Lecithin’s effects need more testing

Lecithin is a phospholipid -- a compound made of fats and water-soluble chemicals -- that is produced in the human liver and found in the brain. It’s also found in soybeans, egg yolks and beef. Lecithin helps break down cholesterol in the blood and is added to cosmetics and such processed foods as ice cream and salad dressing to prevent ingredients from separating. It’s a good source of choline, an essential nutrient that plays a role in brain development.

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Uses: Lecithin is believed by some to lower cholesterol levels, improve memory and prevent Alzheimer’s disease.

Dose: 3 to 5 grams of lecithin a day.

Precautions: May cause nausea or diarrhea. Prolonged use of high doses -- 3.5 to 20 grams a day -- can cause fishy-smelling breath or perspiration and can lower blood pressure in some people.

Research: Studies have shown that choline improves memory, intelligence and attention in rats. There is some evidence that high choline intake early in life can improve mental abilities in humans, but little research has been done on lecithin and choline’s effects on adults. No rigorous study has been able to show a benefit from lecithin for Alzheimer’s patients.

Dietary supplement makers are not required by the U.S. government to demonstrate that their products are safe or effective. Ask your health-care provider for advice on selecting a brand.

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-- Elena Conis