey, chicken, cod, chocolate and wholemeal bread.

May strengthen immunity

The antioxidant effect of lecithin is important when it comes to the immune system. It resists the effects of free radicals (this is especially true for those who live near environmentally unsafe enterprises), protecting the body from stress and overload, including intellectual ones.

Other substances rich in lecithin help improve the quality of breast milk, prevent degenerative changes in muscle and nerve tissue, strengthen capillaries, aid digestion, protect the thin walls of the gastrointestinal tract and help absorb fat-soluble vitamins. In fact, it has few contraindications: it is allowed even for people who are allergic to other fats, as well as for those who have arthritis (with this disease there are dietary restrictions) and diabetes mellitus (lecithin reduces the need for insulin).

There are also categories of people who need lecithin especially:

  • for pregnant women the development of all vital systems of the fetus;
  • infants and preschool children for the development of intellectual abilities;
  • adolescents during the period of active growth of the body;
  • athletes and those who do a lot of physical activity;
  • elderly people, as with age, the content of lecithin in the body decreases;
  • people with skin diseases like dermatitis and psoriasis, when the lipid surface of the skin suffers (lecithin helps to restore it as part of a comprehensive treatment);
  • those with liver and gallbladder diseases.

There is a norm of taking lecithin - 3-4 times a day before meals. If you choose a granular supplement, the adult dose is one teaspoon (5–6 grams) with a glass of water. For a child, half a teaspoon.

Helps the body deal with physical and psychological stress

With significant physical exertion, depression, mood swings and other psychophysical deviations from the norm, the general well-being of a person noticeably worsens. Irritability, insomnia, muscle pain, a drop in general physical tone - a general breakdown develops into a chronic state of depression. In order not to become a hostage of drug treatment in such a situation, first of all, you should pay attention to your diet and concentrate on proper nutrition.

Soy lecithin is recommended to be used for neuritis, neurosis, pathological fatigue and muscle overload. The substance of the brain consists of almost a third of lecithin. The peripheral nervous system contains about 17% lecithin. Therefore, regular consumption of soy helps to cope with depressive disorders and decreased muscle tone.

May Improve Cognitive Function

The ability of a person to reason, learn, make decisions is the main property that distinguishes a person from other representatives of the fauna of our planet. Cognitive, they are also cognitive functions - this is the basis of a person's worldview. Cognitive abilities include memory, attention, intelligence, perception, speech, and the ability to control and organize one's own motor activity. Cognitive impairments include:

  • Loss of attention, inability to focus on thoughts, actions, or objects.
  • The loss of the ability to build holistic images based on data that comes from the senses.
  • Loss of memory of varying severity.
  • Loss and impairment of intellectual abilities (including senile dementia).
  • Difficulty with speech function, loss of the ability to formulate and pronounce statements.
  • Disorders of communication between the central nervous system and the musculoskeletal system.

As a prophylaxis for these deviations, nutritionists recommend including foods containing lecithin in your diet. Soy lecithin helps to normalize the functioning of the brain:

  • Strengthens the transport function of nerve fibers.
  • Improves blood flow to the brain.
  • Prevents the formation of atherosclerotic plaques.
  • Stimulates tissue renewal and improves overall metabolism.

Due to its complex effect, lecithin is indeed able to noticeably affect human cognitive functions and stimulate their recovery after crises.

May prevent osteoporosis

With a lack of calcium in bone tissue, osteoporosis develops. As a result, bones become weaker, thinner, and break easily under loads that previously seemed ordinary. To twist a leg out of the blue or break an arm from hitting a doorframe - such troubles often haunt people with osteoporosis. According to statistics, women most often suffer from fragility of bones after menopause. For older men, osteoporosis is also very dangerous. Another sign of impending osteoporosis is fatigue.

Regular consumption of soy lecithin can help prevent the risk of developing a calcium deficiency in bone tissue. Calcium supplements alone are not enough, since this mineral is poorly absorbed by the body. Lecithin is a fatty substance and helps dissolve calcium compounds. The presence of soy products in your daily diet can eliminate the possibility of signs of osteoporosis for a long time. A prerequisite is to eat foods rich in calcium: milk, cheese, cottage cheese.

