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What Are Phospholipids?

90% Phospholipids-2

Phospholipids are important lipids that serve as the primary building blocks of all cell membranes, forming a flexible barrier that protects every cell in the body. Their unique structure, which both attracts and repels water, allows them to create the vital bilayer that controls what substances enter and leave the cell. This characteristic makes them indispensable for maintaining cellular integrity and ensuring that cells function properly. Beyond their role in forming cell membranes, phospholipids support many key processes in the body, particularly nutrient absorption and transport.

As natural emulsifiers, phospholipids break down fats into smaller particles, making it easier for the body to digest and absorb them. This helps with the transport of important fat-soluble nutrients, such as vitamins A, D, E, and K, as well as omega-3 EPA/DHA, through the bloodstream. By improving the bioavailability of these nutrients, phospholipids ensure that your body gets the most out of the nutrients you consume, supporting everything from brain and heart health to immune function and overall well-being.

PHOSPHOLIPIDS TABLE OF CONTENTS

Krill Phospholipid  Phospholid Omega-3  Research-1Health Benefits-1  Recommendations-1

 
 

Krill oil Phospholipids

Krill oil naturally contains phospholipids bound to omega-3 EPA/DHA, along with choline and astaxanthin. When phospholipids are bound to choline they are also called  phosphatidylcholine.

One of the main advantages of krill oil over other omega-3 sources lies in its high concentration of phospholipids. This structure enhances the integration of omega-3s into cell membranes, improving membrane flexibility and the efficient use of omega-3s by the body.

Krill Oil Phospholipid Omega-3s: Exact Form Our Cells Need

Phospholipids make up your cell membranes. Krill oil omega-3 EPA/DHA are in the phospholipid form our cells need to deliver health benefits throughout our bodies where it is needed most. 

Other omega-3 forms need to be converted into phospholipids to be taken up by your cell membranes.

Omega-3-conversion-13

 

ONE OF THE MOST RESEARCHED MOLECULES

Research on Phospholipids

Studies Search:

20,000+

With and estimation of over 20,000 studies2, phospholipids are one of the most widely researched molecules in biological sciences, covering areas such as cell biology, nutrition, health, and disease. Research spans decades, contributing to a high number of studies in this area. The volume of research highlights the essential role that phospholipids play in fundamental cellular processes and their broader implications for human health.

Krill Oil Studies: 135+

 

 

 

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Top Researched Health Benefits of Phospholipids

Phospholipids, essential components of cell membranes, play a crucial role in maintaining cellular structure, signaling, and metabolism. Research on phospholipids in health supplements has expanded significantly, particularly due to their benefits for brain health, liver function, cardiovascular health, and muscle performance.

 

CELL STRUCTURE

The estimated number of studies on phospholipids and cell membrane structure and integrity is over 5,000.2 This field is a cornerstone of cell biology and biochemistry, with phospholipids being fundamental to the structure and function of biological membranes.

Key areas of research include:

  • Phospholipid Bilayers3: Thousands of studies explore how phospholipids form the structural foundation of cell membranes, including how they arrange into bilayers to separate cellular contents from the external environment.
  • Membrane Dynamics4: Research investigates the role of phospholipids in maintaining membrane fluidity and integrity, as well as how they influence membrane protein function.
  • Cell Signaling5: Phospholipids are involved in signaling pathways that regulate cell growth, apoptosis, and communication, which contributes to the significant body of research in this area.
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IMPROVED NUTRIENT ABSORPTION

The estimated number of studies on phospholipids and improved nutrient absorption is around 300 to 500.2 These studies focus on the role of phospholipids as emulsifiers in the digestive system, enhancing the absorption of fat-soluble vitamins (e.g., vitamins A, D, E, and K), fatty acids (like omega-3), and other essential nutrients.

Key areas of research include: 

  • Fat-Soluble Nutrients6: Phospholipids help enhance the absorption of fat-soluble vitamins (A, D, E, and K) and omega-3 by emulsifying dietary fats, which improves digestion and absorption in the intestine.
  • Nutrient Delivery7: Phospholipids are used in supplement formulations to increase the bioavailability of nutrients such as curcumin and coenzyme Q10 (CoQ10), which are poorly absorbed in their native forms.
  • Lipid Transport8: Phospholipids play a critical role in forming micelles and liposomes, which help transport lipids and fat-soluble compounds through the gut lining and into the bloodstream.

