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How do I Choose the Best Lecithin Capsules?

By V. Saxena
Updated May 17, 2024
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Choosing the right lecithin capsules is vital to ensuring one's diet is supplemented with the correct nutrients. Though soy lecithin poses many benefits for the human body, some forms of lecithin can do more harm than good. Choosing the correct lecithin supplement requires weighing several factors, including whether it's natural or unnatural, fermented or unfermented, and whether it’s the right dose or not.

Quality organic and natural soy lecithin capsules are a nutritional supplement featuring choline, a water-soluble essential nutrient that promotes brain development and prevents heart disease. It may also affect a child’s potential IQ if taken during pregnancy, though this hasn’t been officially confirmed. Other benefits include an improved cholesterol level, protection from oxidation, healthier hair and skin, enhanced muscle endurance, and arthritic relief.

These benefits may be nullified, however, when users consume unnatural lecithin capsules. The problem with unnatural or inorganic lecithin dietary supplements is that scientists have not determined how they affect the human body. Such lecithin capsules are produced using genetically modified (GM) organisms that have the potential of negatively modifying other microorganisms in the stomach. This is why it’s safer to opt for natural lecithin instead.

Another concern is whether the soy in the lecithin capsules is fermented or unfermented. Numerous studies have linked unfermented soy with increased cancer risk, disrupted menstrual cycles, and even reduced testosterone levels. When soy is first fermented, however, the toxins within it are destroyed. What is left is a safer and more digestible form of soy. Lecithin capsules with unfermented soy are cheaper to make, however, which is why they’re more readily available in the marketplace.

The last but most widely unheeded factor is the dosage. A reasonable lecithin dosage hasn’t been identified yet, but trial and error tests have determined that two doses of 3.6 grams of lecithin taken each day is ideal. Keep in mind, though, that different lecithin capsules have different compositions, meaning they may have different instructions. In general, however, it’s best to opt for lecithin pills that offer no more than 1200mg per dose.

By taking a higher dose of lecithin, a user takes the risk of suffering from a lecithin overdose. Though this condition is not fatal, it can lead to a bevy of uncomfortable symptoms, including abdominal pain, diarrhea, and nausea. Since lecithin side effects have not been properly studied, there may be additional risks as well, but these risks are unknown.

WiseGeek is dedicated to providing accurate and trustworthy information. We carefully select reputable sources and employ a rigorous fact-checking process to maintain the highest standards. To learn more about our commitment to accuracy, read our editorial process.
Discussion Comments
By fify — On Jul 11, 2013

I heard that lecithin granules contain the most choline. Can I put the granules in capsules myself for a supplement? I don't want to pay for something that's not going to benefit me.

By ZipLine — On Jul 10, 2013

@ankara-- You're right that a lot of the soy is now genetically modified. But there are certainly organic soy products that haven't been genetically modified. The best way to make sure that you have a natural lecithin supplement is to purchase from organic and health food stores. It should also say organic or natural on the label.

I bought my lecithin capsules from the organic store and it actually says that it doesn't contain genetically modified soybeans on the label. It cost more than other lecithin supplements, but it's worth it.

I'm guessing that the one you have is not natural, but you can always call or email the manufacturer to check.

By bluedolphin — On Jul 10, 2013

How do I know if my lecithin capsules have genetically modified soy or not? It doesn't say anything on the label.

And aren't most of the soy in the world now genetically modified anyway? I'm not sure if there is such a thing as organic soybean lecithin.

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