Lecithin, as well as choline, tend to be vital for health. You can find them in foods, and they may be taken as supplements. Lecithin and choline aid in forming cell membranes. They transport fats along with nutrients into and also out of cells.
Key Takeaways
- Lecithin is a phospholipid found in cell membranes and a choline source.
- Choline is an essential nutrient necessary for neurotransmitter synthesis and cell membrane maintenance.
- Lecithin can be converted into choline in the body, but choline cannot be converted into lecithin.
Lecithin vs Choline
Lecithin is a lipid found in several foods, such as egg yolks. It is necessary for forming cell membranes and is involved in transporting fats throughout the body. Choline is a water-soluble nutrient similar to a vitamin. It can be found in various foods, such as liver and peanuts.
Lecithin is a fatty substance made in the body. It is widely found in many animals as well as plant-based foods, like eggs, liver, peanuts, soybeans, along with wheat germ. It is employed as an additive in some processed foods such as ice cream, margarine, plus salad dressings. This is because it aids in blending or emulsifying fats with water.
When it comes to choline, lecithin is thought to be a good source of choline. When in the body, a main component of lecithin-phosphatidylcholine will break down into choline. Although dietary lecithin is said to be the primary source of choline, the nutrient is even available via food. You can find it in the liver, egg yolks, peanuts, cabbage, etc.
Comparison Table
| Parameters of Comparison | Lecithin | Choline |
|---|---|---|
| Meaning | Lecithin tends to be a group of fatty substances that are needed for proper biological functions in both animals and plants | Choline tends to be a vital nutrient that handles different bodily functions as well as overall health |
| Where it comes from | Lecithin is found within body tissues and is naturally occurring in some types of foods like eggs | Choline is made by the body moreover it is naturally occurring within certain foods like proteins |
| Foods where it is present | Eggs, sunflower seeds, sea food, animal fat, red meat, green vegetables, as well as legumes | Proteins like soybeans, and fish, vegetables like potatoes, whole grains like rice, and nuts |
| Component | Lecithin has choline | Choline is said to be a component of phosphatidyl-choline or PC; PC is a component of lecithin |
| Supplements | Most lecithin supplements get made from soybeans | Some multivitamins plus supplements also have choline that is in the form of lecithin |
What is Lecithin?
Lecithin is a mixture of fats. These are needed by cells in the human body. You can find lecithin in many foods, like soybeans and egg yolks. Within the diet, lecithin tends to be the main source of choline. This is a nutrient that is similar to the B vitamins.
When it comes to lecithin, this is converted into acetylcholine, i.e., a substance that can transmit nerve impulses.
One of the lecithin’s main components, phosphatidylcholine or PC, claims to have health benefits. Many lecithin supplements get made using soybeans moreover, there have been no well-documented interactions present with certain drugs and conditions.
Therefore they are said to be safe. Looking at it generally, the dosage must not exceed 5,000 mg per day. You can find them in different forms like tablets, capsules, soft gels, powder, liquid, as well as paste.
Lecithin supplements may be used to treat digestive problems and high cholesterol. They may help with improving sleep patterns, reducing stress, reducing inflammation, as well as enhancing athletic performance.
The possible side effects of the supplements may be diarrhea, nausea, increased salivation, abdominal bloating, abdominal pain, along with decreased appetite. There is limited research on lecithin safety therefore, children must not yet consume lecithin supplements.
What is Choline?
Choline is a nutrient that is similar to B vitamins. It may be made within the liver. You may even find it in foods like meats, fish, nuts, beans, vegetables, along with eggs. It is employed in many chemical reactions within the body.
Choline is necessary for the nervous system and also for the development of one’s normal brain functioning.
Many people are still not meeting the recommended intake of choline. There are some multivitamins along with supplements that also have choline. This is in the form of lecithin.
Choline is likely safe for most individuals when it is taken in doses that are less than 3.5 grams daily. When one takes high doses of choline, this is possibly unsafe. If doses are taken over 3.5 grams daily, this may lead to side effects like sweating, a fishy body odor, vomiting, as well as diarrhea.
It is recommended that adult females take 425 mg daily. Adult males should take 550 mg daily so that they can maintain adequate nutrition. If one is pregnant, 450 mg may be consumed daily. When one is breastfeeding, 550 mg may be consumed daily.
The recommended amounts for kids depend on age. Talking to a healthcare provider to figure out what doses may be better for a certain condition is important.
Main Differences Between Lecithin and Choline
- Lecithin is a group of fatty substances required for proper biological function in animals as well as plants. On the other hand, choline is an essential nutrient that handles various bodily functions and overall health.
- Lecithin tends to be found within body tissues and naturally occurs in many foods. In comparison, choline is made by the body and naturally occurs in certain foods like proteins, vegetables, whole grains, and nuts.
- Lecithin contains choline, and specifically, choline is a component of phosphatidylcholine, moreover, PC is a component of lecithin.
- Lecithin can be found in foods such as eggs, sunflower seeds, seafood, animal fats, red meat, legumes, plus green vegetables, while choline can be found in foods like beef, broccoli, rice, nuts, etc.
- Most lecithin supplements can be made from soybeans, while some multivitamins and supplements contain choline which is in the form of lecithin.
Last Updated : 29 July, 2023
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Piyush Yadav has spent the past 25 years working as a physicist in the local community. He is a physicist passionate about making science more accessible to our readers. He holds a BSc in Natural Sciences and Post Graduate Diploma in Environmental Science. You can read more about him on his bio page.
