DrFeb
Health Guide

Phosphataidyl ethanolamine

Have you ever heard of **Phosphatidylethanolamine (PE)**? It might sound like a complex chemistry term, but it is actually a vital component of your body's daily operations. PE is a phospholipid—a type of fat that is essential for building the membranes that surround every single cell in your body. While your liver produces PE naturally, you also get it from your diet, particularly from egg yolks and soybeans. Think of PE as the structural 'bricks and mortar' that keeps your cells intact and helps your brain and nervous system communicate effectively.
Evidence BasedDietary Supplement
VERIFIED SOURCE

Bio-Activity Analysis

PE Content in Common Foods

SCIENTIFIC DATA VISUALIZATION

Y-Axis
PE Content (mg per 100g)
Food Source →

Health Benefits & Sources

Why You Need It

  • Cellular Structure: It is a key building block for cell membranes, ensuring cells maintain their shape and integrity.
  • Brain Health: PE supports the production of acetylcholine, a neurotransmitter vital for memory and cognitive function.
  • Gut Barrier Integrity: It helps maintain the protective lining of your digestive tract.

Deep Dive

Phosphatidylethanolamine is what we call a 'structural' nutrient. Its primary job is to build the outer layer of your cells. Without enough of it, cell membranes can become fragile.

Beyond structure, PE is a precursor to a molecule called Phosphatidylcholine (PC). This conversion is crucial for liver health, as PC helps transport fats out of the liver. For your brain, PE is involved in 'synaptic plasticity'—the ability of your brain to adapt and form new connections, which is essential for learning and memory.

Natural Food Sources

PE is naturally found in organ meats, egg yolks, and certain plants. Here are the top sources:

FoodAmount% DV
Beef Liver (cooked)100g~400mg
Egg Yolk1 large~150mg
Soybeans (cooked)1 cup~120mg
Shrimp100g~80mg
Peas1 cup~30mg

Supplementation

Dosage: There is no official Recommended Dietary Allowance (RDA) for PE. However, typical phospholipid supplements (like lecithin) contain varying amounts of PE.

Who should take it?: Individuals looking to support cognitive health or liver function may consider it, but food sources are always preferred. If you are vegan, soy lecithin is a primary source. Always consult a doctor before starting a new supplement regimen, especially if you have a history of liver issues.

Top Food Sources

Beef Liver
Best concentrated source
Egg Yolks
Easy to add to diet
Soy Lecithin
Common in processed foods
Shrimp
Good seafood option
Green Peas
Best plant-based vegetable source

Frequently Asked Questions

Not exactly. Lecithin is a mixture of phospholipids (including Phosphatidylcholine and Phosphatidylethanolamine). So, lecithin usually contains PE, but it is not pure PE.
Most likely not. If you eat a balanced diet containing eggs, soy, or meat, you are likely getting enough PE naturally.
Because it is an excellent emollient. It helps repair the skin barrier and allows other ingredients to penetrate the skin more effectively.
Research is ongoing. While it supports brain chemistry (acetylcholine production), there is no definitive cure for memory loss using PE supplements.

Safety & Side Effects

PE is generally considered safe when consumed through food.

Supplement Safety:

  • Side Effects: Usually mild (digestive upset, diarrhea, or nausea).
  • Interactions: It may interact with blood thinners (like Warfarin) or anticholinergic drugs.
  • Allergies: Avoid if you have a known allergy to soy or eggs.

Who should avoid it?: Pregnant or breastfeeding women should stick to dietary sources unless advised otherwise by a healthcare provider.

Scientific References

  • [1]Role of Phosphatidylethanolamine in Liver Health (Journal of Lipid Research)
  • [2]Phospholipids and Cognitive Function (Neuroscience & Biobehavioral Reviews)
  • [3]Dietary Sources of Choline and Phospholipids (American Journal of Clinical Nutrition)