What are phospholipids?
Phospholipids are fat-like molecules with a water-loving head and two fat-loving tails. They form the envelope of every body cell and are the main component of lecithin. In supplements they are used to make fat-soluble compounds such as curcumin more available.
Phospholipids explained
Phospholipids consist of a glycerol backbone, two fatty acids and a phosphate group with an attached residue. The result is a molecule with a water-loving head and two fat-loving tails. This dual nature makes them the building blocks of the cell membrane: two layers of phospholipids arrange so that the tails point inward. The best-known phospholipid is phosphatidylcholine.
Foods containing them include egg yolk, soy and sunflower seeds. The trade name lecithin refers to a mixture consisting mostly of phospholipids.
Phospholipids and curcumin: the phytosome
In a phytosome a plant compound is bound to phospholipids, for curcumin usually phosphatidylcholine from soy or sunflower. The idea: the phospholipid shell resembles the membranes of gut cells, and the complex disperses more easily in water and fat. The compound is thus more available than pure lipophilic curcumin.
In human studies phytosome preparations showed higher blood levels than standard curcumin. How large the difference is depends on product and study. By comparison, micelles rely on surfactants and cyclodextrins on a sugar ring.
Sources of phospholipids
Where phospholipids and lecithin typically come from
| Source | Note |
|---|---|
| Source Soy lecithin | Note Widely used; relevant for soy allergy |
| Source Sunflower lecithin | Note Soy-free alternative |
| Source Egg yolk | Note Animal-derived, not vegan |
| Source Body’s own phospholipids | Note Part of every cell membrane |
Frequently asked questions
Is lecithin the same as phosphatidylcholine? No. Lecithin is a mixture containing several phospholipids; phosphatidylcholine is usually the largest share. Ingredient lists often say “sunflower lecithin” or “soy lecithin”.
Do I need phospholipids from supplements? Your body makes them and takes them up from food. In curcumin phytosomes they serve not as a nutrient but as a carrier.
Why are phospholipids both fat- and water-soluble? They are amphiphilic: the head likes water, the tails like fat. They can therefore form interfaces between both phases, such as membranes or, like surfactants, micelles and liposomes.
What is the difference to triglycerides? Triglycerides carry three fatty acids and mainly store energy. Phospholipids carry two fatty acids plus a phosphate group and act as structural building blocks.
Are there side effects? In usual amounts from food and capsules, phospholipids are well tolerated. With soy or egg allergy, mind the source.
With phytosomes it is worth checking the origin of the lecithin (soy or sunflower) if you are allergic or vegan. It is listed in the ingredients.
