Other
Phospholipids
Also known as: Phosphatidyl compounds, Phosphatidylcholine, Phosphatidylethanolamine, Membrane lipids
Phospholipids are a class of lipids that form the structural basis of cell membranes and serve as delivery vehicles for omega-3 fatty acids and other fat-soluble compounds. In krill oil, phospholipids enhance bioavailability of EPA/DHA compared to fish oil triglycerides.
Last reviewed June 2026 · Evidence graded from peer-reviewed research, not editorial opinion. Educational only — not medical advice.
Every Phospholipids product we have scored
| # | Product | Score | Per serving |
|---|---|---|---|
| 1 | Pure Encapsulations Phosphatidylcholine (sunflower) | 94 A | $1.10 |
| 2 | Complement ForHer Hormone Balance and Longevity Multivitamin for Women | 89 A | $0.67 |
| 3 | Thorne Phosphatidyl Choline | 89 A | $0.50 |
| 4 | Jarrow Formulas Neuro Optimizer | 87 A | $1.67 |
| 5 | Nootropics Depot NKO™ Krill Oil Softgels | 85 A- | $0.50 |
| 6 | Nootropics Depot Smart PS™ Phosphatidylserine Softgels | 81 A- | — |
| 7 | Natural Factors Higher Thoughts | 77 B+ | $0.67 |
| 8 | Kirkland Signature Krill Oil 500mg, 180 Softgels | 76 B+ | $0.17 |
| 9 | Live Conscious KrillWell | 76 B+ | $0.97 |
| 10 | Bluebonnet Nutrition POWER THOUGHT | 74 B+ | $1.47 |
| 11 | Codeage Liposomal Vitamin C+ | 71 B | $0.50 |
| 12 | Doctor's Best Real Krill, 350 mg, 60 Softgel | 70 B | $0.28 |
Scored on dose accuracy, form, label transparency and third-party testing. Per-serving cost is list price divided by servings per container. No brand pays to be listed or ranked.
Common questions
How much Phospholipids should I take?
The typical range is Typically 50–300 mg daily as part of krill/fish oil products; standalone phospholipids 100–600 mg daily. Chronic supplementation generally safe; benefits for cognition typically observed over weeks to months
When should I take Phospholipids?
With meals. Required; fat-soluble compound.
Which form of Phospholipids is best?
As component of krill oil and fish oil products. Other forms in the catalog: Standalone supplements (phosphatidylcholine, phosphatidylserine).
Is Phospholipids safe?
Commonly reported: Mild gastrointestinal upset (rare), Fishy odor in breath or sweat (from phospholipid-bound omega-3s).
Which Phospholipids supplement scores highest?
Pure Encapsulations Phosphatidylcholine (sunflower), at 94/100. Scored on dose accuracy, form, label transparency and third-party testing — no brand pays to be listed or ranked.
Daily target & upper limit
550 mg / day · UL 3500 mgPhospholipids has an established daily reference intake. See best forms, label synonyms, upper-limit warnings, and top-scoring supplements:
Phospholipids dosage reference →Primary uses
- Enhanced absorption of omega-3 fatty acids
- Cellular membrane support
- Liver health
- Cognitive function support
What systematic reviews concluded
Outcomes that systematic reviews of Phospholipids reached a verdict on: 2 with a benefit, 1 with no effect, 1 unclear. Each is quoted from a review and linked to it on PubMed. How these were read.
Reviews found a benefit (2)
“Four randomized clinical trials showed a significant body weight (BW) increase in patients treated with eicosapentaenoic acid (EPA), β-hydroxy-beta-methyl butyrate (β-HMB), arginine, and glutamine or marine phospholipids (MPL).” PMID 35888685
“to measure the overall enhancement power (percent increase compared to control group) of solid PL formulations on drugs' solubility, permeability and oral bioavailability, which were found to be 127.4% (95% CI [86.1, 168.7]), 59.6% (95% CI [30.1, 89.0]), and 18.5% (95% CI [10.1, 26.9]) respectively.” PMID 26296863
Reviews found no effect (1)
“Two years of treatment with Souvenaid probably does not reduce the risk of progression to dementia in people with prodromal AD.” PMID 33320335 · 2 reviews
Not enough to say: cognitive-functional outcomes.
How it works
- Structural components of cell membranes and lipoproteins
- Facilitate lymphatic absorption of fatty acids before portal circulation
- Support cell signaling and membrane fluidity
- Serve as precursors to neurotransmitters (e.g., acetylcholine)
Dosage
- Typical range
- Typically 50–300 mg daily as part of krill/fish oil products; standalone phospholipids 100–600 mg daily
- Timing
- With meals
- With food
- Required; fat-soluble compound
- Duration
- Chronic supplementation generally safe; benefits for cognition typically observed over weeks to months
- Special populations
- Generally well-tolerated; limited data in pregnant/nursing populations
Forms
- As component of krill oil and fish oil products· 70/100
- Standalone supplements (phosphatidylcholine, phosphatidylserine)· 70/100
Safety
Common side effects
- Mild gastrointestinal upset (rare)
- Fishy odor in breath or sweat (from phospholipid-bound omega-3s)
Contraindications
- Soy allergy (many phospholipid supplements sourced from soy lecithin)
- Shellfish allergy (if from krill source)
Products containing Phospholipids
Top-scoring supplements in our catalog that list Phospholipids on the label. Each product is graded on Formulate's ingredient-level rubric — dose accuracy, form, transparency, and third-party testing.
Evidence notes
Strong mechanistic basis for enhanced bioavailability of phospholipid-bound omega-3s vs. triglyceride forms (several comparative RCTs). Direct phospholipid supplementation shows moderate evidence for liver and cognitive support, though often studied as part of multicomponent supplements.
Grade B: Some human trials support key claims; further confirmation needed.
Cited research for Phospholipids
Clinical studies referenced across Formulate guides that mention phospholipids. Each links to the full study page with PubMed source + the guides that cite it.
Related in Other
Check a full stack
Formulate's free interaction checker lets you paste in any combination of supplements and medications at once — every pairing flags severity, timing, and cited evidence.
Open the checkerWhere does Phospholipids fit in your stack?
Answer two questions and get a stack graded on research — every ingredient scored on the evidence behind it, not the marketing.
Build my stack2 questions · free · no account needed to start
Also on iPhone — get the free app
Evidence-based supplement guides, no spam
We send a short digest when new guides drop — nothing else. No affiliate pushes, no sponsored content, unsubscribe anytime.
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.