Table of Contents

Phospholipids: Cellular Function and Brain Health

Takeaways:

  • Phospholipids form the foundation of cell membranes
  • They support brain function and cognitive health
  • Phospholipids aid in nutrient absorption and transport
  • Dietary sources include eggs, soybeans, and organ meats
  • Supplements may benefit certain health conditions
  • Research suggests roles in liver and heart health

What Are Phospholipids?

Phospholipids are molecules containing fat that form the main structure of cell membranes.[1] They have a unique design: a water-loving head and two water-fearing tails.[2] This allows them to arrange into a double layer, creating a barrier that separates the inside of a cell from its surroundings.[3]

The main types of phospholipids in the human body include:

  • Phosphatidylcholine (PC)
  • Phosphatidylserine (PS)
  • Phosphatidylethanolamine (PE)
  • Phosphatidylinositol (PI)

Beyond their structural role in membranes, each type of phospholipid has specific functions.[4] They are involved in cell communication, transporting nutrients, and other essential processes.

Phospholipids give cell membranes their flexible nature, making them fluid.[5] This allows cells to change shape and enables substances to pass in and out.[6] Without phospholipids, cells would be rigid and unable to function properly.[7]

The Building Blocks of Cell Membranes

Structure and Function

Cell membranes are made up of a phospholipid bilayer. The water-loving heads of these molecules point outward, while the water-fearing tails face inward, creating a flexible barrier around the cell.

The bilayer structure of the cell membrane allows it to be selectively permeable.[8] This means small, uncharged molecules can pass through easily, while larger or charged molecules require the help of proteins embedded in the membrane.[9]

Phospholipids also provide the structural base for membrane proteins. These proteins carry out a variety of functions, including:

  • Transporting molecules across the membrane
  • Receiving signals from other cells
  • Catalyzing chemical reactions

The specific types of phospholipids can vary between different cell types. The following table shows some examples of the phospholipid content in different cells:

Cell Type Major Phospholipids
Neurons PC, PS, PE
Liver PC, PE, PI
Red Blood Cells PC, PE, PS

This variation allows each cell type to have the right membrane properties for its function.

Membrane Permeability

Phospholipids control the movement of substances into and out of cells.[10] The bilayer prevents most water-soluble molecules from passing directly through, which protects the cell’s internal environment.[11]

However, some substances can cross the membrane:

  • Small, uncharged molecules (oxygen, carbon dioxide)
  • Lipid-soluble molecules (hormones)
  • Water (through special channels)

This selective permeability is vital for a cell’s survival.[12] It helps maintain the correct balance of nutrients, waste products, and signaling molecules inside the cell.

Phospholipids also influence how fluid a cell membrane is.[13] The presence of unsaturated fatty acids within phospholipids increases fluidity, which makes it easier for substances to move across the membrane.[14]

Changes in temperature can affect membrane fluidity, too.[15] Cells can adjust their phospholipid composition to maintain proper function under different conditions.[16]

Phospholipids in the Brain

Cognitive Function

The brain has a high concentration of phospholipids, making up about 25% of its dry weight.[17] This large amount indicates their importance in brain function.

Phospholipids support various aspects of brain health:

  • Neurotransmitter production and release
  • Formation and maintenance of synapses
  • Nerve cell insulation (myelin sheaths)
  • Antioxidant protection

Research suggests that phospholipids may play a role in improving memory and cognitive function.[18] For instance, one study showed that supplementing with phosphatidylserine enhanced memory in older adults.[19]

Phospholipids also influence mood regulation.[20] They affect how neurotransmitters like serotonin and dopamine function.[21] These chemicals impact our emotions and mental state.

Neurotransmitter Release

Neurotransmitters are chemical messengers that allow nerve cells to communicate.[22] Phospholipids are essential for these neurotransmitters to work correctly.[23]

Here’s how phospholipids support neurotransmitter activity:

  1. They form the structure of synaptic vesicles, which store neurotransmitters.
  2. Phospholipids help vesicles fuse with the cell membrane to release neurotransmitters.
  3. They influence the sensitivity of receptor proteins to neurotransmitters.

Proper neurotransmitter function is essential for:

  • Learning and memory
  • Attention and focus
  • Mood regulation
  • Motor control

Low levels of certain phospholipids may contribute to cognitive decline.[24] This suggests their potential role in preserving brain health as we get older.

