What is phosphatidylserine?
Phosphatidylserine (PS) is a phospholipid -- a fat-soluble molecule that forms an essential part of cell membranes. While phosphatidylserine is present in all body cells, it is particularly concentrated in the brain, where it makes up approximately 15% of brain phospholipids.
In brain cell membranes, phosphatidylserine plays a critical role in cell signaling, neurotransmitter release, and cell-to-cell communication. The body synthesizes phosphatidylserine on its own, but it can also be obtained from food (especially organ meats, fish, and soybeans).
How phosphatidylserine works
Phosphatidylserine participates in several important brain processes:
- Cell membrane structure: PS is a key component of the inner layer of cell membranes, ensuring membrane flexibility and functionality
- Neurotransmitter release: PS supports the release of neurotransmitters (such as acetylcholine, dopamine, serotonin) from synapses
- Cell signaling: PS participates in many signaling pathways, including protein kinase C activation
- Apoptosis: PS plays a role in programmed cell death, signaling immune cells to remove damaged cells
Evidence and benefits
Research on phosphatidylserine spans several areas:
Cognitive function: Older studies with bovine brain-derived PS showed promising results regarding cognitive function in older adults (Crook et al., 1991). Newer studies with soy-based PS have yielded more mixed results. Currently, PS does not have a specific EFSA-approved health claim.
Cortisol response: Some studies have examined PS's effects on cortisol (stress hormone) response during physical exertion (Monteleone et al., 1992). Results suggest a possible effect, but studies have been small in scale.
Physical performance: PS's potential effects on physical performance and recovery have been studied. Results are preliminary and inconsistent.
Memory and learning: Some studies have examined PS's relationship with memory and learning (Kato-Kataoka et al., 2010). Results have been promising but not sufficiently robust for definitive conclusions.
Important note: Phosphatidylserine supplements do not currently have a specific EFSA-approved health claim. The US FDA has allowed a limited and qualified health claim for PS and dementia risk, but this claim is heavily qualified ("very limited and preliminary research").
How to take phosphatidylserine
Typical dose: Most studies have used 100-300 mg per day, often divided into 2-3 doses. 100 mg three times daily is the most common regimen.
Timing: PS is typically taken with food, as fat-containing food may improve absorption. The time of day is not critically important.
Sources: Modern PS supplements are typically derived from soy-based or sunflower-based PS. Older studies used bovine brain-derived PS, which is no longer commercially available.
Precautions: PS is generally well-tolerated. Consult your doctor if you take blood thinners or anti-inflammatory medications. Those with soy allergies may want to avoid soy-based PS.
Who should consider phosphatidylserine?
People who may consider phosphatidylserine supplementation include:
- Individuals wanting to support cognitive health as they age
- Athletes looking for potential recovery-supporting supplements
- People in mentally demanding occupations
- Those whose diet is low in animal-sourced foods (the primary PS sources)
Frequently asked questions
Can you get enough phosphatidylserine from food? Phosphatidylserine is found in organ meats, fish, white beans, and soybeans. A modern Western diet contains about 130 mg of PS per day. Organ meat consumption has decreased, meaning many people get less PS than previous generations.
Are soy-based and bovine brain-derived PS equivalent? Older positive studies used bovine brain-derived PS. Soy-based PS is chemically slightly different in its fatty acid profile. Not all results may be transferable from one source to another.
Can PS be combined with omega-3? Yes, some researchers recommend this combination since omega-3 fatty acids (especially DHA) are also important for brain membranes. Omega-3 enriched PS is also available.
Does PS have side effects? PS is generally well-tolerated. Side effects are rare and may include sleep disturbances or digestive issues at high doses.
How long should PS be taken before noticing results? Studies have used periods of 6-12 weeks. PS's effects are cumulative and immediate results should not be expected.
References
- Crook TH, Tinklenberg J, Yesavage J, Petrie W, Nunzi MG, Massari DC. (1991). Effects of phosphatidylserine in age-associated memory impairment. Neurology, 41(5), 644-649.
- Monteleone P, Maj M, Beinat L, Natale M, Kemali D. (1992). Blunting by chronic phosphatidylserine administration of the stress-induced activation of the hypothalamo-pituitary-adrenal axis in healthy men. European Journal of Clinical Pharmacology, 42(4), 385-388.
- Kato-Kataoka A, Sakai M, Ebina R, Nonaka C, Asano T, Miyamori T. (2010). Soybean-derived phosphatidylserine improves memory function of the elderly Japanese subjects with memory complaints. Journal of Clinical Biochemistry and Nutrition, 47(3), 246-255.
See also:
Browse brain health supplements at MaxFit.
Disclaimer
A food supplement is not a substitute for a varied and balanced diet and a healthy lifestyle.
