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The Best Lecithin: Shopping Guide and Recommendations (09/21)

Last updated: August 10, 2021

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Welcome to our big lecithin test 2021. Here we present all the lecithin preparations that we have tested in detail. We have compiled detailed background information and added a summary of customer reviews on the internet. We would like to make your purchase decision easier and help you find the best lecithin preparation for you.

You will also find answers to frequently asked questions in our guide. If available, we also offer interesting test videos. Furthermore, you will also find some important information on this page that you should definitely pay attention to if you want to buy a lecithin preparation.




The most important facts

  • The additional intake of lecithin preparations enables you to take the amount of lecithin you need so that your body can perform optimally.
  • A basic distinction is made between lecithin in powder form and lecithin in capsule form, with both variants available in different quantities and price ranges.
  • The cheaper variant of lecithin in powder form is particularly suitable for people who avoid animal products, as they are more deficient in lecithin and therefore need to take it in larger quantities.

The Best Lecithin: Our Picks

Guide: Questions you should ask yourself before buying a lecithin preparation

What is lecithin and what effects does it have on the body?

Lecithins belong to the group of phospholipids, which are chemical compounds found in our cells that enable vital functions in the body. Lecithin acts as an emulsifier that allows fats and water to combine, and therefore forms an important component in food.

One of the richest natural sources of lecithin is red meat. (Image source: unsplash.com / Jez Timms)

Lecithin is an essential part of our brain cells, which in the course of the process is converted into one of the most elementary neurotransmitters, which in turn generates the improvement of brain activity.

This vital substance promotes the ability to react, as it transmits the nerve impulses and thus has a positive influence on the nervous system.

In addition, lecithin improves fat metabolism and lowers cholesterol levels by binding and distributing fats in a targeted manner, preventing alarming changes in the body's cells that could otherwise lead to cardiovascular disease and other complications.

Our body cannot produce the amount of lecithin we need. Therefore, it is advisable to take additional lecithin supplements.

How can you take lecithin?

Lecithin is produced by the body itself, but not to the extent that it is needed. The additional amount of this vital substance that is needed can therefore be taken with natural foods or dietary supplements.

Lecithin preparations come in various forms. One widely used product is soy lecithin granules. (Image source: unsplash.com / Bazzocco M.)

The plant foods with the greatest amount of lecithin are seeds and legumes, such as soybeans, sunflower seeds, corn, flax and hemp seeds, as well as in vegetable oils and nuts. These products offer an alternative for vegetarians and vegans.

An even greater source of lecithin is found in animal products, such as eggs and buttermilk, and in red meat, fish and cheese. Heart, brain, liver and other offal are also rich in the vital substance. In addition, chocolates with a high lecithin content are increasingly being produced.

You can take lecithin in the form of food supplements as powder or capsules. It is also an important ingredient in protein shakes and other preparations that boost fat metabolism.

How much do lecithin preparations cost?

The price range for different lecithin preparations is wide, as various features such as synthetic production and quality are included in the cost. Depending on the quality, production and quantity, the cost point varies and can range from €3.50 to €60.

The production and manufacture of the preparation varies from low quality, which involves genetic engineering, to high quality, which is often used in the production of liquid preparations. The distinction between herbal and animal preparations also plays a role.

Different consistencies of the lecithin preparation also have an influence on the cost of the product. The price range of capsules varies from 3.50€-50€, depending on whether they are liquid capsules or granules.

Type Price range
Lecithin capsules approx. 3.50-50€
Lecithin powder approx. 10€-60€

Lecithin in the form of powder is cheaper in terms of quantity, but pure lecithin is hardly ever available in this form; it is only a component of the product. The price range goes from 10€ up to 60€.

Since capsules usually have a higher concentration of lecithin, they are relatively more expensive than lecithin preparations in powder form.

Branded products have an influence in the sale of lecithin preparations, as does the place of purchase. Lecithins purchased from a pharmacy tend to be more expensive than from online shops.

