cholinergicEVIDENCEBUSOTC

Phosphatidylcholine (Lecithin)

aka Lecithin · PC · Sunflower lecithin

Major phospholipid in cell membranes and a choline source. Less potent than Alpha-GPC or CDP-choline but cheaper and more widely available.

Dose range500–3000mg

Half-life—h

Onset—min

Safety5/5medium evidence base

Mechanism of action

Provides choline for acetylcholine synthesis through enzymatic cleavage, similar mechanism to Alpha-GPC but with lower bioavailability. Structural component of cell membranes including neuronal membranes. Soy and sunflower lecithin are the common commercial sources; sunflower is preferred for users avoiding soy.

History

Lecithin was first isolated from egg yolk in 1846 by Nicolas Theodore Gobley. It's been widely used as both a food emulsifier and a supplement for over a century. The choline content per gram is modest (~13% in pure phosphatidylcholine, lower in commercial lecithin), making it a less concentrated choline source than Alpha-GPC. Wood 1990 demonstrated cognitive benefits in tardive dyskinesia. The supplement form is widely available at modest cost.

Benefits

General choline supply
EVIDENCEB
Provides substrate for ACh synthesis at modest efficiency.
Liver support
EVIDENCEB
Multiple trials in non-alcoholic fatty liver.
Cognitive function in tardive dyskinesia
EVIDENCEC
Wood 1990.

Side effects

GI upsetuncommonmild
Fishy body odor (high dose)uncommonmild

Cited research

Phosphatidylcholine in non-alcoholic fatty liver (Lieber)1994
PMID 8071874 ↗
Lecithin choline content and bioavailability review1992
PMID 1437037 ↗
Phosphatidylcholine for tardive dyskinesia (Wood)1990
PMID 2208094 ↗

Where to buy

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Vendor	Product	Size	Price	Per unit
Nootropics DepotFeatured 4.8	Phosphatidylcholine (Lecithin) — Nootropics Depot	—	See vendor	—	Shop Ad
Double Wood Supplements 4.4	Phosphatidylcholine (Lecithin) — Double Wood	—	See vendor	—	Shop Ad
Pure Nootropics 4.5	Phosphatidylcholine (Lecithin) — Pure Nootropics	—	See vendor	—	Shop Ad
Amazon Marketplace 3.5	Phosphatidylcholine (Lecithin) — Amazon	—	See vendor	—	Shop Ad

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