Phosphatidylserine: Exploring the Multifaceted Benefits From Memory to Mood

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Phosphatidylserine, a key component in cell membranes, offers numerous health benefits. Widely known for its role in supporting brain health, this supplement has been linked to improved memory and cognitive function. Studies also suggest it may help reduce stress and enhance athletic performance, making it a versatile addition to health regimes. With its natural presence in the body and in certain foods, phosphatidylserine supplements are gaining attention for their role in maintaining overall well-being.

What Is Phosphatidylserine?

Phosphatidylserine is a fatty substance produced in the body that covers and protects every cell and is vital in the functioning of nerve cells within the brain. As a phospholipid, it plays a key role in ensuring cell membrane integrity and fluidity. This substance is essential for the proper functioning of nerve cells within the brain and is instrumental in transmitting messages between them.

While the body can synthesize phosphatidylserine, the majority of it comes from our diet. It is found in certain foods like soybeans, egg yolks, and chicken liver. However, the modern diet often lacks sufficient amounts, making supplementation a consideration for many people.

Supplementation of phosphatidylserine has gained popularity due to its potential benefits, particularly in brain health. It has been studied for its role in enhancing cognitive functions such as memory, concentration, and learning. Additionally, it is believed to have a calming effect on the brain, which may help reduce stress and improve mood.

Phosphatidylserine is required for healthy nerve cell membranes and myelin. Aging of the human brain is associated with biochemical alterations and structural deterioration that impair neurotransmission. Exogenous PS (300-800 mg/d) is absorbed efficiently in humans, crosses the blood-brain barrier, and safely slows, halts, or reverses biochemical alterations and structural deterioration in nerve cells.

It supports human cognitive functions, including the formation of short-term memory, the consolidation of long-term memory, the ability to create new memories, the ability to retrieve memories, the ability to learn and recall information, the ability to focus attention and concentrate, the ability to reason and solve problems, language skills, and the ability to communicate. It also supports locomotor functions, especially rapid reactions and reflexes.
Phosphatidylserine and the human brain [PMID: 25933483]

What Are the Benefits of Phosphatidylserine?

Phosphatidylserine, a phospholipid found naturally in the body and critical for brain health, has become a popular dietary supplement. Its supplementation is associated with various health benefits, particularly for cognitive functions. Here are the key health benefits of Phosphatidylserine:

Enhances Cognitive Functions: Phosphatidylserine is known for its ability to improve memory, focus, and concentration, making it beneficial for cognitive performance. Additionally, when combined with omega-3 fatty acids like DHA, it can significantly enhance cognitive functions in elderly individuals with memory complaints. /PMID: 20523044 Studies have shown that it helps maintain healthy nerve cell membranes, supports short-term and long-term memory formation, and improves learning and recall abilities. /PMID: 39317299 /PMID: 25933483
Supports Brain Health in Aging: It may help in reducing age-related cognitive decline and is often considered for use in conditions like Alzheimer’s and dementia. In Alzheimer’s patients given 300mg phosphatidylserine, vocabulary and picture matching scores increased after treatment. [PMID: 26345866]
Neuroprotective Properties: Phosphatidylserine may protect brain cells and support the overall health and functionality of neurons. Studies have shown that it helps improve memory and cognitive function in conditions like Alzheimer’s Disease (AD) and Parkinson’s Disease (PD). In AD patients, PS supplementation can enhance memory, cognitive abilities, and daily life quality, especially in the early stages of the disease. In PD patients, it aids in improving motivation, anxiety, and mood while supporting overall brain health. Additionally, PS has been found to have antidepressant effects, reducing depressive symptoms and stress responses in Major Depressive Disorder (MDD) patients. It also shows promise in enhancing exercise performance by reducing stress hormone levels and improving recovery. Moreover, PS can help manage inflammation and protect brain cells during ischemic strokes. This versatile supplement supports various neurological functions, making it a valuable tool for brain health. /PMC9382310
Cognitive Support and Memory Enhancement: Especially in older adults, potentially helping in the management of age-related cognitive decline. In one study, phosphatidylserine was shown to significantly improve memory and cognitive function in elderly patients with moderate to severe cognitive decline over six months. /PMID: 8323999 Another study found that it particularly benefited those with age-associated memory impairment, leading to marked improvements in learning and memory tasks after just 12 weeks. /PMID: 2027477
Mood Regulation: Some studies suggest that Phosphatidylserine can have a positive effect on mood, potentially alleviating symptoms of depression and anxiety. Some studies indicate that Phosphatidylserine can have a positive effect on mood, potentially alleviating symptoms of depression and anxiety. Another study found that Phosphatidylserine supplementation in young adults led to reduced feelings of stress and improved mood, particularly in those with higher levels of neuroticism. /PMID: 11842886 In elderly people with depression who had not responded to standard treatments, PS combined with omega-3 supplements showed promising results in improving mood and reducing cortisol levels. These findings highlight the potential of Phosphatidylserine in enhancing mood and managing symptoms related to mental health. /PMC4508628
Improves Symptoms of ADHD: It’s been studied for its potential to improve attention, impulsivity, and hyperactivity in children and adults with ADHD. In one study, PS supplementation resulted in ADHD symptoms and short-term auditory memory in children. /PMID: 23495677 Preliminary evidence from a review suggests that phosphatidylserine supplementation could reduce symptoms of inattention in children. However, due to the small number of studies and varied methods used, these findings are likely to evolve with future research. Additional rigorous studies are needed. /PMC9208377
Stress Reduction: Phosphatidylserine might help lower stress by reducing the production of cortisol, a stress hormone, particularly in response to physical stress. A study on healthy males found that short-term supplementation with 600 mg of phosphatidylserine per day significantly reduced cortisol levels following moderate intensity exercise. Additionally, the study indicated an improved testosterone to cortisol ratio, suggesting that phosphatidylserine supplementation can support a more favorable hormonal balance during physical stress. /PMC2503954
Athletic Performance: By reducing stress and fatigue, it may improve exercise endurance and recovery in athletes. Cortisol increases in response to exercise. In a placebo-controlled study, 9 men took 800 mg/d phosphatidylserine for 10 days. This significantly blunted the ACTH and cortisol responses to physical exercise. The researchers concluded that phosphatidylserine may counteract stress-induced activation of the hypothalamo-pituitary-adrenal axis. [PMID: 1325348]