What are the alternatives to lecithin preparations?

Alternatives to lecithin supplements are to increase your intake of foods that contain high levels of lecithin in their natural state. Since lecithin is an important component of our cells, it is therefore not recommended to substitute the intake with alternatives, but to look for alternatives within the range of the vital substance - vegetable or animal.

When baking a cake, it is therefore recommended to resort to egg substitutes or the additional use of eggs. If, on the other hand, you want to avoid animal products, you should increase your lecithin intake on a vegetable basis in the form of soy or pulses.

Who should supplement with lecithin?

Supplemental lecithin intake is suitable for everyone, as the human body cannot produce enough of it itself. However, when administering the supplement to children, the exact dosage should not be exceeded under any circumstances, as otherwise it can lead to a general habituation of the supplemental lecithin.

This can lead to a natural breakdown of lecithin production in the body. When breastfeeding, lecithin can be taken in increased amounts, as it prevents milk stasis.

Decision: What types of lecithin are there and which is right for you?

When deciding to buy lecithin preparations, there are two alternatives to choose between.

  • Lecithin capsules
  • Lecithin powder

With lecithin capsules you have the choice between different consistencies: Granules or liquid.

What distinguishes lecithin capsules and what are their advantages and disadvantages?

Lecithin capsules come in all kinds of different dosages; from 200 mg up to 4800 mg. The biggest advantage of lecithin capsules is the given dosage and the exact indication, which makes it easier for the consumer to take the product.

Capsules also allow the intake of liquid preparations, which, due to effective filtering processes, have fewer waxes. Liquids can also be absorbed and utilised more quickly by the body. Lecithin capsules often have a high concentration, which in turn, if you are only slightly deficient, can lead to inefficient dosing.

This should be considered especially for children, as even a small amount can lead to an overdose of the preparation.

Advantages
  • Higher intensity due to liquid
  • Easy transport
Disadvantages
  • High concentration leads to possible overdose
  • Ambiguity due to supply mass

What distinguishes lecithin powder and what are its advantages and disadvantages?

Lecithin preparations in powder form also come in a wide range of different dosages and concentrations, with variable quantities from 400 g to 6 kg. With these specifications, however, it should be noted that the ingredients mostly do not contain pure lecithin, but only make up a certain proportion of the total volume of the product.

On the one hand, the percentage share makes overdosing of the product much less likely, but at the same time it makes it more difficult to take lecithin exactly and always consistently, which is the case with capsules.

The purchase of lecithin powder is comparatively cheaper than that of capsules, even if this has no direct effect on the quality.

Advantages
  • Easier to take the required amount
  • Cheaper than alternatives
Disadvantages
  • Low concentration
  • More difficult to transport

Buying criteria: Use these factors to compare and evaluate lecithin

In the following we will show which aspects you can use to decide between the many possible lecithin preparations. The criteria that can be used to compare products for the vital substance lecithin include:

  • Animal lecithin
  • Vegetable lecithin
  • various target groups
  • Quality of the lecithin preparation
  • Packaging and shipping of lecithin preparations
  • Quantity

In the following paragraphs we explain what is important in the individual criteria.

Animal lecithin

As mentioned at the beginning, lecithin can be obtained from various sources. The richest source is animal products, so the consumption of meat is important for the generation of this vital substance. People who eat meat have been shown to suffer less often from complaints that can be caused by lecithin deficiencies.

Therefore, it is especially important for vegetarians and vegans to consume additional lecithin to give the body the benefits that this emulsifier generates. For vegetarians, the lecithin preparation obtained from egg is therefore the most suitable. It has the highest percentage and can be obtained naturally without the need for additional chemical processes.

Vegetable lecithin

Vegetable lecithin offers an alternative to animal-produced preparations and is therefore also suitable for vegans and can also be obtained from many different vegetable sources.