Eases Menopause Symptoms

When a woman is a little over 50, a transitional period begins in her life - menopause. Menopause is the condition of the female body after the cessation of regular menstruation and the ovulation cycle. Although few people enjoy monthly bleeding, it is the menstrual cycle that helps maintain a woman's beauty and attractiveness. Menopause immediately affects the general condition of the body:

  • Frequent changes in blood pressure are possible.
  • Many women at the onset of menopause often gain weight.
  • Hot flushes due to changes in hormonal levels.
  • The condition of hair and skin deteriorates.
  • Manifestations of depression and other nervous disorders are possible.

Lecithin contains two B vitamins - inositol and choline. These vitamins, when consumed regularly, help the body cope with a variety of stressors. Soy lecithin has a positive effect on the general condition of a woman during a difficult period of menopause:

  • Relieves frequent headaches and other disturbances in the work of the central nervous system.
  • Improves the condition of the skin, helps to get rid of dermatitis and allergic manifestations on the skin.
  • Normalizes heart rate.
  • Stimulates intestinal motility.

A lack of lecithin during menopause is directly harmful to the body. Therefore, it is necessary to carefully compose the menu so that the food contains all the necessary vitamins and minerals, and contributes to replenishing the lack of vital substances.

May prevent cancer

Cancer cells lead to tissue atypism. Reproduction of tumor neoplasms causes a change in histology and shape in tissues and internal organs. A healthy body is able to recognize mutant cancer cells and render them harmless. Under stress and with a lack of vital substances, the immunity to recognize and destroy cancer agents decreases to a critical level.

Lecithin is a transport medium for the supply of vitamins and minerals to internal organs and tissues. In addition, foods rich in lecithin promote the elimination of toxins and have an antioxidant effect.

In the early stages of cancer development, regular use of E322 soy supplement helps to improve the general well-being of patients and can prevent the development of benign and malignant tumors.

Soy lecithin in baby food

A common problem faced by young parents is that the baby suffers from diarrhea, allergies or indigestion when consuming dairy products. According to WHO statistics, milk protein intolerance is a problem faced by about 8% of children worldwide. Symptoms of milk protein intolerance can be eliminated with a special diet.

Manufacturers add soy protein isolate to baby food to reduce the risk of allergic reactions to cow's milk. Soy-based formulas are suitable for feeding babies who cannot eat dairy products. Practice shows that with the constant use of soybeans, the state of the intestines normalizes and the general condition of the body improves.

Eating soy lecithin can also help cure or alleviate other systemic eating disorders in children:

  • Lactose intolerance - most often develops in premature babies. Products with soy lecithin are suitable for milk replacements for babies with lactose intolerance.
  • Galactosemia is a genetic mutation as a result of which a child, when consuming milk-containing products, experiences problems with the functioning of the liver, kidneys, and gastrointestinal tract. Soy isolate is suitable for replacing milk in a sick child's diet and provides a lack of vitamins and nutrients in the body.
  • Celiac disease is a congenital gluten intolerance that prevents your baby from eating bread. Soy analogues are used to replace conventional dry mixes for celiac disease.

Before introducing foods containing soy lecithin into your baby's diet, be sure to consult with a therapist. He will warn about possible contraindications to the use of soy, if any.

Application for health problems

Dietary lecithin is a mixture of lipids, essential fatty acids, and carbohydrates. Lecithin is essential for the healthy functioning and growth of cells in the human body. It is embedded in cell membranes, forms a protective sheath around nerve fibers, prevents the deposition of cholesterol inside blood vessels, and increases the concentration of lipids in the blood. The effect of lecithin on the body is complex, therefore it is recommended as a dietary supplement for neuroses and physical fatigue.

Soy lecithin should not be considered a panacea for all diseases. However, regular consumption of products containing this substance has a beneficial effect on the condition of individual organs, the nervous system, the brain and the whole organism as a whole. Nutritionists and nutritionists recommend the use of soy products in the daily diet for people with gastrointestinal disorders, a general decrease in immunity, kidney and liver diseases. For vegetarians and people leading a healthy lifestyle, soy protein is necessary to replenish the deficiency of vitamins of group B. During pregnancy, lecithin helps to maintain the health of the mother and baby.

