Where do you get phospholipids from your diet and supplements?

November 10, 2025 •

2 min read

Phospholipids are a crucial component of all cell membranes, giving them structure and regulating their permeability. You can get phospholipids from a variety of natural sources in your diet or from targeted supplements like lecithin or krill oil.

Quick Summary

Phospholipids, vital for cell membranes and brain health, are found in many foods, particularly egg yolks, soy, milk, and organ meats. They are also available via popular supplements derived from soy, sunflower, or marine sources like krill.

Key Points

Rich Dietary Sources: Excellent food sources of phospholipids include egg yolks, soybeans, milk, organ meats, and fatty fish like salmon.
Supplement Options: For a more concentrated dose, supplements like soy or sunflower lecithin, and krill oil are widely available.
Essential for Cells: Phospholipids are the primary structural components of the lipid bilayer that forms all cell membranes, regulating what enters and exits the cell.
Brain and Liver Support: Specific phospholipids like phosphatidylserine (PS) support cognitive function, while phosphatidylcholine (PC) is critical for liver health and metabolism.
Choline Supply: Phosphatidylcholine is a key dietary source of choline, an essential nutrient for cellular and nervous system health.
Omega-3 Transport: Marine-sourced phospholipids, such as those in krill oil, help transport beneficial omega-3 fatty acids to the brain more efficiently.
Diet vs. Supplement: Whole food sources offer a complete nutrient package, whereas supplements provide a more targeted and concentrated intake of specific phospholipid types.

Understanding Phospholipids

Phospholipids are a class of lipids that are major components of all biological membranes. Each molecule features a hydrophilic (water-attracting) phosphate head and two hydrophobic (water-repelling) fatty acid tails. This unique structure allows them to arrange into the lipid bilayer that forms the foundation of cell membranes, controlling what enters and exits the cell. Beyond their structural role, phospholipids are integral to many cellular processes, including signaling, fat absorption, and protecting the liver from fat accumulation.

Major Types of Phospholipids

Common types of phospholipids include Phosphatidylcholine (PC), a primary component of lecithin and source of choline; Phosphatidylserine (PS), important for nerve cells; Phosphatidylethanolamine (PE), vital for cell membrane structure; and Phosphatidylinositol (PI), involved in cell signaling.

Dietary Sources of Phospholipids

Phospholipids are found in many foods. Animal sources include egg yolks, milk, dairy products, organ meats, and oily fish. Plant-based options are soybeans (often used for lecithin), sunflower seeds, legumes, cruciferous vegetables like broccoli, whole grains, wheat germ, and some oils like rapeseed and flaxseed.

Phospholipid Supplements

Supplements offer concentrated phospholipids. Common forms are:

Lecithin: A mixture of phospholipids, mainly phosphatidylcholine, often from soy or sunflower.
Krill Oil: Marine-derived, providing phospholipids with omega-3 fatty acids.
Phosphatidylserine (PS): Supports brain function and memory, typically from soy or sunflower.

Dietary vs. Supplement Phospholipids


Feature	Dietary Phospholipids	Supplement Phospholipids
Source	Whole foods like eggs, soy, fish, and dairy.	Concentrated extracts from sources like soy, sunflower, or krill.
Composition	A natural mix of different phospholipid species, along with other nutrients and fats.	Often standardized to contain a higher concentration of a specific phospholipid (e.g., PC, PS) or bound to omega-3s.
Benefits	Provides a holistic nutrient profile and benefits of whole foods.	Offers a targeted approach for specific health concerns, such as cognitive decline or liver health.
Considerations	Intake can be inconsistent depending on diet; overall nutrient profile can vary.	May lack the broader nutritional context of whole foods; potential for allergens depending on source (e.g., soy).

Conclusion: Making the Right Choice for Your Health

Phospholipids are essential lipids for cell function and overall health. While the body synthesizes some, dietary intake is crucial. Rich food sources like eggs and fatty fish provide phospholipids along with other nutrients. Supplements such as lecithin and krill oil offer a concentrated, targeted intake. The best choice depends on individual needs, diet, and health goals. A balanced diet, potentially combined with supplementation, supports adequate phospholipid intake. For more information on choline's role, see the NIH Office of Dietary Supplements website.

Frequently Asked Questions

Eggs, specifically the yolk, are one of the richest and most bioavailable food sources of phospholipids, providing a significant amount of lecithin (phosphatidylcholine).

Yes, excellent plant-based sources include soybeans, sunflower seeds, legumes like kidney and black beans, wheat germ, and certain cruciferous vegetables such as broccoli and Brussels sprouts.

Supplements are not necessarily better, but they can be a useful tool for a targeted approach. While whole foods provide a broader nutritional profile, supplements offer concentrated amounts of specific phospholipids like PS or PC.

Phospholipids, especially phosphatidylserine (PS) and those carrying omega-3 fatty acids like DHA, are crucial for brain cell membranes and cognitive function, including memory, concentration, and focus.

Lecithin is a specific type of phospholipid mixture, commonly extracted from soy or sunflower, and primarily composed of phosphatidylcholine. While all lecithin is a phospholipid, not all phospholipids are lecithin.

Yes, krill oil is particularly rich in phospholipids that are bound to omega-3 fatty acids, which is thought to improve their absorption and transport into the brain. Fish oil also contains phospholipids.

Some cooking methods can influence phospholipid levels. For example, boiling and steaming can increase the apparent content of some phospholipids, while high salinity processes like salting can degrade them.