Lipids

What sits behind the word lipid

Lipids are fats. Most products here are phospholipids: fat molecules with one water-loving end, which is why they form the outer skin of every cell. Lecithin is the best known one. It is not a single substance but a natural mix of phosphatidylcholine, phosphatidylethanolamine and phosphatidylinositol, taken from soya beans or sunflower seeds. Part of that phosphatidylcholine supplies choline, and choline contributes to normal lipid metabolism and to the maintenance of normal liver function.

The number on the front of the pack is rarely the number that matters. A 1200 mg lecithin softgel holds 1200 mg of extract, not 1200 mg of phospholipids. Clear labels state the phosphatide content separately, often around 730 mg per 1200 mg softgel for soya lecithin, while de-oiled granules usually declare a phospholipid complex of roughly 70 per cent. Our lecithin range shows that figure wherever the brand declares it, because without it you cannot compare two products at all.

Forms and what separates them

Phospholipids are structural fats, so they behave differently from the omega fats in our range of fatty acids. Within this collection the choice is mostly practical:

• Softgels: fixed dose, no taste, the easiest daily habit.
• Granules and powder: the lowest price per gram of phospholipid. You stir them into yoghurt, porridge or a smoothie, and they keep best in a cool cupboard or the fridge.
• Concentrated phosphatidylcholine or phosphatidylserine: a standardised amount per capsule instead of a whole-extract dose. You pay more per day and you know exactly what you get.
• Liposomal liquids: the nutrient is wrapped in a tiny fat layer so more of it survives the stomach.

How we choose the lipids we stock

We judge these products on three things: the form, the declared amount, and whether the combination makes sense. So we want the phospholipid or phosphatide content on the label, not only the total weight of the extract. We keep sunflower next to soya, because soya must be declared as an allergen and plenty of people prefer to avoid it. We skip flavoured lecithin blends that add sweeteners and little else. We buy straight from the brands, our compliance team checks every product before it goes live, and independent labs spot-check batches. You can read how we select brands and products.

Who these products suit

Lecithin and phospholipids are quiet supplements. You do not feel them the way you feel caffeine, and nothing here changes in a few days. People choose them as steady daily nutrition, often alongside a diet low in eggs and liver, the two richest everyday choline sources. If your interest is the nutrient rather than the whole extract, our products with choline give a measured dose per capsule and are usually cheaper per milligram of choline.

Two honest points. Lecithin from soya is not suitable if you avoid soya, and sunflower is the straightforward alternative. And granules bring fat and calories with them, roughly 8 g of fat in a tablespoon, which is worth knowing if you are counting either. Both are reasons to match the form to your situation, not reasons to skip the category.