Is Soy Lecithin Good or Bad for Me?

Soy lecithin is a commonly used ingredient that many people encounter but rarely understand. Unfortunately, reliable, unbiased scientific information on it can be hard to find. So, what should you know about soy lecithin, and why might you need it?

What is Soy Lecithin?

Lecithin is a food additive that comes from several sources — one of them being soy. It's generally used as an emulsifier, or lubricant, when added to food, but also has uses as an antioxidant and flavor protector.

Like many food additives, soy lecithin isn't without controversy. Many people believe it carries potential health dangers. However, few, if any, of these claims are backed by concrete evidence.

You May Already Be Taking It

Soy lecithin is commonly found in dietary supplements, ice cream, dairy products, infant formulas, bread, margarine, and other convenience foods. In other words, you're likely already consuming soy lecithin without realizing it.

The good news is that it's typically included in such small amounts that it's not something to be overly concerned about.

You May Take It for High Cholesterol

One common reason people add soy lecithin to their diet is to help lower cholesterol.

While research on its effectiveness is limited, one study showed that animals treated with soy lecithin had reduced LDL (bad) cholesterol levels, without affecting HDL (good) cholesterol.

Another study found similar results in humans, with a 42% reduction in total cholesterol and up to a 56% decrease in LDL cholesterol.

Do You Need More Choline?

Choline is an essential nutrient and a key component of the neurotransmitter acetylcholine. It is found in various foods, including soy lecithin in the form of phosphatidylcholine.

A deficiency in choline can lead to organ dysfunction, fatty liver, and muscle damage. The good news is that increasing your choline intake can help reverse these effects.

Even If You're Allergic to Soy

Although soy lecithin powder is derived from soy, most allergens are removed during the manufacturing process.

According to the University of Nebraska, most allergists don't advise against soy lecithin for people with soy allergies, as the risk of a reaction is minimal. However, individuals with severe soy allergies may still react to it, so those who are highly sensitive should avoid it.

Soy lecithin is generally considered a safe food additive. Since it's used in such small amounts in foods, it's unlikely to pose harm. While evidence supporting soy lecithin as a supplement is limited, the strong evidence for choline may encourage some to consider it in supplement form.

Other Concerns

Some people worry about the use of soy lecithin because it is often derived from genetically modified soy. If this is a concern for you, look for organic products, which are required to use organic soy lecithin.

Additionally, while soy lecithin is naturally occurring, it is typically extracted using chemical solvents like hexane. These solvents may be a concern for some individuals.