Lecithin deficiency in the body

The human body in the modern technogenic environment is subject to the influence of a host of negative factors. Regular stress and depression, eating disorders, high physical activity lead to the development of a lack of lipids in the blood and the appearance of a deficiency of lecithin. The lack of this substance manifests itself in different ways. Headaches, fatigue, irritability, problems with the gastrointestinal tract, disturbances in the endocrine system, surges in blood pressure - a deficiency of lecithin can cause the development of any of these symptoms.

It is not immediately possible to identify the source of the problem. As a preventive measure for such conditions, doctors and nutritionists recommend that soy lecithin be introduced into the daily diet on a regular basis. If, after 2-3 weeks of introducing a dietary supplement or soy products, the general condition of the body begins to improve, lecithin should be used additionally on an ongoing basis.

Harm and side effects of E322

Lecithin is sold in pharmacies without a prescription (in the form of syrups, capsules, or as part of a multivitamin complex), but it is better to take this supplement after consulting a specialist. With excessive doses of this substance, the body can react with the following manifestations:

  • labored breathing;
  • dizziness;
  • excessive sweating;
  • salivation;
  • nausea and vomiting;
  • indigestion;
  • pain in the heart and joints.

Thus, an excess of lecithin disturbs the work of those systems that maintain an acceptable amount. Therefore, the dosage should be selected with a doctor. You can independently include foods rich in lecithin in your diet. Pine nuts, soybeans, bran, brewer's yeast, cereals, and green beans are good alternatives to synthetic vitamins. It is difficult to overdo it with their number, which is why nutritionists approve of this strategy.

Separately, it should be said about the universal contraindication to taking lecithin - soy allergy. There is also an opinion that pregnant women and young children should not consume soy, which can negatively affect the development of the child. However, this controversial statement applies anyway to soy, not lecithin. Therefore, there is no reason to remove healthy plant foods from your menu (beans, beans, nuts, necessary for the body). It is also important to add other natural foods to them (so as to balance the amount of proteins, fats and carbohydrates), observe the diet and rest, and not neglect moderate physical activity.

To add a comment, log in.

Lecithin (E322)Lecithin E322 is a food supplement of plant origin, a powerful antioxidant. If we translate the word "lekithos" from the Greek language, it means "egg yolk". The maximum amount of lecithin is found precisely in yolks, as well as meat products, liver, peanuts, various types of vegetable oils, fruits and vegetables.

This substance can be found in the cells of the human body. With its lack, it is difficult for a person to cope with various diseases and ailments: fatigue, irritability, insomnia, depression, exhaustion of the nervous system, weakening of memory, constant inattention and others.

The emulsifier lecithin helps create uniform emulsions that are used in many applications. Sunflower seeds and soybeans contain the maximum amount of E322. When refining vegetable oils, in particular soybean and sunflower oils, an industrial food additive is obtained.

Soy lecithin is composed of: glycerin, fatty acids, phosphoric acid and choline. It is prepared from refined soybean oil with minimal temperature exposure (processing). The active substance is responsible for the integrity of cells in the body, the transport of metabolic products and for the metabolism.

The positive properties of lecithin

Before you include any of the food additives in your diet, you need to clearly know about its positive and negative effects on the human body. Benefits of lecithin: effectively combats a high level of cholesterol, is a means for the prevention of the onset and development of atherosclerosis, promotes uniform assimilation of fats. The use of a dietary supplement improves mental activity, memory, and helps to overcome depression and get rid of stress. With psoriasis and neurodermatitis, it is imperative to eat foods that contain lecithins.

This substance consists of 50 percent of the liver and one third of the brain tissue. It is primarily a building material that helps to regenerate damaged or diseased cells. Lecithins ensures full and smooth functioning of the brain and the entire nervous system

The use of lecithin is advisable in the treatment of neuroses and neuritis, multiple sclerosis, Parkinson's and Alzheimer's disease, with injuries and lesions of the nervous system, with physical and mental constant stress. Reviews of the food supplement are only positive, it is taken by people who have suffered strokes in order to fully restore physical and mental health. It is imperative for children and pregnant women to include the beneficial lecithins in their diet.

Women using this dietary supplement will experience less painful labor and a healthy and strong baby.

Vitamins with lecithin have a positive effect on the formation of the brain and nervous system of the baby while still in the womb.

Vitamin complexes for adolescents are invaluable, they improve the process of growth and development of the child, help to learn to concentrate and develop mental abilities.