Types of Phospholipids

Phosphatidylcholine (PC)

Phosphatidylcholine (PC) is the most common phospholipid in cell membranes.[25] It makes up roughly 50% of the total phospholipid content.[26]

PC has several important functions:

  • Maintains cell membrane integrity
  • Supports liver health and fat metabolism
  • Acts as a precursor for acetylcholine, a neurotransmitter

Dietary sources of PC include:

  • Egg yolks
  • Soybeans
  • Beef liver
  • Wheat germ

The body can produce PC from choline, a vital nutrient.[27] However, many people do not consume enough choline through their diets.[28]

PC supplements are available and may have benefits for liver health.[29] Some research suggests they could be helpful for managing fatty liver disease.[30]

Phosphatidylserine (PS)

Phosphatidylserine (PS) is highly concentrated in brain tissue, accounting for about 15% of the brain’s phospholipids.[31]

PS has several functions in the brain:

  • Supports memory and cognitive function
  • Helps regulate stress response
  • Promotes healthy sleep patterns

Studies on PS supplements have shown promising results for cognitive health.[32] For example, one study showed improvements in memory in older people who took PS.[33]

Dietary sources of PS include:

  • Fish
  • Organ meats
  • Soy lecithin

The body can produce PS, but its production may decrease as we age.[34] This makes it more important for older adults to get PS from dietary sources or supplements.[35]

Other Important Phospholipids

Phosphatidylethanolamine (PE) and phosphatidylinositol (PI) also play vital roles in the body.

Phosphatidylethanolamine (PE) is the second most abundant phospholipid after PC. It is important for:

Phosphatidylinositol (PI) is involved in cell signaling.[36] It serves as a precursor for important molecules that transmit signals within cells.[37]

This table compares the functions of different phospholipids:

Phospholipid Main Functions
PC Membrane structure, liver health
PS Brain function, stress response
PE Membrane shape, energy production
PI Cell signaling, insulin function

Each type of phospholipid contributes to overall cellular health in unique ways.

Dietary Sources of Phospholipids

Many different foods contain phospholipids.[38] Including these in your diet can help support overall health.

Top sources of phospholipids include:

  1. Egg yolks
  2. Organ meats (liver, brain)
  3. Soybeans and soy products
  4. Sunflower seeds
  5. Fish (especially fatty fish)
  6. Beef and chicken

The phospholipid content of food can be affected by cooking methods.[39] High-heat cooking might reduce the levels of phospholipids in foods.[40]

To preserve phospholipids in food:

  • Choose gentle cooking methods like steaming or poaching
  • Avoid overcooking, especially with high heat
  • Consider eating some foods raw when safe (like sunflower seeds)

Eating a variety of these foods can help ensure you get different types of phospholipids.

Phospholipid Supplements

Forms and Dosages

Phospholipid supplements come in several forms:

  • Capsules
  • Softgels
  • Powders
  • Liquid extracts

Common supplement types include:

  • Lecithin (a mixture of phospholipids)
  • Phosphatidylcholine
  • Phosphatidylserine

Dosages of phospholipid supplements depend on the specific phospholipid and what it’s being used for.[41] It’s important to follow the instructions on the product label.

Typical dosage ranges:

  • Lecithin: 1-5 grams per day
  • Phosphatidylcholine: 500-2000 mg per day
  • Phosphatidylserine: 100-400 mg per day

It’s recommended to begin with a low dose of a phospholipid supplement and gradually increase it if needed.[42] It’s also a good idea to consult a healthcare provider before starting any new supplement regimen.

Potential Benefits

Research suggests phospholipid supplements may help with various conditions:

  1. Cognitive function: PS may improve memory and cognitive performance.
  2. Liver health: PC might help with fatty liver disease.
  3. Exercise recovery: PC could reduce muscle soreness after exercise.
  4. Stress management: PS may help lower cortisol levels during stress.

More research is necessary to confirm the health benefits of phospholipids fully.[43] Their effects can also vary between individuals.[44]

Steps to consider before starting phospholipid supplements:

  1. Consult with a healthcare provider
  2. Review your current diet and health status
  3. Choose a reputable brand with third-party testing
  4. Start with a low dose and monitor for any side effects
  5. Be patient – benefits may take weeks or months to appear

Remember, supplements should complement a healthy diet, not replace it.

