Phosphatidylcholine has numerous functions in the body - it improves the functioning of the intestines and liver, has a positive effect on mental he alth and intellectual performance. Injected phosphatidylcholine contributes to the breakdown of adipose tissue. When delving into the mechanisms in which it is involved in the body, one can get the impression that it is a wonderful supplement for everything. Check what phosphatidylcholine is, what are its sources in food, can it be provided with a sufficient amount with the diet, is additional supplementation necessary?

Phosphatidylcholineis a common molecule of phospholipids, a component that naturally builds the walls of cell membranes. Just like cement between the bricks that make up a house. Therefore, it can be found almost throughout the body, incl. in adipose tissue or in blood proteins.

Phosphatidylcholineis also known as lecithin. Although, to be precise - lecithin is a mixture of various lipids (fats), the main of which is phosphatidylcholine.

Phosphatidylcholine and its role in the body

Phosphatidylcholine is the primary source of choline, commonly known as vitamin B4. Choline is involved in the production of one of the basic neurotransmitters, acetylcholine. Thus, an indirect contribution of phosphatidylcholine to brain function is essential. In addition, phosphatidylcholine supports:

  • breathing - it is necessary for the proper functioning of the lungs as a surfactant - in other words, a surfactant. It coats the surface of the lungs with a delicate layer of proteins and fats, allowing oxygen molecules to penetrate. This makes it possible to breathe
  • digestion - is the main component of the intestinal mucosa layer. Thus, it protects the intestines against various pathogens getting into the digestive system from outside
  • thinking - improves intellectual performance by increasing the level of communication between nerve cells. This is due to the increase in the amount of choline and acetylcholine, which is one of the main neurotransmitters
  • detoxification - affects the smooth functioning of the liver. It protects her from the dangerous effects of fatty liver. It also affects the regeneration of hepatocytes
  • slimming - affects the liposuction of adipose tissue.This means that it contributes to the breakdown of fat in the body's cells

Phosphatidylcholine affects brain function

Phosphadylcholine may affect brain function because it is the basic building block of nerve cell membranes and myelin sheaths. Over the years, many studies have been carried out on this relationship. Unfortunately, the vast majority was carried out on an animal model and does not give reliable results.

As already mentioned, phosphadylcholine is a precursor of one of the most important neurotransmitters - acetylcholine, which is responsible for memory. Acetylcholine transmits signals between nerve cells, just as the signal is sent from one phone to another.

Translating this process graphically - if there is not enough acetylcholine in the body, the out-of-range sign may appear on the smartphone's display. And that could mean problems with concentration, memory, or learning. Such a badge is very often lit on the display in people suffering from schizophrenia, bipolar disorder, Huntington's chorea, Tourette's syndrome or Alzheimer's disease. In these diseases, communication between neurons is damaged.

In addition, phosphatidylcholine supplementation during pregnancy allows you to achieve the correct size of the fetal brain tissue and reduces the risk of mental illness in adulthood.

By increasing the amount of available phosphatidylcholine in the blood, you can reduce acetylcholine deficiencies. The elderly should be of particular interest to this, as the amount of acetylcholine in the brain systematically decreases with age. Therefore, the use of phosphatidylcholine can improve memory through processes related to the formation of the memory trace.

Phosphatidylcholine supports the work of the liver

Phosphadylcholine, as one of the main components of the body's cell membranes, is also involved in the integrity of the liver cell membranes. It is thanks to her that the liver acts as an efficient blood filter, letting valuable molecules through, and stopping and disarming those dangerous. This mechanism may not work well with phosphatidylcholine deficiency. The liver can leak heavy metals that are toxic to the body.

Additionally, phosphatidylcholine supports the natural regeneration of hepatocytes, i.e. liver cells. It is especially important for liver detoxification in people who take medications, abuse alcohol or other toxic substances.

The effectiveness of phosphatidylcholine on liver cells has been very well studied. Currently, there are over 200 studies confirming its effectiveness.In one of them, supplementation with milk thistle and phosphatidylcholine contributed to a significant improvement in liver function, insulin sensitivity and hepatocyte regeneration in 179 patients with non-alcoholic fatty liver disease.

Phosphatidylcholine reduces body fat

Phosphatidylcholine contributes to the reduction of adipose tissue by increasing the activity of the PPAR gamma receptor, which plays a key role in the metabolism of glucose and fats. It breaks down triglycerides into glycerol molecules and free fatty acids. Triglycerides are complex molecules and due to their size it is difficult for them to get out of fat cells (also known as adipocytes) on their own.

Not only cosmetics benefit from phosphatidylcholine. Injections are also used to remove tumors such as lipomas.

On the other hand, the administration of phosphatidylcholine in the form of shallow subcutaneous injections helps to activate the receptors, thanks to which lipid molecules are broken down into smaller elements. These, in turn, leave the adipocytes without any major problems. Such injections are successfully used in cosmetology to shape the figure or remove cellulite.

It should be remembered, however, that just taking extra phosphatidylcholine is not a miracle pill. To get rid of excess body fat, a proper diet with a caloric deficit is essential.

Important

Injecting phosphatidylcholine into adipose tissue carries a lot of risk. They intensify inflammation and can cause tissue necrosis. Regular treatments are especially dangerous.

Phosphatidylcholine - the effects of a deficiency in the body

Phosphatidylcholine levels decline with age. In the brain alone, a 10% decrease in this substance was observed. between the ages of 40 and 100.

  • Low levels of phosphatidylcholine in the brain are associated with an increased incidence of Alzheimer's disease. On the other hand, the increased content of DHA (an omega-3 fatty acid to which phosphatidylcholine attaches) is associated with a reduced risk of developing dementia
  • low levels in some areas of the brain are more common in people with bipolar disorder and schizophrenia
  • low levels of phosphatidylcholine in the liver are associated with a higher incidence of nonalcoholic fatty liver disease
  • low levels of phosphatidylcholine contribute to the development of ulcerative colitis disease

Phosphatidylcholine - the effects of excess in the body

Excess phosphatidylcholine is also dangerous forhe alth. It can increase your risk of heart disease, especially as a result of eating foods that contain it. Responsible for the increased risk of developing atherosclerosis, heart attack, coronary artery disease, stroke and other cardiological diseases.

Phosphatidylcholine - dosage

The demand for lecithin has not been officially determined. It is known, however, that the minimum proposed dose of phosphatidylcholine is 2.5 g per day.

Phosphatidylcholine - food sources

What Are The Best Sources Of Phosphatidylcholine?

Productphosphatidylcholine (mg / 100g)
Egg yolks6,771
Pork liver1,668
Poultry liver1,120
Soybeans917
Squid777
Chicken breast391
Beef408
Peanuts270
Cod331
Spinach37
Potatoes38
Carrot23
Apples21
Cow's milk12
Worth knowing

Phosphatidylcholine - supplementation

Phosphatidylcholine has been a substance that has been studied for years, but there is still relatively little evidence that clearly defines the safety of additional supplementation. Nevertheless, its supplementation in some cases may bring positive results. Its role in the functioning of the brain and liver is particularly interesting.

About the authorMikołaj Choroszyński, nutritionist and gastrocoach Master of Human Nutrition and Dietetics, Psycho-dietician, Youtuber. Author of the first book on the Polish market about a diet counteracting neurodegenerative diseases "MIND Diet. A Way for a Long Life". He fulfills himself professionally, running his Bdieta diet clinic, because nutrition has always been his passion. She helps her patients by telling them what to eat to stay he althy and look good.

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Slimming