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Phosphatidylserine
Phosphatidylserine is a phospholipid that constitutes 13–15% of the phospholipids in the human cerebral cortex. It plays a critical role in cell membrane integrity, neurotransmitter release, and synaptic function, with clinical evidence for memory improvement and cortisol reduction.
Benefits
What is Phosphatidylserine?
Phosphatidylserine (PS) is a naturally occurring phospholipid concentrated in the inner leaflet of neuronal cell membranes. The brain maintains the highest concentration of PS of any organ, reflecting its fundamental importance to cognitive function.
In 2003, the US FDA granted PS a qualified health claim, permitting labels to state that consumption "may reduce the risk of dementia and cognitive dysfunction in the elderly". A 2022 systematic review and meta-analysis of five RCTs (n=783) concluded that PS supplementation had a positive effect on memory in older adults with cognitive decline.
Beyond cognitive ageing, PS has demonstrated cortisol-blunting properties in multiple clinical trials, reducing the stress hormone response to both physical exercise and psychological stress.
- Cell Membrane Integrity: Forms protein docking sites necessary for activation of Akt, PKC, and Raf-1 signalling pathways that regulate neuronal survival and synaptogenesis.
- Cholinergic Support: Improves acetylcholine release and Na+/K+-ATPase activity.
- HPA Axis Modulation: Blunts the HPA axis response to stress, reducing ACTH and cortisol secretion. A trial demonstrated a 35% decrease in cortisol at 600 mg/day.
- Anti-inflammatory Activity: Inhibits lipid peroxidation and decreases ROS production from microglia stimulated by amyloid-beta.
- Cognitive Support: 100–300 mg per day, divided into 2–3 doses with meals.
- Stress and Cortisol Reduction: 400–800 mg per day.
- ADHD (Paediatric): 200–300 mg per day.
PS is fat-soluble and should be taken with meals. Cognitive benefits typically emerge after several weeks.
- Common Side Effects: Stomach upset, insomnia (at high doses), flatulence, headache. Generally well-tolerated.
- Drug Interactions: May interact with anticholinergic medications and enhance acetylcholinesterase inhibitors.
- Allergen Note: Soy-derived PS may be unsuitable for soy allergies. Sunflower-derived alternatives available.
Possibly safe for up to six months at 100–300 mg daily. FDA GRAS status for both soy and sunflower forms.
Natural Sources & Forms
- Fish: Mackerel, herring, eel, tuna - among the best dietary sources (480–550 mg per 100 g).
- Organ Meats: Chicken heart (~414 mg/100 g), pig kidney (~218 mg/100 g).
- Soy-Derived Supplements: The most widely researched supplement form, typically 100 mg capsules.
- Sunflower-Derived Supplements: Soy-free alternative with identical chemical structure.
Research Studies
Phosphatidylserine and the human brain
Glade MJ, Smith K - Nutrition
Phosphatidylserine supplementation improved memory, attention, and verbal recall in elderly individuals with cognitive complaints.
The influence of soy-derived phosphatidylserine on cognition in age-associated memory impairment
Jorissen BL, Brouns F, Van Boxtel MP, Ponds RW, Verhey FR, Jolles J, Riedel WJ - Nutritional Neuroscience
Phosphatidylserine (300mg daily) significantly improved verbal memory and recall in elderly adults with memory impairment.
Frequently Asked Questions
Phosphatidylserine is a phospholipid that constitutes 13–15% of the phospholipids in the human cerebral cortex. It plays a critical role in cell membrane integrity, neurotransmitter release, and synaptic function, with clinical evidence for memory improvement and cortisol reduction.
The key benefits of Phosphatidylserine include: Anxiety & Calm, Cognitive Enhancement, Focus, Longevity, Memory, Mood, Stress Relief.
Cell Membrane Integrity: Forms protein docking sites necessary for activation of Akt, PKC, and Raf-1 signalling pathways that regulate neuronal survival and synaptogenesis. Cholinergic Support: Improves acetylcholine release and Na+/K+-ATPase activity. HPA Axis Modulation: Blunts the HPA axis response to stress, reducing ACTH and cortisol secretion. A trial demonstrated a 35% decrease in cortisol at 600 mg/day. Anti-inflammatory Activity: Inhibits lipid peroxidation and decreases ROS production from microglia stimulated by amyloid-beta.
Cognitive Support: 100–300 mg per day, divided into 2–3 doses with meals. Stress and Cortisol Reduction: 400–800 mg per day. ADHD (Paediatric): 200–300 mg per day. PS is fat-soluble and should be taken with meals. Cognitive benefits typically emerge after several weeks.
Common Side Effects: Stomach upset, insomnia (at high doses), flatulence, headache. Generally well-tolerated. Drug Interactions: May interact with anticholinergic medications and enhance acetylcholinesterase inhibitors. Allergen Note: Soy-derived PS may be unsuitable for soy allergies. Sunflower-derived alternatives available. Possibly safe for up to six months at 100–300 mg daily. FDA GRAS status for both soy and sunflower forms.
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