The energy value of lecithin is equal to 913 kilocalories per 100 grams of the product.

The food supplement is useful for people of any age category: from babies to grandparents.

Lecithin contraindications

PancreatitisLovers of healthy food are careful about food additives, therefore, before starting to use them, they will find out what are the benefits and harms of active substances. The harm of the emulsifier:

  • with individual intolerance to lecithin, allergic reactions may occur;
  • a food supplement made from soy can bring both benefits and negative consequences, since it is made from genetically modified raw materials, and the effect of GMOs on the human body has always been negative and unpredictable.

When E322 is used in small quantities, it can only bring a positive effect. In case of exacerbation of diseases (cholecystitis, pancreatitis), it is necessary to consult with the attending physician so that he takes into account the patient's indications and allows the use of the supplement.

Lecithin in the food and non-food industries

Soy and sunflower lecithins perform critical functions in food preparation and storage. They are essential emulsifiers and antioxidants. As an emulsifier, E322 is found in margarine, bakery products, dairy products, confectionery and chocolate products.

The additive is widely used in the preparation of emulsions for lubricating metal forms and sheets in bakeries. The substance is an excellent food antioxidant. To keep the chocolate fresh longer, an emulsifier is also added.

In cosmetology, you can often find E322 because of its positive properties and beneficial effects on the skin.

Bakers and confectioners repeatedly say what lecithin is good and in demand, because it increases the shelf life of various products. Its most important property is to prevent the baking from sticking to baking dishes.

The non-industrial sector also needs lecithin due to its functional characteristics. E322 is widely used to create dietary supplements. The active substance is used as a raw material for the production of solvents and paints. Lecithin is used to feed animals and fertilize plants. It is very popular in medicine and cosmetology. They even make explosives and ink from it.

Instructions for the use of lecithin

You can find this valuable nutritional supplement in the pharmacy, it is sold in special packaging: sometimes it is available in the form of capsules, sometimes as a soluble mixture. The instructions for use will help you to independently choose an individual dosage, but it is better to use the doctor's recommendation.

The recommended dose is 1-2 tablespoons per day. The substance is added to any non-hot food. You need to store the emulsifier in a cool and inaccessible place for children.

Diet supplement instruction is something that should not be neglected in order to get the most out of the drug.

Recipe for a delicious cocktail with lecithin: you need to take 1 cup of milk, 1 teaspoon of lecithin, 2 teaspoons of honey. Ingredients are calculated for 1 serving. 3 teaspoons of milk is whipped with lecithin, then the remaining milk is boiled. The liquids should be cooled and combined with honey. The nutritious cocktail is ready.

We will be grateful if you use the buttons:


Lecithin is part of the cell membranes of all organs, affects the transmission of impulses in the nerve endings. Lecithin is involved in the production of lipids, prevents the absorption of harmful cholesterol, converting it into useful. Lack of this substance leads to disruption in the functioning of the nervous system, liver, blood vessels and heart.

Lecithin is produced not only in synthesized form (in medicines), but also in food. All foods rich in lecithin include unhealthy fats and cholesterol that the body does not need. That is why more and more manufacturers are producing lecithin in the form of dietary supplements.

Initially, lecithin was synthesized from egg yolk, but scientists have proven that animal-based lecithin is more difficult to digest. Now, this useful substance is obtained exclusively from soybean or sunflower oil.

Reception instructions

Lecithin is the main source of fatty acids and phospholipids necessary for the normal functioning of the body.

See the video instructions for Lecithin:

Lecithin is found in the following foods:

  • cabbage;
  • peas, soybeans, and lentils;
  • egg yolk;
  • any vegetable oil, nuts;
  • some types of meat;
  • fatty cottage cheese;
  • beef liver;
  • fish caviar;
  • fish fat.

In addition, lecithin is widely used as a preservative in the manufacture of chocolate and dairy products.

Healing effect

Pay attention to the effect of Lecithin on the body.

The action of lecithin is quite extensive, because it strengthens and restores nerve cells and neural connections between them. This is especially true in old age, when there is a lack of phospholipids, there is a slowdown in the transmission of nerve impulses.

In addition, this useful component is a natural hepatoprotector that restores liver cells and removes excess lipids from the body. Lecithin effectively liquefies bile by preventing the formation of gallstones.

