Nootropic
Phosphatidylcholine
Also known as: PC, Lecithin (contains PC)
Major membrane phospholipid and choline source. Supports brain cell structure and liver health.
Last reviewed June 2026 · Evidence graded from peer-reviewed research, not editorial opinion. Educational only — not medical advice.
Daily target & upper limit
550 mg / day · UL 3500 mgPhosphatidylcholine has an established daily reference intake. See best forms, label synonyms, upper-limit warnings, and top-scoring supplements:
Phosphatidylcholine dosage reference →Primary uses
- Cell membranes
- Choline supply
- Liver health
- Brain health
How it works
- Cell membrane component
- Choline source
- Liver fat metabolism
Dosage
- Typical range
- 500-2000 mg daily
- Timing
- With meals
- With food
- Yes
- Duration
- Safe long-term
- Special populations
- Liver health, choline needs
Forms
- Softgels
- Lecithin granules
Safety
Common side effects
- GI upset
- Fishy odor
Contraindications
- None
Products containing Phosphatidylcholine
Top-scoring supplements in our catalog that list Phosphatidylcholine on the label. Each product is graded on Formulate's ingredient-level rubric — dose accuracy, form, transparency, and third-party testing.
Evidence notes
Membrane and liver support
Grade B: Some human trials support key claims; further confirmation needed.
Cited research for Phosphatidylcholine
Clinical studies referenced across Formulate guides that mention phosphatidylcholine. Each links to the full study page with PubMed source + the guides that cite it.
Related in Nootropic
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Medical disclaimer. This page is educational and does not replace advice from a qualified healthcare provider. Individual needs and risks vary — consult a professional before starting, stopping, or combining supplements, especially if you are pregnant or nursing, taking medication, or managing a health condition.