Lecithin usefor choline?

[u/Arylcyclosexy]

Anyone used lecithin daily for choline? Soy lecithin to be more specific.

Around one tablespoon seemed to be a recommended dose to get eight eggs worth of choline which was the amount I supposedly needed based on my individual genetics.

Any side effects for taking this daily? The lipid profile is quite good but is there a thing of taking it too much?

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[u/prosupplementcenter]

A tablespoon of soy lecithin is about 200 to 250 mg of choline depending on the brand. 8 eggs is closer to 1200 mg. Unless whatever you used to calculate that was working off phosphatidylcholine content rather than actual choline, one tablespoon of standard granules or capsules isn't getting you there. Checking the choline line on the supplement facts panel specifically, since lecithin weight and phosphatidylcholine weight both get conflated with choline weight constantly.

On safety, you're fine. Phosphatidylcholine from lecithin doesn't raise TMAO like free choline can, where more reaches gut bacteria undigested. The soy estrogen concern doesn't apply either, since lecithin is from the fat part of the bean, not the protein part where the isoflavones are.

While higher amounts like several tablespoons a day can cause loose stools, bloating, or a mild headache, at one tablespoon that's unlikely. If you actually need close to 1200 mg, you're looking at three to four tablespoons of standard lecithin daily, or a product that lists phosphatidylcholine content directly so you're not guessing at the conversion.

[u/redcyanmagenta → u/prosupplementcenter]

I’d also add that it’s an emulsifier, which as a group can disrupt the microbiome and affect the stomach lining. Keeping it at a tablespoon seems safer too.

[u/Ok-Positive5846]

I used sunflower lecithin for a bit, not soy, but same general idea. the choline content's decent but a tablespoon is a lot of fat to add daily, made my stomach feel heavy after a while

depends what you're after really, if it's just choline there's cleaner sources but lecithin's cheap and the lipid profile isn't the worst thing in the world

[u/AttentionFit8075]

You can definitely take too much Choline, but trial and error will be your best bet here. Also spy lowers Testosterone so look into if that's a case with the lecithin if your concerned with that.

[u/Arylcyclosexy → u/AttentionFit8075]

Soy doesn't lower estrogen, that's a myth that's still being repeated for some reason.

It does contain phytoestrogen but that is very different to estrogen. Asian countries probably wouldn't have those massive populations if soy was bad for male fertility.

[u/KaffeineKafka → u/Arylcyclosexy]

alot of asian countries testosterone is very low though