Especially in the area of baking and cooking, it is often difficult for people who do not use animal products to find a suitable substitute that acts as an emulsifier. Since egg is not an alternative, lecithin is increasingly being used as a flour treatment agent.

This improves the kneadability and mouldability of the dough and prevents the pastry from drying out quickly. Different sources of lecithin emulsifier are sunflowers, rapeseed, corn, nuts and especially soybeans. In addition, high amounts of lecithin are found in vegetable oils.

Diverse target groups

Lecithin is increasingly taken by people who eat little or no animal products because, as mentioned above, the body still needs this vital substance for vital functions.

The amount of positive functions, especially in the area of metabolism, leads to an increased presence of the word in diet advisors and weight loss guides. Therefore, this target group has already become one of the most important. (Source: 123rf.com / Bielik V. )

Another target group are children, or rather the parents of children, as they often administer lecithin preparations to generate the above-mentioned necessary functions of the body. However, one should be aware that children often do not need these preparations yet and a balanced diet is perfectly sufficient.

Quality of the lecithin preparation

The quantity of the various lecithin extraction options has already been listed in detail. However, the quality of the products can vary depending on their origin. This is then reflected in the different amounts and types of fatty acids that can be found in the emulsifier.

The greater the proportion of 'good fats' or also unsaturated fatty acids, the better the quality of the lecithin preparation. The more lecithin with a high proportion of polyunsaturated fatty acids is ingested. The quality of the lecithin depends on the mixing ratio with other ingredients. This is especially true for lecithin products sold in powder form.

Packaging and shipping of lecithin preparations

Packaging plays an essential role for the different types of lecithin preparations, which can influence the customer's decision-making and purchasing behaviour.

Lecithin products in capsule form allow them to be shipped in small and compressed quantities, enabling the buyer to take them with him/her wherever he/she goes, even in very small quantities.

Moreover, it is not possible to purchase and order quantities without incurring high shipping costs. However, if one chooses lecithin in powder form, whether for dosage or cost reasons, it limits the ability to take the product with them as the packaging is designed for large quantities.

Facts worth knowing about lecithin

What is the maximum amount of lecithin that should be taken?

An average adult should consume about three to four grams of lecithin to meet the daily requirement of 425-550 mg of choline, which is necessary to optimally prevent diseases and ailments.

The following table provides insight into foods with a particularly high choline content:

Product Choline content per 100 g
Chicken eggs 251 mg
Egg yolk 680 mg
Beef liver 418 mg
Wheat germ 152 mg
Soybeans 116 mg
Pork 103 mg
Broccoli, cooked 40 mg
Since it is hardly possible to consume the appropriate amount of lecithin every day, a food supplement is a suitable alternative.

If one pays attention to the quality and the natural production of the preparation, there should also be no maximum quantity limit, as the excess percentage is excreted again naturally.

Does the additional intake of lecithin help with weight loss?

More and more often, lecithin is said to have true miracle effects, including that it is the secret weapon against excess pounds. Lecithin boosts the fat metabolism, which in turn can lead to weight loss, but there are many other things that have the same effect on the body, so the answer to that question is no.

Even though lecithin can have a positive influence, it is not a magic bullet in the fight against kilos.

Lecithin in chocolate

The production of chocolate with lecithin instead of additional cocoa butter is becoming more and more widespread and offers the advantage of naturally increasing the supply of lecithin.

Making chocolate with lecithin instead of additional cocoa butter offers health benefits and is becoming more widespread. (Image source: unsplash.com / Charisse Kenion)

To obtain chocolate that melts well, it either requires a higher percentage of cocoa butter or people look to alternatives, such as lecithin. Some companies, including chocolate maker Domori, started processing lecithin in place of cocoa butter and made an immediate profit.

Even though lecithin has a slight taste of its own, it is not perceived as unpleasant by the masses and offers health benefits over the tasteless cocoa butter.

Image source: 123rf.com / Molinero L.

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