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Phosphatidylcholine

Supplement phospholipid brain & moodgeneral nutrition
Aka: PC, polyenylphosphatidylcholine
Brands seen in Singapore: Thorne, NOW Foods, BodyBio, Natural Factors, Source Naturals
Third-party tested: Thorne certifies other products with NSF Certified for Sport, but nothing for phosphatidylcholine.Certification is granted per product, so check the tub you actually own. Not being listed is not the same as failing.
Not medical advice. Check with your doctor or pharmacist before you start, stop or change the timing of anything you take.
How to use
What it’s for
The main dietary form of choline, a cell-membrane lipid
Take with
Food · it is absorbed intact as a phospholipid
Pros & cons
Pros
  • About half of US dietary choline comes in this form
  • Choline has a set AI and UL — unusual for a supplement
  • No clinically relevant medicine interactions known
Cons
  • 2003 Cochrane: no clear lecithin benefit in dementia
  • High choline: fishy body odour, sweating, low BP
  • Typical caps give 10–250 mg; review doses were g/day
Sources
  1. NIH ODS — Choline fact sheet (Health Professional) · read 2026-08-27
    what it says
    “About half the dietary choline consumed in the United States is in the form of phosphatidylcholine … Choline is not known to have any clinically relevant interactions with medications”
  2. NIH ODS — Choline fact sheet, Neurological disorders section · read 2026-08-27
    what it says
    “a 2003 Cochrane Review of 12 randomized trials … found no clear clinical benefits of lecithin supplementation for treating Alzheimer's disease or Parkinsonian dementia”
  3. NIH ODS — Choline fact sheet, Health Risks from Excessive Choline · read 2026-08-27
    what it says
    “High intakes of choline are associated with a fishy body odor, vomiting, excessive sweating and salivation, hypotension, and liver toxicity”
  4. Focus on Cognitive Enhancement: A Narrative Overview of Nootropics and "Smart Drug" Use and Misuse (Biology 2025) · read 2026-08-27
    what it says
    “Phosphatidylcholine, a key component of lecithin … serves as a choline reservoir. Therapeutic efficacy in older adults may require significantly higher doses, with preventative use around 3.6 g/day”
  5. HSA — Health Supplements Guidelines (Jan 2026), Tables 4–5 vitamin and mineral limits · read 2026-08-27
    what it says
    “Table 4: Vitamins Limits … Table 5: Minerals Limits [neither table names choline or phosphatidylcholine]”
  6. iHerb Singapore — phosphatidylcholine category page (default best-selling order) · read 2026-08-27
    what it says
    “Thorne · NOW Foods · BodyBio · Natural Factors · Source Naturals [first distinct brands, default order]”
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Updated 2026-08-30. Every line above traces to a numbered source. Kozen-X is not a medical device and does not give medical advice. It lists what published sources have written down — nothing more. A pair not listed is unrecorded, not cleared. Before you start, stop or re-time anything, talk to your doctor or pharmacist.