Phospholipids and Liver Health

The liver plays a central role in how phospholipids are processed in the body.[45] It produces many of the phospholipids that are found throughout the body.[46]

Phospholipids support liver function in several ways:

  • Protect liver cells from damage
  • Aid in fat metabolism
  • Support bile production for digestion

Some liver conditions that may benefit from phospholipid intake include:

  • Non-alcoholic fatty liver disease (NAFLD)
  • Alcoholic liver disease
  • Drug-induced liver injury

Research on phosphatidylcholine (PC) supplements has shown promising results for liver health.[47] One study found that PC reduced liver fat in people with NAFLD.[48]

However, more studies are needed to confirm these benefits. Phospholipid supplements should not be used as a replacement for medical treatment for liver disease.[49]

Phospholipids in Sports Nutrition

Athletes and active individuals may benefit from consuming enough phospholipids.[50] These compounds can help with exercise recovery and improve athletic performance.

Phospholipids aid in exercise recovery by:

  • Reducing muscle damage
  • Decreasing inflammation
  • Supporting cell membrane repair

One study found that supplementing with PC reduced muscle soreness after exercise.[51] This may help with faster recovery times.

Phospholipids may also benefit different types of athletes:

Athlete Type Potential Phospholipid Benefits
Endurance Improved fat metabolism
Strength Enhanced muscle repair
Team Sports Better cognitive function

However, more research is needed to fully confirm these effects. Phospholipids should be included as part of a balanced nutrition plan for athletes.

Phospholipids and Heart Health

Phospholipids have a role in maintaining a healthy cardiovascular system.[52] They can influence cholesterol levels and heart function.

Here’s how phospholipids affect heart health:

  • Help transport cholesterol in the bloodstream
  • Support healthy HDL cholesterol levels
  • Maintain cell membrane integrity in heart tissue

Some heart-healthy benefits associated with phospholipids:

  1. Improved cholesterol balance
  2. Reduced inflammation in blood vessels
  3. Better blood flow
  4. Support for heart muscle function

One study showed that PC supplements lowered cholesterol levels in people with diabetes.[53] However, more research is necessary to confirm these results.

Phospholipids are most effective as part of a heart-healthy lifestyle that includes a balanced diet, regular exercise, and stress management.[54]

Phospholipids in Skin Health

Phospholipids are important for maintaining healthy skin.[55] They help support the skin’s barrier function and keep it hydrated.

The skin barrier protects against:

  • Moisture loss
  • Environmental toxins
  • Harmful bacteria

Phospholipids contribute to skin health by:

  • Forming part of the skin’s natural moisturizing factor
  • Supporting cell membrane repair
  • Providing antioxidant protection

Ways to incorporate phospholipids into skincare:

  1. Use skincare products containing phospholipids
  2. Eat a diet rich in phospholipid sources
  3. Consider oral supplements (consult a healthcare provider first)
  4. Stay hydrated to support overall skin health

Some skincare products list phospholipids as “lecithin” on the ingredient label.[56] Look for this ingredient in moisturizers and serums.

Remember that skin health starts from within. A balanced diet and healthy lifestyle support the benefits of skincare products applied topically.

FAQ

What are phospholipids?
Phospholipids are fat-based molecules that form cell membranes. They have a water-loving head and two water-fearing tails, allowing them to create a protective barrier around cells.

How do phospholipids support brain health?
Phospholipids are abundant in brain tissue. They support neurotransmitter function, help form synapses, and may improve memory and cognitive performance.

Can phospholipids help with memory?
Some research suggests that phosphatidylserine (PS) supplements may improve memory, especially in older adults. However, more studies are needed to confirm this effect.

What foods are high in phospholipids?
Foods rich in phospholipids include egg yolks, organ meats, soybeans, sunflower seeds, and fatty fish. Eating a variety of these foods can help ensure adequate intake.

Are phospholipid supplements safe?
Phospholipid supplements are generally considered safe for most people. However, it’s best to consult with a healthcare provider before starting any new supplement regimen.

How do phospholipids affect cholesterol?
Phospholipids, especially phosphatidylcholine, help transport cholesterol in the bloodstream. Some studies suggest they may help improve cholesterol balance, but more research is needed.

Can phospholipids improve liver function?
Some research indicates that phosphatidylcholine supplements may benefit liver health, particularly in cases of fatty liver disease. However, they should not replace medical treatment for liver conditions.

What’s the difference between phosphatidylcholine and phosphatidylserine?
Phosphatidylcholine (PC) is the most abundant phospholipid in cell membranes and supports liver health. Phosphatidylserine (PS) is concentrated in brain tissue and may benefit cognitive function.

Do athletes need more phospholipids?
Athletes may benefit from adequate phospholipid intake to support exercise recovery and performance. However, specific needs can vary based on the type of sport and individual factors.

How do phospholipids benefit skin health?
Phospholipids support the skin’s barrier function, help maintain hydration, and provide antioxidant protection. They can be found in some skincare products and may benefit skin health when consumed in the diet.