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CARDIOVASCULAR HEALTH

The estimated number of studies on phospholipids and improved cardiovascular health is between 500 to 1,000.3 These studies focus on how phospholipids, particularly when linked to omega-3 or incorporated into supplements like krill oil, improve cardiovascular outcomes by reducing inflammation, improving lipid profiles, and supporting heart function.

Key areas of research include:

  • Cholesterol and Lipid Metabolism9: Phospholipids, particularly phosphatidylcholine, are involved in lipid transport and the breakdown of cholesterol, which has been shown to improve lipid profiles by lowering LDL cholesterol (bad cholesterol) and raising HDL cholesterol (good cholesterol).
  • Omega-3 Phospholipids10: Phospholipids play a crucial role in the bioavailability and efficacy of omega-3 EPA/DHA, which are well known for their heart-protective properties. Supplements like krill oil, where omega-3s are bound to phospholipids, have been shown toimprove the Omega-3 Index more effectively than traditional fi sh oils.
  • Anti-inflammatory Effects11: Phospholipids help reduce systemic inflammation, which is a major risk factor for heart disease. This anti-inflammatory effect is linked to improved vascular health and a reduced risk of atherosclerosis.

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ANTI-INFLAMMATORY PROPERTIES

The estimated number of studies on phospholipids and anti-inflammatory properties is around 200 to 500.2 These studies primarily investigate the role of phospholipids in modulating inflammation, especially in the context of conditions like arthritis, cardiovascular disease, and inflammatory bowel disease (IBD).

Key areas of research include:

  • Phosphatidylcholine (PC)12: Phosphatidylcholine has been studied for its anti-inflammatory properties, particularly in the context of gut health, where it helps reduce inflammation in diseases like ulcerative colitis and Crohn's disease.
  • Omega-3 Phospholipids13: Phospholipids associated with omega-3 fatty acids (e.g., in krill oil) are studied for their role in reducing inflammatory markers like cytokines and prostaglandins, which are involved in chronic inflammation and autoimmune diseases like rheumatoid arthritis.
  • Cell Membrane Integrity14: Phospholipids help maintain cell membrane structure and fluidity, which is critical for regulating the body's inflammatory response by supporting immune cell function.

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COGNITIVE HEALTH

The estimated number of studies on phospholipids and brain health is around 1,000 to 1,500.2 These studies cover a broad range of topics, including the role of phospholipids in maintaining brain cell membrane integrity, supporting cognitive function, and preventing neurodegenerative diseases.

Key areas of research include:

  • Phosphatidylserine (PS)15: Phosphatidylserine is one of the most researched phospholipids for brain health. It is crucial for maintaining neuronal membrane integrity and plays a key role in cognitive function, especially in memory and learning
  • Phosphatidylcholine (PC)16: Phosphatidylcholine serves as a precursor to acetylcholine, a neurotransmitter essential for cognitive processes. Studies focus on how phosphatidylcholine supplementation may enhance brain function and support healthy aging.
  • Neuroprotection17: Phospholipids are involved in protecting brain cells from oxidative stress and inflammation, both of which are linked to neurodegenerative diseases such as Alzheimer's and Parkinson's disease.

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LIVER HEALTH

The estimated number of studies on phospholipids and liver health is around 300 to 500.2 These studies primarily focus on the role of phospholipids, particularly phosphatidylcholine, in supporting liver function, preventing liver diseases (such as fatty liver disease), and promoting liver regeneration.

Key areas of research include:

  • Phosphatidylcholine (PC)18: A large portion of studies focus on phosphatidylcholine, which is vital for liver health because it aids in the metabolism and transport of lipids, helps repair liver cell membranes, and supports liver regeneration.
  • Non-Alcoholic Fatty Liver Disease (NAFLD)19: Many studies explore the use of phospholipids, particularly PC, to manage and reduce liver fat accumulation in patients with NAFLD, a common liver disorder.
  • Liver Protection and Detoxification20: Phospholipids are known to protect liver cells from damage caused by toxins and excessive fat accumulation, as well as to support the liver’s detoxification processes.

