Recently the subject of a talk during Gwyneth Paltrow’s In Goop Health Summit, phospholipids are becoming increasingly discussed in wellness communities.
Found naturally in the body and making up around half of the entire cell membrane, phospholipids are the protectors of our cells. Think of them as bodyguards working alongside proteins to allow nutrients to reach the cells and seeing that waste is removed. It also has a communication function to ensure the cells are functioning as they should and the body is operating effectively, whether in regard to immunity, the nervous system or cardiovascular function.
In the discussion, Paltrow flagged that she takes BodyBio PC every day – a supplement made up of a pure liposomal phospholipid complex that she praises for its support of brain health.
We spoke to Dr Corrinne Giles, PCN Dietitian, Derby City North Primary Care Network to find out more.
What are phospholipids?
“Phospholipids are a type of lipid / fat that form the structural framework of cell membranes”, she begins. “Every cell in the human body is surrounded by a membrane made up of phospholipids. They are composed of a hydrophilic (water-attracting) "head" containing a phosphate group and two hydrophobic (water-repelling) "tails" made of fatty acids”.
Dr Giles reveals, “This unique structure allows them to create the bilayer that makes up cell membranes, helping regulate what enters and exits the cell”.
According to the expert, the main types of phospholipids include:
- “Phosphatidylcholine (PC) – The most abundant phospholipid in cell membranes, important for cell structure and signaling. Found in foods like eggs and soybeans.
- Phosphatidylethanolamine (PE) – Found in brain and nervous tissue, it plays a role in membrane curvature and fusion.
- Phosphatidylserine (PS) – Important for cell signalling and apoptosis (programmed cell death). It is found in high amounts in brain cells.
- Phosphatidylinositol (PI) – Involved in intracellular signalling and membrane anchoring of proteins.
- Phosphatidylglycerol (PG) – A precursor to cardiolipin and found in lung surfactant, essential for lung function.
- Cardiolipin (CL) – A unique phospholipid found in the inner mitochondrial membrane, crucial for energy production”.
Do you need to supplement with phospholipids?
The dietitian says “In most cases, a healthy, balanced diet provides enough phospholipids, and supplementation is generally not necessary for most people. Phospholipids are found in various foods, such as eggs, soybeans, sunflower seeds, and other plant and animal-based sources. They are also produced naturally in the body”.
She adds, “Phospholipids are not considered an essential nutrient, meaning your body can function without supplementation, but it may provide benefits in certain cases”. But flags that there are certain health conditions that may find these supplements beneficial, spotlighting those “affecting lipid metabolism, liver function, or neurological health (such as Alzheimer's or Parkinson's)”.
You may also find them necessary if have dietary restrictions. “If someone follows a strict vegan or vegetarian diet and isn't consuming enough phospholipid-rich foods like eggs or dairy, supplementation might help ensure adequate intake”, Dr Giles reveals.
She stresses “If you're considering supplementation, it's always a good idea to check with a healthcare professional to see if it's necessary for your specific health needs”.
What are the potential benefits of taking phospholipids?
Dr Giles highlights the following:
- “Improved brain function: phospholipids like phosphatidylcholine and phosphatidylserine support cognitive function, memory and mental clarity.
- Gut health: some phospholipids, such as phosphatidylcholine, support gut lining integrity and may help with conditions like IBS and ulcerative colitis, but please check with your healthcare professional before starting on supplementation.
- Liver support: phosphatidylcholine is a key component in bile, aiding fat metabolism.
- Heart health: phospholipids contribute to healthy cholesterol levels and may support cardiovascular function
- Anti-inflammatory effects: they help regulate inflammation in the body, which may be beneficial for autoimmune or inflammatory conditions.
However, the doctor stresses “While these potential benefits are promising, more conclusive evidence is still needed to fully support the direct impact of phospholipids on heart health, brain health, gut health and immune conditions. As with any supplement or health claim, it's important to approach it with caution and consult with a healthcare provider for personalized advice”.
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BodyBio PC
Here’s a little fact for you: our brain is made up of 60 per cent phospholipids, which break down over time due to ageing and toxins, and are reduced by a whopping 20 per cent by the time we reach 80.
So a little top-up is no bad thing, and BodyBio PC – a pure liposomal phospholipid complex namechecked by one Ms Paltrow – can help to rebuild and maintain their health. From improved brain function to better mental clarity and more consistent energy, the benefits for your grey matter are endless, it seems. A real no-brainer.
Buy now £85.04, Healf
NAD+ At Home Liposomal NAD+ Capsules
NAD+ (Nicotinamide Adenine Dinucleotide) is a coenzyme found in every cell of the body and is lauded in the anti-ageing space for its restorative properties but often comes in injectable form.
NAD+ At Home has the aforementioned yet it has formulated a supplement with the highest bioavailability possible. This is achieved through nano liposomal technology, which is effectively bubbles created from phospholipids that fuse to the cell membrane and release the repairing NAD to the cells. The latter naturally declines as we age so its supplementation can play a role in maximising cellular health, mental clarity and boosting energy levels.
Buy now £95.00, NAD+ At Home
Pureclinica Triple Strength Phosphatydyl Serine and Phosphatidyl Choline 350Mg
This supplement from Pureclinica offers a potent hit of phospholipids. You will find 350mg of it in here, as well as 50mg of phosphatidylcholine. These ingredients were selected for their beneficial impact on cell integrity and the impact that they can have on the feel-good hormones in the body. They are derived from clean sources free from GMO and soy and quality tested.
Its fans praise the easy-to-swallow nature of the dietary add-ons.
Buy now £33.99, Amazon
BodyBio Fish Oil+ with SPM
Fish oil supplementation is likely the one we are all most familiar with - I’ve been taking them since I was a child. While they may not be as tasty as the orange-flavoured gummies of our youth, BodyBio has captured phospholipid-based 3:1 DHA/EPA essential fatty acids and set them alongside caviar extract.
Not just a way to flex about your caviar consumption, these ingredients are selected for their ability to support vital organs like the brain, heart and skin. It does so at a cellular level, while harnessing the power of phospholipids to ensure bioavailability.
Buy now £56.24, Healf
Altrient Liposomal Magnesium 30 Sachets
If you find supplements tough to swallow, you may find the Altrient Liposomal Magnesium sachets easier to slip into your routine.
The brand uses phosphatidylcholine as a tool to maximise absorption of the named magnesium element which has a whole host of benefits. The ingredient has been linked to combatting tiredness and boosting energy, the functioning of the nervous system and even the maintenance of our bones and teeth.
Buy now £87.96, Planet Organic
