Lecithin/Phosphatidyl Choline
How to Use It
Small amounts of choline are present in many B-complex and multivitamin supplements.
Where to Find It
Choline, the major constituent of PC, is found in soybeans, liver, oatmeal, cabbage, and cauliflower. Soybeans, egg yolks, meat, and some vegetables contain PC. Lecithin (containing 10–20% PC) is added to many processed foods in small amounts for the purpose of maintaining texture consistency.
Possible Deficiencies
Although choline deficiencies have been artificially induced in people, little is known about human deficiency in the real world.
Best Form to Take
Commercially available forms of choline include choline chloride and choline bitartrate. There is no clear evidence that choline chloride is more effective than choline bitartrate as a supplement, or vice versa.1
Phosphatidylcholine and lecithin (which contains phosphatidylcholine) are also sources of choline. Taking lecithin has been shown to produce relatively greater and more sustained levels of choline than choline itself. However, choline makes up only a certain percentage of both lecithin and phosphatidylcholine, so relatively large amounts of these substances are needed to deliver therapeutic amounts of choline.2
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The information presented by TraceGains is for informational purposes only. It is based on scientific studies (human, animal, or in vitro), clinical experience, or traditional usage as cited in each article. The results reported may not necessarily occur in all individuals. Self-treatment is not recommended for life-threatening conditions that require medical treatment under a doctor's care. For many of the conditions discussed, treatment with prescription or over the counter medication is also available. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements or before making any changes in prescribed medications. Information expires December 2025.