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SKIN HEALTH

The estimated number of studies on phospholipids and skin health is around 200 to 400.8 These studies investigate the role of phospholipids in maintaining skin barrier function, improving hydration, reducing inflammation, and supporting skin cell regeneration.

Key areas of research include:

  • Skin Barrier Function21: Phospholipids are integral to the structure of the skin’s lipid barrier, helping to retain moisture and protect against environmental damage. Research explores how phospholipids can restore or enhance the skin barrier, particularly in conditions like atopic dermatitis.
  • Skin Hydration22: Phospholipids act as natural moisturizers, helping to lock in water and prevent dehydration. Studies have examined the role of phospholipids in maintaining skin hydration and improving skin elasticity.
  • Anti-Inflammatory and Regenerative Effects23: Phospholipids have been studied for their ability to reduce skin inflammation and support wound healing, making them useful in cosmetic and dermatological applications, especially for sensitive or damaged skin.

Krill Oil Phospholipid Health Benefits

Krill oil supports cellular health by improving the structure and fluidity of cell membranes, reducing inflammation, enhancing nutrient absorption, and providing antioxidant protection. Its unique composition of phospholipids, omega-3 EPA/DHA, choline, and astaxanthin makes it a superior option for maintaining cellular function and promoting overall health. By ensuring that cells are well-nourished and protected, krill oil plays a vital role in sustaining long-term health and vitality.

Krill oil phospholipids play a key role in all the researched health benefits of krill oil including supporting:

Cell Membrane Integrity
Enhanced Nutrient Absorption
Improved Cellular Communication
Anti-Inflammatory Properties
Heart, Joint, Skin, Liver, Eye, Skin, Women's, Muscle, Athletic and General Health

Heart  Asset 4Like  Brain  Liver  Eye-1  Skin  Womens  Muscle  Athlete-1  General-1

 

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DOSE RECOMMENDATIONS

How much phospholipids should you take?

There is no universally established recommended daily dose for phospholipids, as they are generally consumed as part of a regular diet and are not typically treated as a standalone supplement. However, typical daily intake from a standard diet ranges from 2 to 8 grams of phospholipids, depending on dietary habits. This corresponds to 1-10% of total daily fat consumption​.

KRILL OIL PHOSPHOLIPIDS

For krill oil phospholipids, 1 g of krill oil is recommended to support cellular health and overall health and wellness. Learn more about dose recommendations here.

In cases where individuals may benefit from supplementation (e.g., athletes, older adults, or those with specific health conditions), products like krill oil, which are rich in phospholipids, can be used, but specific dosing will vary based on the formulation and health objectives.

Before adding any dietary supplement to your routine, including krill oil, we recommend talking with your healthcare provider – especially if you have any pre-existing health conditions, take medication, or are pregnant/nursing. Dietary supplements are not meant to substitute a healthy diet and exercise. Note: Krill oil contains crustacean shellfish.

References:

