Sunflower Lecithin Benefits: What You Need to Know

Lecithin supplements derived from sunflower or soy have been gaining popularity among individuals searching to improve their health and overall well-being. This fat, present in various products, claims to improve cardiovascular health, lower cholesterol, or facilitate digestion.

This article reviews recent studies and provides an overview of potential sunflower lecithin benefits to help you make an informed decision about incorporating this supplement into your diet.

What is sunflower lecithin?

Sunflower lecithin is a substance that can be naturally found in sunflower seeds. It contains phosphatidylcholine (PC), phosphatidylethanolamine (PE), and phosphatidylinositol (PI), which are phospholipids — molecules that have one part that attracts water (hydrophilic) and another that repels it (hydrophobic).

Sunflower lecithin has been extensively used in the food industry because of its emulsifying properties. It is considered an allergen-free product, which makes it a good alternative to soy or egg yolk lecithin. It has been used as a stabilizer of oil and water mixtures in products such as chocolate, margarine, or baked goods.

In recent years, sunflower lecithin supplements have gained popularity due to their potential benefits in supporting digestive, skin, and cardiovascular health.

Sunflower lecithin vs. soy lecithin

Sunflower lecithin and soy lecithin are the most commonly used supplements among lecithins. Many individuals opt for sourcing sunflower lecithin as it is considered non-GMO. Moreover, soy is frequently genetically modified in mass production and contains strong allergens, making soy lecithin less suitable for certain individuals.

According to the review published in Biochemie, sunflower lecithin contains polyunsaturated fatty acids (PUFAs), particularly linoleic acid (a key omega-6 acid). It also has a higher concentration of phosphatidylinositol, a natural emulsifier.

There is limited scientific evidence in terms of health benefits between sunflower lecithin vs. soy lecithin.

The benefits of using sunflower lecithin

While sunflower lecithin has been used in the food industry for some time, it has gained popularity as a supplement in recent years. The potential health benefits of sunflower lecithin range from supporting memory function to improving skin health and reducing LDL cholesterol. The sections below discuss the scientific studies that assess the efficacy of sunflower lecithin.

Improves brain health

Lecithin is a precursor for choline, a molecule with antioxidant properties that also supports brain health, particularly in patients with Alzheimer’s disease. Brain function critically depends on the uptake of polyunsaturated fatty acids, such as omega-3 and omega-6, which are present in sunflower lecithin.

While some scientific evidence supports the claims of lecithin's potential positive effects on brain health, there are no clinical trials that directly link sunflower lecithin to this benefit.

Supports digestion

Vegetable-derived lecithins have been used in the food industry as emulsifiers and are recognized by the U.S. Food and Drug Administration (FDA) as Generally Recognized as Safe (GRAS).

However, there is no scientific evidence to confirm the claims that lecithin supplements may provide digestion support and help with nutrient absorption.

Supports cardiovascular health

According to a recently published review, consuming a lecithin-rich diet might promote cardiovascular health by reducing LDL cholesterol levels while promoting the synthesis of HDL cholesterol. However, there is no scientific evidence that specifically assesses the effect of sunflower lecithin on reducing cardiovascular risks.

Promotes liver health

There are no direct studies linking sunflower lecithin to liver health. However, lecithin contains a phospholipid — phosphatidylcholine — which might provide certain benefits. A comprehensive review has suggested that incorporating phosphatidylcholine as an adjunctive therapy might improve liver function in individuals with non-alcoholic fatty liver disease.

Helps breastfeeding

Sunflower lecithin may help with clogged milk ducts. It is believed to decrease the viscosity of the milk, which may prevent clogs from forming and aid in the clearance of existing blockages, although strong evidence is limited. While generally considered safe, there are no clinical studies on the safety and efficacy of high-dose lecithin supplements in infants or those breastfeeding. It is crucial to consult a healthcare professional before undertaking any new treatment, especially when it involves your baby, too.

Though there are no official dosage guidelines, 1,200 mg four times a day is commonly used in lactation studies. Higher amounts have not been thoroughly studied in breastfeeding individuals and may pose potential risks.

Others

Lecithin might also be used for skincare. It might be used as an ingredient of moisturizers, which helps with occlusion (i.e., creates a physical barrier to prevent moisture loss).

Side effects of sunflower lecithin

Sunflower lecithin has not been extensively studied in clinical trials, and there is limited information about its side effects. Overconsumption might lead to similar consequences as with other supplements, and therefore, sunflower lecithin side effects may include digestive issues such as nausea, diarrhea, or stomach pain.

How to incorporate sunflower lecithin into your routine

If you are aiming to incorporate sunflower lecithin into your daily diet, you might follow these tips:

1. Consult with a medical provider. When you introduce a new supplement into your daily routine, it is good to speak with a healthcare professional who can help you adjust the sunflower lecithin dosage depending on your needs and medical condition.
2. Use supplements. The easiest way to incorporate sunflower lecithin is through supplement intake. Depending on your individual preferences, you might choose between capsules, powders, or liquids.
3. Use sunflower lecithin in cooking and baking. It acts as an emulsifier, helping to blend oily liquids with water. You might add it to salad dressings or smoothies to obtain a creamier texture, or add lecithin powder to baking goodies.
4. Use skincare products. Many cosmetics contain lecithin, which acts as an emulsifier and moisturizer. You might search for products that already contain sunflower lecithin in the ingredient list, or if you are advantageous, you might opt for preparing a DIY moisturizer with lecithin.

Who should avoid sunflower lecithin?

Individuals taking medication or with pre-existing medical conditions should consult a healthcare professional to ensure that sunflower lecithin is suitable for them. The effectiveness and safety of lecithin have not been extensively studied in pregnant individuals, so they should also discuss it with their medical provider.

Alternatives to sunflower lecithin

If you are searching for alternatives to sunflower lecithin, you might opt for using soy or egg yolk lecithin. You might also use other types of emulsifiers that might offer a similar texture. These include, among others, guar gum, xanthan gum, or chia seeds.

While supplements might provide certain benefits, it is important to focus on healthy diet practices, incorporating nutrient-rich and balanced nutrition to improve your health and overall well-being.

Final word

Sunflower lecithin is used in the food and cosmetic industries due to its emulsifying properties. Recently, it has become popular due to claims that it improves cardiovascular, brain, and digestive function. However, the scientific evidence and the number of clinical trials are very limited to support these benefits.

It is advisable to discuss with a healthcare professional whether incorporating this supplement might bring certain benefits and to focus on overall healthy dietary practices.

Article history

Our experts strive to provide up to date information and update articles when new information becomes available

May 14, 2025

Fact checked by Alifia Fernandes Jokubauskienė, MPharm

September 30, 2024

Fact checked by Dominyka Sitavičiūtė, MSc

September 30, 2024

Updated by Joanna M. Sadowska, PhD, EMBA

April 21, 2023

Written by Jan Vincent Beltran, PhD