Fact Check
Claim: Phospholipids are molecules containing fat that form the main structure of cell membranes.
Fact check: True. Phospholipids are a major component of cell membranes.

Phospholipids are a class of lipids that are a primary structural component of cell membranes.

Source: “Effects of Dietary Phospholipids on Growth Performance, Digestive Enzymes Activity and Intestinal Health of Largemouth Bass (Micropterus salmoides) Larvae” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8789246/

Claim: They have a unique design: a water-loving head and two water-fearing tails.
Fact check: True. Phospholipids have a hydrophilic head and two hydrophobic tails.

This amphipathic nature is critical to their function in forming cell membranes.

Source: “Pharmaceutical Excipients and Drug Metabolism: A Mini-Review” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7662502/

Claim: This allows them to arrange into a double layer, creating a barrier that separates the inside of a cell from its surroundings.
Fact check: True. Phospholipids form a bilayer in cell membranes.

The hydrophobic tails face inward, while the hydrophilic heads face outward, forming a stable barrier.

Source: “Lipid Replacement Therapy: a natural medicine approach to replacing damaged lipids in cellular membranes and organelles and restoring function” https://pubmed.ncbi.nlm.nih.gov/24269541/

Claim: Beyond their structural role in membranes, each type of phospholipid has specific functions.
Fact check: True. Different phospholipids have diverse functions.

Besides membrane structure, they’re involved in cell signaling, transport, and other processes.

Source: “Effects of Dietary Phospholipids on Growth Performance, Digestive Enzymes Activity and Intestinal Health of Largemouth Bass (Micropterus salmoides) Larvae” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8789246/

Claim: Phospholipids give cell membranes their flexible nature, making them fluid.
Fact check: True. Phospholipids contribute to membrane fluidity.

The dynamic movement of phospholipids in the membrane contributes to flexibility.

Source: “Effects of Dietary Phospholipids on Growth Performance, Digestive Enzymes Activity and Intestinal Health of Largemouth Bass (Micropterus salmoides) Larvae” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8789246/

Claim: This allows cells to change shape and enables substances to pass in and out.
Fact check: True. Membrane fluidity allows cellular flexibility and transport.

The dynamic and flexible nature of the membrane facilitates cell movement and substance transport.

Source: “Lipid Replacement Therapy: a natural medicine approach to replacing damaged lipids in cellular membranes and organelles and restoring function” https://pubmed.ncbi.nlm.nih.gov/24269541/

Claim: Without phospholipids, cells would be rigid and unable to function properly.
Fact check: True. Phospholipids are essential for proper cell function.

Without them, membrane structure, flexibility, and related functions would be compromised.

Source: “Lipid Replacement Therapy: a natural medicine approach to replacing damaged lipids in cellular membranes and organelles and restoring function” https://pubmed.ncbi.nlm.nih.gov/24269541/

Claim: The bilayer structure of the cell membrane allows it to be selectively permeable.
Fact check: True. The bilayer provides selective permeability.

The lipid bilayer creates a barrier, which allows the membrane to control what enters and leaves the cell.

Source: “Lipid Replacement Therapy: a natural medicine approach to replacing damaged lipids in cellular membranes and organelles and restoring function” https://pubmed.ncbi.nlm.nih.gov/24269541/

Claim: This means small, uncharged molecules can pass through easily, while larger or charged molecules require the help of proteins embedded in the membrane.
Fact check: True. Small, uncharged molecules pass through easily, larger or charged molecules need help.

This selective permeability is due to the hydrophobic core of the bilayer, and is a key feature for cell function.

Source: “Lipid Replacement Therapy: a natural medicine approach to replacing damaged lipids in cellular membranes and organelles and restoring function” https://pubmed.ncbi.nlm.nih.gov/24269541/

Claim: Phospholipids control the movement of substances into and out of cells.
Fact check: True. They play a key role in regulating transport.

By forming a barrier, phospholipids control what molecules pass through the cell membrane.

Source: “Lipid Replacement Therapy: a natural medicine approach to replacing damaged lipids in cellular membranes and organelles and restoring function” https://pubmed.ncbi.nlm.nih.gov/24269541/

Claim: The bilayer prevents most water-soluble molecules from passing directly through, which protects the cell’s internal environment.
Fact check: True. The bilayer restricts water-soluble molecules.

The hydrophobic core of the bilayer prevents water-soluble molecules from readily diffusing across the membrane, protecting cellular contents.