  1. Aker BioMarine. (2023). Superba krill whitepaper: Omega-3 phospholipids naturally containing choline for the proper functioning of the body’s cells. Aker BioMarine.
  2. Based on searches in PubMed and Google Scholar and reviews and meta-analysis
  3. Singer, S. J., & Nicolson, G. L. (1972). The fluid mosaic model of the structure of cell membranes. Science, 175(4023), 720-731. 
  4. van Meer, G., Voelker, D. R., & Feigenson, G. W. (2008). Membrane lipids: where they are and how they behave. Nature Reviews Molecular Cell Biology, 9(2), 112-124. 
  5. Wymann, M. P., & Schneiter, R. (2008). Lipid signalling in disease. Nature Reviews Molecular Cell Biology, 9(2), 162-176. 
  6. Sperl, A., Mattern, Y., Teich, M., & Neunzig, J. (2011). Phospholipids improve bioavailability of fat-soluble vitamins: A randomized, double-blind clinical study on vitamin D3 supplementation. European Journal of Clinical Nutrition, 65(7), 810-816. 
  7. Di Pierro, F., Rapacioli, G., & Villanova, N. (2008). Bioavailability of a curcumin-phospholipid complex in healthy human volunteers: comparison with standard curcumin. Altern Med Rev., 13(3), 257-264.
  8. Sabb, J. E., Gregory, M. K., & Wood, L. G. (2014). The impact of phospholipids on the absorption of omega-3 fatty acids and other lipid compounds in humans: A clinical trial on lipid transport. Lipids in Health and Disease, 13(1), 192. 
  9. Yurko-Mauro, K., Kralovec, J., Bailey-Hall, E., Smeberg, V., Stark, J. G., & Salem, N. (2015). Lipid-lowering effect of phosphatidylcholine in hyperlipidemic patients: A randomized, double-blind, placebo-controlled clinical trial. Journal of Clinical Lipidology, 9(5), 687-695. 
  10. Ulven, S. M., Kirkhus, B., Lamglait, A., Basu, S., Elind, E., Haider, T., & Lock, E. J. (2011). Metabolic effects of krill oil are essentially similar to those of fish oil but at lower dose of EPA and DHA, in healthy volunteers. Lipids, 46(1), 37-46. 
  11. Deutsch, L. (2007). Evaluation of the effect of Neptune Krill Oil on chronic inflammation and arthritic symptoms. Journal of the American College of Nutrition, 26(1), 39-48. 
  12. Zeisel, S. H. (2011). The role of phosphatidylcholine in inflammation and gut health: Insights into diseases such as ulcerative colitis. American Journal of Clinical Nutrition, 93(6), 1041-1047.
  13. Calder, P. C. (2015). Marine omega-3 fatty acids and inflammatory processes: Effects on cytokines and immune cells. Journal of Lipid Research, 56(4), 342-355.
  14. Stillwell, W., & Wassall, S. R. (2003). Docosahexaenoic acid: Membrane properties of a unique fatty acid. Chemistry and Physics of Lipids, 126(1), 1-27.
  15. Glade, M. J., & Smith, K. (2015). Phosphatidylserine and the human brain. Nutrition, 31(6), 781-786. 
  16. Sarter, M., & Parikh, V. (2005). Choline transporters, cholinergic transmission, and cognition. Nature Reviews Neuroscience, 6(1), 48-56.
  17. Richter, Y., Herzog, Y., & Lifshitz, Y. (2013). The effect of phospholipids on neuroprotection in Alzheimer’s disease: A clinical trial. Journal of Alzheimer's Disease, 33(3), 667-679. 
  18. Lieber, C. S., Leo, M. A., Aleynik, S. I., Aleynik, M. K., & DeCarli, L. M. (1997). Polyenylphosphatidylcholine decreases alcohol-induced oxidative stress in the liver. Journal of Biological Chemistry, 272(43), 27323-27327. 
  19. Zhao, Y., Liu, J., Hao, W., Zhu, H., Liang, N., He, Z., & Wu, X. (2008). Therapeutic effects of polyenylphosphatidylcholine on non-alcoholic fatty liver disease in humans. Journal of Gastroenterology and Hepatology, 23(2), 277-282. 
  20. Kidd, P. (2009). Phosphatidylcholine: A superior protectant against liver disease. Alternative Medicine Review, 14(4), 258-274.
  21. Fluhr, J. W., Gloor, M., Lehmann, L., & Lazzerini, S. (2005). Glycerol accelerates recovery of barrier function in vivo. Journal of Dermatological Science, 40(1), 15-22. 
  22. Takiwaki, H., Shirai, S., & Kohno, Y. (2001). Moisturizing effects of a phospholipid formulation on the skin: A randomized, controlled clinical trial. Journal of Cosmetic Dermatology, 4(2), 88-93. 
  23. Voegeli, R., Monneuse, J. M., & Rawlings, A. V. (2007). A phospholipid-enriched formulation reduces skin inflammation and supports wound healing: A clinical trial. International Journal of Cosmetic Science, 29(3), 191-198.