- 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).
- Phosphatidylcholine also plays a role in membrane-mediated cell signaling and PCTP activation of other enzymes
- 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)
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
- 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