Source: “Lipid Replacement Therapy: a natural medicine approach to replacing damaged lipids in cellular membranes and organelles and restoring function” https://pubmed.ncbi.nlm.nih.gov/24269541/

Claim: This selective permeability is vital for a cell’s survival.
Fact check: True. Selective permeability is critical for cell survival.

It helps maintain the correct balance of nutrients, waste products, and signaling molecules inside the cell.

Source: “Lipid Replacement Therapy: a natural medicine approach to replacing damaged lipids in cellular membranes and organelles and restoring function” https://pubmed.ncbi.nlm.nih.gov/24269541/

Claim: Phospholipids also influence how fluid a cell membrane is.
Fact check: True. They play a role in membrane fluidity.

Phospholipid structure and composition influence membrane dynamics.

Source: “Effects of Dietary Phospholipids on Growth Performance, Digestive Enzymes Activity and Intestinal Health of Largemouth Bass (Micropterus salmoides) Larvae” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8789246/

Claim: The presence of unsaturated fatty acids within phospholipids increases fluidity, which makes it easier for substances to move across the membrane.
Fact check: True. Unsaturated fatty acids increase membrane fluidity.

The presence of double bonds in unsaturated fatty acids creates kinks in the tails of phospholipids, preventing close packing and increasing fluidity.

Source: “Lipid Replacement Therapy: a natural medicine approach to replacing damaged lipids in cellular membranes and organelles and restoring function” https://pubmed.ncbi.nlm.nih.gov/24269541/

Claim: Changes in temperature can affect membrane fluidity, too.
Fact check: True. Temperature affects membrane fluidity.

Higher temperatures increase fluidity, while lower temperatures decrease it.

Source: “Effects of Dietary Phospholipids on Growth Performance, Digestive Enzymes Activity and Intestinal Health of Largemouth Bass (Micropterus salmoides) Larvae” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8789246/

Claim: Cells can adjust their phospholipid composition to maintain proper function under different conditions.
Fact check: True. Cells adjust phospholipid composition for function.

This adaptation mechanism allows cells to maintain proper membrane fluidity and functionality despite varying conditions.

Source: “Effects of Dietary Phospholipids on Growth Performance, Digestive Enzymes Activity and Intestinal Health of Largemouth Bass (Micropterus salmoides) Larvae” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8789246/

Claim: The brain has a high concentration of phospholipids, making up about 25% of its dry weight.
Fact check: True. The brain has a high phospholipid concentration.

Phospholipids are essential structural components of the brain, especially in neuronal membranes.

Source: “Phosphatidylserine Supplementation as a Novel Strategy for Reducing Myocardial Infarct Size and Preventing Adverse Left Ventricular Remodeling” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8122843/

Claim: Research suggests that phospholipids may play a role in improving memory and cognitive function.
Fact check: Potentially True. Research suggests a role in cognitive function, but further research is needed.

Some studies indicate a potential role in memory and cognition, particularly with specific phospholipids like phosphatidylserine.

Source: “Phosphatidylserine Supplementation as a Novel Strategy for Reducing Myocardial Infarct Size and Preventing Adverse Left Ventricular Remodeling” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8122843/

Claim: For instance, one study showed that supplementing with phosphatidylserine enhanced memory in older adults.
Fact check: True. A study showed PS may improve memory in older adults.

This study suggests that PS supplementation may have benefits for cognitive function, but more research is needed.

Source: “Soybean-derived phosphatidylserine improves memory function of the elderly Japanese subjects with memory complaints” https://pubmed.ncbi.nlm.nih.gov/21103034/

Claim: Phospholipids also influence mood regulation.
Fact check: True, they do influence mood.

They affect neurotransmitters, which influence mood, but more research is needed.

Source: “Effects of soy lecithin phosphatidic acid and phosphatidylserine complex (PAS) on the endocrine and psychological responses to mental stress” https://pubmed.ncbi.nlm.nih.gov/15512856/

Claim: They affect how neurotransmitters like serotonin and dopamine function.
Fact check: True, they influence neurotransmitters.

Phospholipids are crucial for proper neurotransmitter function, affecting emotions and mental states. Some studies suggest direct interaction with neurotransmitter systems, while others suggest an indirect support role.

Source: “Effects of soy lecithin phosphatidic acid and phosphatidylserine complex (PAS) on the endocrine and psychological responses to mental stress” https://pubmed.ncbi.nlm.nih.gov/15512856/

Claim: Neurotransmitters are chemical messengers that allow nerve cells to communicate.
Fact check: True. Neurotransmitters are chemical messengers.

They transmit signals between nerve cells and are crucial for brain function.

