Lecithin
Lecithin from soya and sunflower, as softgel capsules, powder and granules. We explain how the sources differ, why the phosphatide content on the label matters and how to take powder and granules without the grit.Read more →
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Soya or sunflower lecithin: what the label actually tells you
Lecithin is not one substance. It is a mixture of fat-like compounds called phospholipids, taken from soya beans, sunflower seeds or egg yolk. The best known of them is phosphatidylcholine, a phospholipid that carries choline. Phospholipids sit in the membrane of every cell in your body. That is why lecithin turns up both as a food emulsifier, the ingredient that keeps oil and water mixed, and as part of our range of lipid supplements.
The milligrams on the front of the pack tell you less than you might think. A 1200 mg softgel contains 1200 mg of lecithin, not 1200 mg of phospholipids. Better labels also state the phosphatide content, which for a soya softgel is often around 60 percent. De-oiled powders and granules are more concentrated than liquid lecithin, so a spoonful usually delivers more phosphatidylcholine than a single capsule. If choline is your reason for buying, that number matters more than the brand name.
Soya and sunflower are not interchangeable for everyone
Soya lecithin is the long-standing option. It is a by-product of soya oil production, which makes it inexpensive and easy to find in the UK. Sunflower lecithin is usually pressed mechanically instead of being extracted with solvents, and it is non-GMO by default, because no genetically modified sunflower crop is grown commercially. Soya also has to be declared as an allergen on UK labels, while sunflower does not. Most soya protein is removed during processing, but if you avoid soya strictly, sunflower is the simpler answer. It costs a little more.
How we choose which lecithin we stock
We look at three things: the source, the phospholipid content and the form. We give preference to products that state the phosphatide or phosphatidylcholine percentage, because without that figure you cannot compare two packs honestly. We carry both soya and sunflower, since the choice is personal rather than a question of quality, and we keep non-GMO soya only. We buy directly from the brands, so stock is authentic, and our compliance team checks every label before it goes live. You can read how we select brands and products.
Who lecithin suits, and what to expect
Lecithin is a quiet, everyday supplement rather than something you feel working. People use it to add choline to the diet, to improve the texture of shakes, or because they eat little egg or liver. Here is the honest part: lecithin itself has no approved European health claim. Choline does. Choline contributes to the maintenance of normal liver function, and that claim may only be used when a product supplies enough choline per daily dose. Many standard softgels do not. If choline is the whole point for you, check the amount first, or look at concentrated choline products instead.
Three practical points come up again and again, whether you buy capsules or supplements in powder form:
- Granules need a few minutes to soften in liquid. Stirred in at the last second, they stay gritty and sink.
- Powders and granules draw moisture, so keep the pack closed and store it cool and dry.
- A plant source does not make a capsule vegan. Many soya lecithin softgels still use a gelatine shell.
Frequently asked questions
Lecithin is a group of fat-like substances called phospholipids, not a single compound. It is taken from soya beans, sunflower seeds or egg yolk. Phospholipids are part of the membrane around every cell, and the same property that makes them useful in the body makes lecithin a good emulsifier: it keeps fat and water mixed. That is why the same ingredient appears in chocolate and in supplement jars.