Another interesting feature of the substance will be to help in the assimilation of all fat-soluble vitamins (D, A, K, E). And also, it destroys bad cholesterol, simply turning it into useful, necessary for the body. Therefore, lecithin supplements are often prescribed to prevent atherosclerosis in old age.

Dietary supplements containing this component protect against oncology, strengthen the heart muscle, and help oxygenate the blood. The phospholipids that make up the substance are directly involved in the production of insulin, and during pregnancy, lecithin forms the central nervous system of the unborn child.

Interestingly, the components contained in the lecithin complex act on the receptors responsible for nicotine craving. Therefore, the use of such dietary supplements will help you quickly quit smoking. But the main action, nevertheless, is the ability to restore the functioning of the liver and pancreas, to increase resistance to toxic effects.

Indications for use

Lecithin for the liver is irreplaceable at any age. It is a building block for this organ, since more than 50% of the liver is made up of lecithin derivatives.

In complex therapy, drugs with lecithin are prescribed very often, because their spectrum of action affects almost all organs and tissues.

Main indications:

  • kidney damage (varying degrees of severity);
  • neuroses;
  • cardiovascular pathology;
  • neurodermatitis and psoriasis;
  • hepatitis (acute or chronic);
  • cardialgia;
  • cirrhosis;
  • insomnia and depression;
  • stress, severe mental overload;
  • fatty degeneration of the liver;
  • hyperlipidemia;
  • liver failure;
  • poisoning;
  • alcohol intoxication.

Such supplements are great for helping to recover from difficult operations, chronic diseases and prolonged childbirth, during pregnancy. The drugs strengthen the immune system, increase the effectiveness of the treatment of certain gynecological diseases such as mastopathy, endometriosis, uterine or breast cancer.

Method of use

The dosage, duration and method of taking the drug depends on the form of its release. So, Lecithin in capsules should be consumed in a dosage of 2 g / day, at least three times, in equal amounts. The medicine is in the form of powder or granules, it is recommended to pre-dissolve in water, at the rate of 2 tsp / glass, once a day.

Ready syrup with lecithin is taken three times a day, 20 ml each, and lozenges - 4-6 pcs per day. The duration of therapy is selected in each case individually, but cannot be less than 2 months. Only a doctor is able to assess the patient's condition and adjust both the duration of administration and the dosage of the drug.

Release form

Most often you can find Lecithin in capsule form

Lecithin-based preparations are produced by various companies, and not only in Russia, but also in many European countries. The composition of each of them will be significantly different. For example, VitaLine granular Lecithin includes vegetable (soy) lecithin, linoleic acid, phosphatides.

Lecithin NSP capsules contain a concentrated extract from soybean oil, fatty acids and phospholipids, and our Lecithin capsules contain sunflower lecithin with monoglycerides.

Coral Club is a dietary supplement based on liquid lecithin, and German Doppelhertz is additionally enriched with a large amount of vitamins. In addition, a special flavored gel in small tubes or effervescent tablets is available for children to prepare a healthy and tasty drink.

Drug combination

Due to its universal action, lecithin (in any form) is perfectly combined with the intake of all known medicines. But before you start drinking dietary supplements containing this substance, you should consult your doctor.

Side effects

Lecithin is practically unable to cause a negative reaction in the body, but sometimes it happens. The reason for this can only be an intolerance to soy protein and an individual allergic reaction. With prolonged use in large doses, Lecithin can provoke dyspepsia, nausea, salivation, and vomiting.


There are no officially registered data on cases of overdose, but in some cases (if the recommended dose is repeatedly exceeded), the drug can cause an increase in the above-described adverse reactions.


Soy allergy is a contraindication

The only contraindication to the use of Lecithin is the individual sensitivity and intolerance of soy components.


Despite all the beneficial properties of Lecithin, some experts advise against drinking it in the first trimester of pregnancy. Starting from the 14th week of the term, it can be allowed, but only if necessary and under the supervision of a doctor.

special instructions

The drug is used with extreme caution in the treatment of patients with acute pancreatitis or cholelithiasis. Strict adherence to the dosage prescribed by the doctor will also help to avoid complications. Long-term intake of dietary supplements with lecithin, it is necessary to include calcium preparations and ascorbic acid in the diet, which help to remove excess lecithin from the body.