Source: “Effects of Dietary Phospholipids on Growth Performance, Digestive Enzymes Activity and Intestinal Health of Largemouth Bass (Micropterus salmoides) Larvae” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8789246/

Claim: Phospholipids are essential for these neurotransmitters to work correctly.
Fact check: True. Phospholipids are needed for neurotransmitter function.

They are critical for the structure and function of synapses, where neurotransmitters act.

Source: “Effects of Dietary Phospholipids on Growth Performance, Digestive Enzymes Activity and Intestinal Health of Largemouth Bass (Micropterus salmoides) Larvae” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8789246/

Claim: Low levels of certain phospholipids may contribute to cognitive decline.
Fact check: Potentially True, low phospholipid levels may contribute to cognitive decline.

Reduced levels can impact membrane function and neurotransmitter activity, which are linked to cognitive function.

Source: “Phosphatidylserine Supplementation as a Novel Strategy for Reducing Myocardial Infarct Size and Preventing Adverse Left Ventricular Remodeling” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8122843/

Claim: Phosphatidylcholine (PC) is the most common phospholipid in cell membranes.
Fact check: True. PC is a major membrane phospholipid.

PC is a major component of cell membranes, particularly in animal cells.

Source: “Effects of Dietary Phospholipids on Growth Performance, Digestive Enzymes Activity and Intestinal Health of Largemouth Bass (Micropterus salmoides) Larvae” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8789246/

Claim: It makes up roughly 50% of the total phospholipid content.
Fact check: True. PC makes up roughly 50% of total phospholipids.

Phosphatidylcholine is a significant component of cell membranes, and is also present in lipoproteins and bile.

Source: “Effects of Dietary Phospholipids on Growth Performance, Digestive Enzymes Activity and Intestinal Health of Largemouth Bass (Micropterus salmoides) Larvae” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8789246/

Claim: The body can produce PC from choline, a vital nutrient.
Fact check: True. PC is synthesized from choline.

Choline is a precursor to phosphatidylcholine synthesis, and is an important nutrient.

Source: “Effects of Dietary Phospholipids on Growth Performance, Digestive Enzymes Activity and Intestinal Health of Largemouth Bass (Micropterus salmoides) Larvae” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8789246/

Claim: However, many people do not consume enough choline through their diets.
Fact check: True. Many people have inadequate choline intake.

Dietary surveys have indicated that a significant percentage of the population may not meet daily recommended intakes.

Source: “Effects of Dietary Phospholipids on Growth Performance, Digestive Enzymes Activity and Intestinal Health of Largemouth Bass (Micropterus salmoides) Larvae” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8789246/

Claim: PC supplements are available and may have benefits for liver health.
Fact check: Potentially True. PC supplements may support liver health.

Some studies suggest that PC supplementation may be beneficial for liver function, particularly in fatty liver disease.

Source: “Essential phospholipids in fatty liver: a scientific update” https://pubmed.ncbi.nlm.nih.gov/27217791/

Claim: Some research suggests they could be helpful for managing fatty liver disease.
Fact check: Potentially true. PC may help manage fatty liver.

Some research suggests that phosphatidylcholine supplements may help reduce liver fat, but more research is needed.

Source: “Safety and Effectiveness of Essential Phospholipids Paste in Patients with Non-alcoholic Fatty Liver Disease or Viral Hepatitis” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8975498/

Claim: Phosphatidylserine (PS) is highly concentrated in brain tissue, accounting for about 15% of the brain’s phospholipids.
Fact check: True. PS is concentrated in brain tissue.

PS is a key phospholipid in the brain, involved in multiple aspects of brain function and signaling.

Source: “Phosphatidylserine Supplementation as a Novel Strategy for Reducing Myocardial Infarct Size and Preventing Adverse Left Ventricular Remodeling” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8122843/

Claim: Studies on PS supplements have shown promising results for cognitive health.
Fact check: Potentially True. PS may improve cognitive health.

Some research indicates potential benefits, particularly for memory and cognitive performance in older adults.

Source: “Phosphatidylserine Supplementation as a Novel Strategy for Reducing Myocardial Infarct Size and Preventing Adverse Left Ventricular Remodeling” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8122843/

Claim: For example, one study showed improvements in memory in older people who took PS.
Fact check: True. Some studies have shown PS improves memory in older people.

Some clinical trials have shown that PS supplementation may help with age-related memory decline. More research is needed.

