Adding Lecithin to Fish Oil Greatly Improves the Absorption of DHA and EPA
- © Nils Osmar 2025. April 13, 2025
- This post is not intended as, and should not be taken as, medical advice.
- See full Medical Disclaimer
This study found that addition of lecithin led to a significant in DHA concentration:
- Plasma: Up to 61% higher relative DHA levels and a 47% increase in absolute DHA concentration. PMC
- Red Blood Cells (RBCs): An 18% rise in relative DHA levels.
- Adding lecithin enhances the absorption and distribution of DHA throughout the body. The study highlights the potential of combining dietary DHA with crude lecithin to improve DHA availability.
- See study: https://pmc.ncbi.nlm.nih.gov/articles/PMC4903106/
From the study
Crude lecithin, a mixture of mainly phospholipids, potentially helps to increase the systemic availability of dietary omega-3 polyunsaturated fatty acids (n-3 PUFA), such as docosahexaenoic acid (DHA). Nevertheless, no clear data exist on the effects of prolonged combined dietary supplementation of DHA and lecithin on RBC and plasma PUFA levels.
In the current experiments, levels of DHA and choline, two dietary ingredients that enhance neuronal membrane formation and function, were determined in plasma and red blood cells (RBC) from rats after dietary supplementation of DHA-containing oils with and without concomitant dietary supplementation of crude lecithin for 2–3 weeks. The aim was to provide experimental evidence for the hypothesized additive effects of dietary lecithin (not containing any DHA) on top of dietary DHA on PUFA levels in plasma and RBC.
Dietary supplementation of DHA-containing oils, either as vegetable algae oil or as fish oil, increased DHA, eicosapentaenoic acid (EPA), and total n-3 PUFA, and decreased total omega-6 PUFA levels in plasma and RBC, while dietary lecithin supplementation alone did not affect these levels. However, combined dietary supplementation of DHA and lecithin increased the changes induced by DHA supplementation alone. Animals receiving a lecithin-containing diet also had a higher plasma free choline concentration as compared to controls. In conclusion, dietary DHA-containing oils and crude lecithin have synergistic effects on increasing plasma and RBC n-3 PUFA levels, including DHA and EPA. By increasing the systemic availability of dietary DHA, dietary lecithin may increase the efficacy of DHA supplementation when their intake is combined.
Lecithin and Astaxanthin
Other studies have found that lecithin also helps with the absorption of astaxanthin. So I take all three together, with my other “early morning” supplements.
See study: https://pmc.ncbi.nlm.nih.gov/articles/PMC6412677/
Astaxanthin, a natural pigment carotenoid, is well known for its potential benefits to human health. However, its applications in the food industry are limited, due to its poor water-solubility and chemical instability. Six different emulsifiers were used to prepare astaxanthin-loaded emulsions, including whey protein isolate (WPI), polymerized whey protein (PWP), WPI-lecithin, PWP-lecithin, lecithin, and Tween20.
The droplet size, zeta potential, storage stability, cytotoxicity, and astaxanthin uptake by Caco-2 cells were all investigated. The results showed that the droplet size of the emulsions ranged from 194 to 287 nm, depending on the type of emulsifier used. The entrapment efficiency of astaxanthin was as high as 90%.
Rhonda Patrick on krill oil
If you rhink krill oil is a healthy alternative to fish oil, you may be mistaken, (I was buying it until recently; I’ve recently stopped.) Rhonda explains some of the problems with krill, including low EPA and DHA, and potential rancidity.
Not medical advice
This article is not intended as, and should not be taken as, medical advice. I’m not advising that people eat any particular diet or take any particular supplement(s), just reporting on what I’m doing. Supplements, like medications and other interventions, can have side effects; I would encourage people to research both possible benefits and side effects before starting on any supplementation regimen, and consult with a medical professional about any issues which might have a medical component. See full Medical Disclaimer
Other resources
- My Youtube channel Pathways to Longevity
- My Facebook group: Anti-Aging and Life Extension,