It is important to know that lecithin (made from soy) is known in food production as the E322 emulsifier. Abuse of foods with its content can cause allergic reactions. Not less often, lecithin can be found in some products under the guise of E476 additives (polyglycerin). It is obtained artificially, and with prolonged use, this substance can cause metabolic disorders, an increase in the liver.

Impact on vehicle management

Dietary supplements do not have any negative effect on the central nervous system, therefore, when using them, you can not only get behind the wheel, but also engage in any other activity that requires increased attention.

Pregnancy and HB

You need to consult your doctor before using Lecithin in pregnant womenDuring pregnancy, Lecithin can be consumed in small quantities, starting from the second trimester, with gestosis. Scientists disagree on breastfeeding. Some believe that its use is necessary for the full development of the child, while others are confident that there is no benefit from taking it. The attending pediatrician should determine the appropriateness of using Lecithin during lactation.

For children

Lecithin is of particular importance for children, because its lack can lead to serious, irreversible consequences, both for physical and mental development. The daily dosage of the drug depends on age and is about 1-3 g / day. A direct indication for the appointment of a remedy for children is poor appetite, low immunity, distraction and inattention, emotional disturbances, weakness.

Kidney pathology

It is used in the complex therapy of any lesions of the kidneys and genitourinary system.

Liver damage

It is prescribed for the treatment of all forms of hepatitis, cirrhosis, steatosis and liver failure.

Terms of sale

Dispensed in any pharmacy without a prescription.

Expiry dates

In order not to miss the expiration date, write on the packaging the date when Lecithin was opened

Lecithin unopened can be stored for up to 3 years, but after opening the package, it must be used within 2 months. The storage space should be dry, dark, from t to + 25C.


The cost of dietary supplements depends on the form of release and the country of origin. So, the drug in granules will cost much more, and in the form of a baby gel - cheaper.

Cost in Russia

The drug Our Lecithin can be bought for 500-550 rubles (150 pieces), and a granular supplement - for 1000 rubles (250 g). Doppelgerz asset Lecithin will cost 400-450 rubles for 30 pieces, and the most expensive is Solgar Natural Lecithin - about 1300-1500 rubles.

Price in Ukraine

Here you can buy home-made dietary supplements with lecithin at a price of 35 to 90 hryvnia per package of capsules (30 pcs).


There are many products that contain lecithin.

These include:

  • Lecithin Vitamax;
  • Lecithin Ka;
  • Coral Club;
  • Lecithin NSP;
  • Our Lecithin;
  • Doppelgerts asset Lecithin et al.

According to the principle of action, Lecithin can be replaced with any plant hepatoprotector.


All patients taking drugs with lecithin responded only positively about them. These supplements (both in capsules and in granules) coped well with the problems of the nervous system, liver pathologies. Many patients noted a significant strengthening of immunity, a beneficial effect on blood vessels and cardiac activity. With the help of some dietary supplements, they were able to lose weight, reduce the amount of cholesterol.

Watch the video about 10 reasons to take Lecithin:

Irina: Recently, my child was diagnosed with delayed speech development. The neurologist advised to take Lecithin for children, in the form of a gel. Not only did it taste very good, but the child enjoys using it, and the results of such therapy became noticeable after a couple of months. The vocabulary expanded, the baby became less sick, and there were no adverse reactions at all.

Dear guests of the site, if you have experience in using this tool, then leave your feedback about it to help other visitors make the right choice.


  1. Lecithin is one of the most important elements involved in all body processes.
  2. It has a positive effect on the nervous system, restores the functioning of the liver, heart, kidneys, blood vessels, gastrointestinal tract and brain.
  3. It is used in the complex therapy of a huge number of diseases and is part of some food products.
  4. Do not take it without a doctor's prescription.
  5. Indispensable for children and the elderly.
Also read with this article: Utkina Svetlana Vladimirovna

Hepatologist, Gastroenterologist, Nutritionist

Svetlana Vladimirovna accepts patients with liver and gastrointestinal tract diseases of varying severity. Thanks to her knowledge in dietetics, on the basis of diagnostics, she conducts a full range of therapy for intra-abdominal organs.

Other Authors Comments for the site Cackl e

Добавить комментарий