Phosphatidylcholine

Purpose?

Phosphatidylcholines (PC) are a major component of biological membranes and can be easily obtained from a variety of readily available sources, such as egg yolk or soybeans. It is more commonly found in the exoplasmic or outer leaflet of a cell membrane. It is thought to be transported between membranes within the cell by phosphatidylcholine transfer protein (PCTP).^[3]
Phosphatidylcholine also plays a role in membrane-mediated cell signaling and PCTP activation of other enzymes

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.

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

2,359