Lipids
Lipid supplements in one place: lecithin softgels, granules and powders, concentrated phospholipids and choline. We explain what the phosphatide figure on a label really tells you and which form fits your routine.Read more →
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Lecithin, phospholipids and choline explained
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.
Frequently asked questions
Lipid supplements are products built on fats rather than vitamins or minerals. In this collection that mainly means phospholipids: lecithin from soya or sunflower, concentrated phosphatidylcholine, phosphatidylserine and liposomal liquids that use phospholipids as a carrier. They are taken as everyday structural nutrition, not for a quick effect. Fish oil and other omega fats are also lipids, but they sit in a separate category because their use and dosing are different.
Lecithin is a natural mixture of phospholipids, first identified in egg yolk. Today almost all supplement lecithin is plant based and pressed out during the processing of soya bean oil or sunflower oil. A typical extract contains phosphatidylcholine, phosphatidylethanolamine, phosphatidylinositol and phosphatidic acid, plus phosphorus. Phosphorus contributes to normal energy-yielding metabolism and to the normal function of cell membranes. Because the mix varies by source and by processing, two lecithin products with the same milligram figure are not automatically comparable.
Choose by how you will actually use it, since the phospholipids are the same. Granules and powder win on cost per gram, softgels win on convenience, and standardised capsules win on precision.
| Form | Practical points | Suits |
|---|---|---|
| Softgels | Fixed dose, tasteless | Daily routine |
| Granules | Spoon into food, oily | Higher intakes |
| De-oiled powder | Dissolves easily, less fat | Smoothies |
| Standardised capsules | Declared phospholipid amount | Precise intake |
The European food safety authority (EFSA) could not set a firm requirement for choline, so it published adequate intakes instead: reference values based on observed intakes in healthy populations. They cover food and supplements together.
| Group | Adequate intake |
|---|---|
| Infants 7 to 11 months | 160 mg |
| Children 1 to 14 years | 140 to 340 mg |
| Aged 15 to 17 years | 400 mg |
| Adults | 400 mg |
| Pregnancy | 480 mg |
| Breastfeeding | 520 mg |
Both deliver phospholipids, so the decision is usually about the source, not the effect. Soya is the older and cheaper option and is widely available in 1200 mg softgels. It must be declared as an allergen on the label, so it is out if you avoid soya. Sunflower is soy-free, naturally non-GMO and the common choice for powders and for standardised phosphatidylserine. We stock both rather than pushing one, because the right answer depends on your own labelling needs.
Take it with a meal. These are fats, and food helps both absorption and comfort in the stomach. Granules and powder go into yoghurt, porridge or a shake during the meal; softgels can go with any meal that contains some fat. Do not expect a sensation. Choline supports normal lipid metabolism and normal liver function, and that kind of support builds quietly, so plan on two to three weeks of consistent daily use before you judge whether the product has a place in your routine.
Lecithin does contain phosphatidylinositol, which is where the inositol claim on many packs comes from. The amount, though, is modest and rarely declared. A soya extract may hold roughly 14 per cent phosphatidylinositol, and only part of that weight is inositol itself, so a couple of softgels deliver far less than a dedicated dose. If inositol is your actual goal, our inositol supplements state a measured amount per serving.
Choline needs are higher in pregnancy and while breastfeeding, at 480 mg and 520 mg per day against 400 mg for other adults. The richest food sources are eggs, liver and dairy, which is why intake is often lower on a plant-based diet. Plant lecithin from soya or sunflower is suitable for vegans and gives phospholipids without animal ingredients. If you are pregnant, breastfeeding or taking prescribed medicines, check any new supplement with your doctor or midwife first.
