Phosphatidylcholine

Also known as: lecithin, PC, soy lecithin, sunflower lecithin

Grade B — Moderate Evidencephospholipidcognitiveliver

Recommended Dosage

1200–2400 mg

With meals containing fat. Morning preferred.

Dietary choline source for acetylcholine synthesis and liver health. Sunflower lecithin is soy-free alternative.

🧠Cognitive Performance🦠Gut Health
Last reviewed: 2026-03-09

Evidence Rating: Grade B — Moderate Evidence

Some RCTs with positive results, or strong observational evidence. More research may refine our understanding.

Interaction Warnings

Anticholinergic medicationsLow

Mild antagonism

⚠️ Important Notes

  • TMAO concern at high doses in cardiovascular-risk individuals
  • High doses may cause fishy body odor
  • Sunflower lecithin preferred for soy allergy

Clinical Evidence (2 studies)

Choline requirements and sources including phosphatidylcholine

Canty DJ & Zeisel SH (1994) — Nutr Rev

Established choline requirements and PC as key source

View on PubMed

Choline in liver function and cognitive health

Radziejewska A et al. (2019) — Nutrients

Review of choline role in liver and cognition

View on PubMed

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⚕️ Important Disclaimer

This information is for educational purposes only. It is not medical advice. Always consult a healthcare provider before starting any supplement regimen, especially if you take medications or have health conditions.

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