Purpose?

Food Sources

From Self-Hacked, food sources of phosphatidylcholine include [R, R]:

  • Egg yolks (6,771 mg/100g)
  • Chicken liver (1,120 mg/100g)
  • Soybeans (917 mg/100g)
  • Squid (777 mg/100g)
  • Chicken breast (391 mg/100g)
  • Beef (408 mg/100g)
  • Peanuts (270 mg/100g)
  • Cod (331 mg/100g)
  • Spinach (37 mg/100g)
  • Apple (21 mg/100g)
  • Cow’s milk (12 mg/100g)

Why Supplement?

From an NIH study, Phosphatidylcholine levels may decrease as we age. For example, in the brain, there is a 10% reduction between age 40 and age 100.

  • Improve skin elasticity
  • Cell membrane flexibility
  • Support memory function
  • Healthy brain tissues
  • And more. See SelfHacked

Dosage?

  • From SelfHacked, clinical studies have used various oral phosphatidylcholine doses, ranging from 0.5 g to 4 g per day for up to 12 weeks
  • 420mg per day from RayandTerry

Potential Adverse Interactions?

  • Atherosclerosis (2011 study in mice). Have your microbiome tested to make sure you aren’t promoting upregulation of multiple macrophage scavenger receptors linked to atherosclerosis
  • https://www.webmd.com/vitamins/ai/ingredientmono-501/phosphatidylcholine

Data Sources

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