Egg yolk lecithin, derived from animal and plant sources, is an antioxidant and aids digestion. It is also a good alternative for those with soy allergies. The right supplement should have the correct amount of lecithin and no dangerous ingredients, and can come in pill or powder form. Raw eggs can also be used as a source of lecithin.
Lecithin is a yellowish-brown fat derived from animal and plant sources, including egg yolks. Known benefits of egg yolk lecithin include being an antioxidant and aiding the body in digestion. It’s also good for people who have a soy allergy, because soy is a common substance used in lecithin supplements. Egg yolk lecithin is also used by some non-meat-eating vegetarians as a source of lecithin. The right egg yolk lecithin supplement will have the right amount of lecithin, will not have any dangerous ingredients, and comes in pill or powder form.
According to the United States Department of Agriculture (USDA), there is no daily requirement for lecithin, but there is a reference for choline, which is the main ingredient in lecithin. The bottom of the list includes babies up to 6 months old who need 125mg of lecithin, while adults 19 and older need 425mg if female and 550mg if male. Taking an egg yolk lecithin supplement that addresses this need and provides an adequate amount of lecithin is key. Read the bottle or package to determine the amount of lecithin per pill or per serving.
You also need to check the packaging for other ingredients. If allergies are a problem, checking the egg yolk lecithin package for any mention of the offending ingredient will be essential to avoiding dangerous side effects of using the supplement. Even if allergies aren’t a problem, getting a purer supplement is usually better, unless the added ingredients are vitamins or minerals that provide more nutrition.
Egg yolk lecithin commonly comes in pill or powder form. Pills are better for convenience purposes and are much easier to measure and take compared to powder. The pills are easy to swallow, which means they usually have little to no flavor, but are difficult to swallow with other ingredients.
Egg yolk lecithin powder is best if the user wants to mix the lecithin with other ingredients. Lecithin, an emulsifier and binder, can be used in dishes and smoothies to improve texture and flavor. However, the powder is more difficult to measure and is difficult to take without other ingredients.
Raw eggs can also be used in place of supplements. A whole large egg includes 112mg of choline, along with a range of other healthy macronutrients. To get the proper amount of lecithin, most people will need to eat four whole eggs over the course of a day.
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