Phosphatidylcholine is a type of fat found in both plants and animals, and is also found in the nutritional supplement lecithin. Phosphatidylcholine itself is used by your neurological system to manufacturer the neurotransmitter acetylcholine, according to Drugs.com. Additionally, phosphatidylcholine is used to manufacturer the membranes of your cells and is included in some nutritional supplements. These supplements tout the effectiveness of phosphatidylcholine in helping your body recover from stress imposed by vigorous physical activity.
Stress
In response to stress, your body sets off a chain of physiological events that are meant to provide protection in the wake of an isolated event. Unfortunately, most stress experienced now isn't an isolated event, and your body can be in a chronically reactive state. In response to stress, your body releases a hormone known as cortisol as well as other biochemicals in order to pool your physiological resources. Over time, chronic release of biochemicals can lead to increased risk of cardiovascular disease, hypertension and diabetes, according to researchers at the University of New Mexico.
Phosphatidylcholine
Most of the choline on your body is in the form of phosphatidylcholine, according to researchers at the Linus Pauling Institute at Oregon State University. Choline and its derivatives are important in creating cell membranes, facilitating the control of muscles and helping cells communicate. Additionally, phosphatidylcholine is necessary in order for your body to transport and process fat and cholesterol through your liver. In the absence of phosphatidylcholine, you can develop a condition known as a "fatty liver," which is caused by impaired processing of fats and cholesterol, forcing them to accumulate. Finally, choline is used by your body to manage levels of the amino acid homocysteine in the blood.
Stress and Phosphatidylcholine
According to a study published in the 2007 issue of the "Journal of the International Society of Sports Nutrition," stress caused by extended and vigorous exercise has been shown to decrease choline levels in the blood. Administration of supplemental phospholipids including phosphatidylcholine was found to be associated with indications of decreased stress. These included reduced cortisol concentration, improvement in mood and increased endurance. When combined with decreased cortisol levels, physical activity appears to provide a protective effect against the long-term effects of chronic stress. This suggests that supplemental phospholipids may help reduce the effects of stress although further research is needed to identify the underlying mechanisms.
Considerations
Although your body is able to manufacturer phosphatidylcholine, the Linus Pauling Institute at Oregon State University explains that some research indicates that we don't manufacturer adequate amounts to prevent a deficiency. Foods that are rich in phosphatidylcholine include wheat germ, liver and eggs, and supplemental phosphatidylcholine can be found at your local health food store. Lecithin, unfortunately, contains varying amounts of phosphatidylcholine depending on the brand. The Linus Pauling Institute recommends that adults over the age of 19 get a maximum of 3.5gm of choline daily. Before taking any supplements, though, consult with your doctor.
References
- Drugs.com: Phosphatidylcholine
- "Journal of the International Society of Sports Nutrition"; Phospholipids and Sports Performance; Ralf Jäger et al.; 2007
- University of New Mexico; Cortisol Connection: Tips on Managing Stress and Weight; Christine A. Maglione-Garves et al.
- Linus Pauling Institute at Oregon State University: Choline