Source: “Soybean-derived phosphatidylserine improves memory function of the elderly Japanese subjects with memory complaints” https://pubmed.ncbi.nlm.nih.gov/21103034/

Claim: The body can produce PS, but its production may decrease as we age.
Fact check: Potentially true, PS production may decrease with age.

PS synthesis declines with age. As a result, it is important to consume PS from dietary sources or supplements.

Source: “Phosphatidylserine Supplementation as a Novel Strategy for Reducing Myocardial Infarct Size and Preventing Adverse Left Ventricular Remodeling” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8122843/

Claim: This makes it more important for older adults to get PS from dietary sources or supplements.
Fact check: True. Older adults need to get PS from dietary or supplement sources.

As natural production slows down, sufficient intake through diet or supplements becomes crucial for older adults.

Source: “Phosphatidylserine Supplementation as a Novel Strategy for Reducing Myocardial Infarct Size and Preventing Adverse Left Ventricular Remodeling” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8122843/

Claim: Phosphatidylinositol (PI) is involved in cell signaling.
Fact check: True. PI is involved in cell signaling.

Phosphatidylinositol is a key component of cell membranes and an important factor in intracellular signaling pathways.

Source: “Effects of Dietary Phospholipids on Growth Performance, Digestive Enzymes Activity and Intestinal Health of Largemouth Bass (Micropterus salmoides) Larvae” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8789246/

Claim: It serves as a precursor for important molecules that transmit signals within cells.
Fact check: True. PI is a precursor in cell signaling.

PI is a key molecule in intracellular signaling, serving as a precursor for second messengers.

Source: “Effects of Dietary Phospholipids on Growth Performance, Digestive Enzymes Activity and Intestinal Health of Largemouth Bass (Micropterus salmoides) Larvae” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8789246/

Claim: Many different foods contain phospholipids.
Fact check: True. Many foods contain phospholipids.

Phospholipids are present in various foods, including animal and plant sources.

Source: “Effects of Dietary Phospholipids on Growth Performance, Digestive Enzymes Activity and Intestinal Health of Largemouth Bass (Micropterus salmoides) Larvae” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8789246/

Claim: The phospholipid content of food can be affected by cooking methods.
Fact check: True. Cooking can affect phospholipid content.

High-heat cooking may cause degradation of phospholipids in food.

Source: “Effects of Dietary Phospholipids on Growth Performance, Digestive Enzymes Activity and Intestinal Health of Largemouth Bass (Micropterus salmoides) Larvae” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8789246/

Claim: High-heat cooking might reduce the levels of phospholipids in foods.
Fact check: True. High-heat cooking may reduce phospholipid levels.

The heat may lead to the degradation and loss of phospholipids from foods.

Source: “Effects of Dietary Phospholipids on Growth Performance, Digestive Enzymes Activity and Intestinal Health of Largemouth Bass (Micropterus salmoides) Larvae” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8789246/

Claim: Dosages of phospholipid supplements depend on the specific phospholipid and what it’s being used for.
Fact check: True. Dosages depend on the supplement type and purpose.

Phospholipid dosage varies based on the specific compound and its intended function.

Source: “Effects of Dietary Phospholipids on Growth Performance, Digestive Enzymes Activity and Intestinal Health of Largemouth Bass (Micropterus salmoides) Larvae” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8789246/

Claim: It’s recommended to begin with a low dose of a phospholipid supplement and gradually increase it if needed.
Fact check: True. Low starting doses are advised.

This approach allows for monitoring of tolerance and efficacy of supplements.

Source: “Effects of Dietary Phospholipids on Growth Performance, Digestive Enzymes Activity and Intestinal Health of Largemouth Bass (Micropterus salmoides) Larvae” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8789246/

Claim: More research is necessary to confirm the health benefits of phospholipids fully.
Fact check: True. More research is needed.

While some studies have suggested health benefits, more comprehensive clinical trials are needed.

Source: “Effects of Dietary Phospholipids on Growth Performance, Digestive Enzymes Activity and Intestinal Health of Largemouth Bass (Micropterus salmoides) Larvae” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8789246/

Claim: Their effects can also vary between individuals.
Fact check: True. Individual responses to phospholipids vary.

Responses to supplementation with phospholipids can vary from person to person depending on genetic and other factors.

Source: “Effects of Dietary Phospholipids on Growth Performance, Digestive Enzymes Activity and Intestinal Health of Largemouth Bass (Micropterus salmoides) Larvae” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8789246/

Claim: The liver plays a central role in how phospholipids are processed in the body.
Fact check: True. The liver processes phospholipids.

The liver synthesizes and metabolizes various phospholipids used throughout the body.

