Phosphatidylcholine

Tier 2 — promising · Liver · Cell membrane · Cognition

The most abundant phospholipid in every cell membrane in your body. A 2024 review of 9 trials found it significantly improves liver function markers in fatty liver disease (NAFLD). Also delivers choline to support brain signaling and methylation — a nutrient 90% of Americans under-consume. Sunflower-derived form preferred for soy-allergic individuals. Very safe at standard doses.

Dose: 900–1,800 mg/day with meals; sunflower lecithin preferred over soy for allergy-sensitive individuals