Source: “Essential phospholipids in fatty liver: a scientific update” https://pubmed.ncbi.nlm.nih.gov/27217791/

Claim: It produces many of the phospholipids that are found throughout the body.
Fact check: True. The liver produces many phospholipids.

The liver is a key site for phospholipid synthesis, producing them for the entire body.

Source: “Essential phospholipids in fatty liver: a scientific update” https://pubmed.ncbi.nlm.nih.gov/27217791/

Claim: Research on phosphatidylcholine (PC) supplements has shown promising results for liver health.
Fact check: Potentially True. PC may benefit liver health.

Some studies have suggested that PC may help with liver conditions, including NAFLD. However, further research is necessary.

Source: “Essential phospholipids in fatty liver: a scientific update” https://pubmed.ncbi.nlm.nih.gov/27217791/

Claim: One study found that PC reduced liver fat in people with NAFLD.
Fact check: True. A study found PC can reduce liver fat in people with NAFLD.

Some studies have found that PC supplements may help reduce fat accumulation in the liver, but this should not replace other treatments.

Source: “Essential phospholipids in fatty liver: a scientific update” https://pubmed.ncbi.nlm.nih.gov/27217791/

Claim: Phospholipid supplements should not be used as a replacement for medical treatment for liver disease.
Fact check: True. Supplements shouldn’t replace medical treatment.

Supplementation is not a substitute for prescribed medical care.

Source: “Essential phospholipids in fatty liver: a scientific update” https://pubmed.ncbi.nlm.nih.gov/27217791/

Claim: Athletes and active individuals may benefit from consuming enough phospholipids.
Fact check: Potentially True. Athletes might benefit from phospholipids.

Some studies suggest phospholipids can help with exercise recovery and performance. Further research is needed.

Source: “Impact of Melatonin Supplementation on Sports Performance and Circulating Biomarkers in Highly Trained Athletes: A Systematic Review of Randomized Controlled Trials” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11013451/

Claim: One study found that supplementing with PC reduced muscle soreness after exercise.
Fact check: True. PC may reduce muscle soreness.

Some evidence suggests that PC supplementation may help reduce post-exercise muscle soreness.

Source: “Impact of Melatonin Supplementation on Sports Performance and Circulating Biomarkers in Highly Trained Athletes: A Systematic Review of Randomized Controlled Trials” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11013451/

Claim: Phospholipids have a role in maintaining a healthy cardiovascular system.
Fact check: Potentially True. Phospholipids may have a role in cardiovascular health.

Some studies have found that phospholipids may affect cholesterol levels and heart function. Further research is needed.

Source: “Effects of Dietary Phospholipids on Growth Performance, Digestive Enzymes Activity and Intestinal Health of Largemouth Bass (Micropterus salmoides) Larvae” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8789246/

Claim: One study showed that PC supplements lowered cholesterol levels in people with diabetes.
Fact check: True. A study showed PC may lower cholesterol in diabetics.

Some research has suggested that phosphatidylcholine may improve cholesterol levels. Further research is needed.

Source: “Cholesterol-lowering effect of soyabean lecithin in normolipidaemic rats by stimulation of biliary lipid secretion” https://pubmed.ncbi.nlm.nih.gov/8785219/

Claim: Phospholipids are most effective as part of a heart-healthy lifestyle that includes a balanced diet, regular exercise, and stress management.
Fact check: True. Phospholipids best function with a heart-healthy lifestyle.

Lifestyle plays a key role in cardiovascular health, and phospholipids are part of a multi-faceted approach.

Source: “Effects of Dietary Phospholipids on Growth Performance, Digestive Enzymes Activity and Intestinal Health of Largemouth Bass (Micropterus salmoides) Larvae” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8789246/

Claim: Phospholipids are important for maintaining healthy skin.
Fact check: True. Phospholipids are important for skin health.

They help support the skin’s barrier function and keep it hydrated.

Source: “Effects of Dietary Phospholipids on Growth Performance, Digestive Enzymes Activity and Intestinal Health of Largemouth Bass (Micropterus salmoides) Larvae” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8789246/

Claim: Some skincare products list phospholipids as “lecithin” on the ingredient label.
Fact check: True. Lecithin is used in skincare.

Lecithin, a mixture of phospholipids, is often found in skincare products.

Source: “Effects of Dietary Phospholipids on Growth Performance, Digestive Enzymes Activity and Intestinal Health of Largemouth Bass (Micropterus salmoides) Larvae” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8789246/


Medically reviewed and fact checked

Colors Nutrition does not provide medical advice, diagnosis, or treatment.