PS is an effective supplement for combating exercise-induced stress and preventing the physiological deterioration that can accompany too much exercise. PS supplementation promotes a desired hormonal status for athletes by blunting increases in cortisol levels.
The effects of phosphatidylserine on endocrine response to moderate intensity exercise [PMC2503954]

Food Sources of Phosphatidylserine

Food Source	Amount of Phosphatidylserine
Soybeans (boiled, 3.5 oz)	100 mg
Chicken Heart (3.5 oz)	414 mg
Atlantic Mackerel (3.5 oz)	480 mg
Chicken Liver (3.5 oz)	123 mg
White Beans (cooked, 3.5 oz)	107 mg
Egg Yolk (1 oz, one large egg)	134 mg
Beef Liver (3.5 oz)	194 mg

Is Phosphatidylserine Safe?

Phosphatidylserine is safe as a dietary supplement. This natural compound found abundantly in the human body and various foods, has been extensively studied and is safe for consumption. When taken as a supplement, it has shown minimal to no adverse effects in numerous research studies, underlining its safety profile. The body’s inherent familiarity with phosphatidylserine, due to its natural presence in cell membranes, particularly in the brain, contributes to its high tolerability and low risk of side effects. This makes phosphatidylserine supplements a reliable choice for those looking to enhance cognitive function and overall brain health.

Medication Interactions with Phosphatidylserine

Anticoagulants and Antiplatelet drugs (e.g., Warfarin, Aspirin): Phosphatidylserine might increase the blood-thinning effect of these drugs, potentially increasing the risk of bleeding.
Acetylcholinesterase Inhibitors (e.g., Donepezil, Rivastigmine): Used for Alzheimer’s disease, these drugs might have their effects enhanced or altered when taken with phosphatidylserine, potentially affecting neurotransmitter levels.
Glucocorticoids (e.g., Cortisone, Prednisone): Phosphatidylserine may counteract stress hormone effects. When combined, it might reduce the effectiveness of glucocorticoids.
Timed-release Drugs: Phosphatidylserine could potentially alter the absorption rate of timed-release medications, affecting their efficacy.

Supplement Interactions with Phosphatidylserine

Omega-3 Fatty Acids (like Fish Oil): Phosphatidylserine may work synergistically with omega-3 fatty acids, potentially enhancing cognitive benefits. However, this combination might also increase the blood-thinning effect, similar to the interaction with anticoagulant medications.
Ginkgo Biloba: Both Ginkgo Biloba and Phosphatidylserine are known for their cognitive-enhancing effects. When taken together, they may amplify each other’s effects on memory and cognition. There is also a potential for increased risk of bleeding, similar to combining with anticoagulants.
St. John’s Wort: This herb is often used for depression and mood disorders. Combining it with Phosphatidylserine might enhance its mood-stabilizing effects, but it could also lead to unpredicted changes in neurotransmitter levels.
Vitamin E: As an antioxidant, Vitamin E may work synergistically with Phosphatidylserine to protect brain cells from oxidative stress. However, this combination might also potentiate the blood-thinning effect.

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Phosphatidyl Serine – Seeking Health

Phosphatidyl Serine is a phospholipid that supports a healthy stress response in the body. This supplement contains 150 mg of non-GMO sunflower sourced phosphatidylserine per capsule. Phospholipids are fat-like molecules that make up our flexible cell walls and allow hormones, neurotransmitters, and nutrients to function normally.*

Key Benefits and Actions*

Supports healthy concentration and cognition
Supports feelings of calm and healthy mood
Helps to support a healthy stress response

Amount Per 1 Capsule Serving
Phosphatidylserine … 150mg (from sunflower lecithin)

Food First!

Although this article discusses supplements in detail, don’t forget that we are absolutely committed to the “Food First” approach to nutrition. When it comes to your health, the totality of your eating habits far surpasses the impact of individual nutrients or any single supplement you consume. Even though this article doesn’t delve into the broader picture of your overall diet, it’s crucial to keep this element at the forefront of our minds. Food is one of the “Pillars of Health”. Your food needs to provide all the vitamins, minerals, fiber, and phytochemicals to nourish your body systems down to the cellular level.

Food choices, rather than supplements, are the most critical factors for a healthy gut microbiome. These trillions of tiny inhabitants in your gut affect your brain waves; they orchestrate your immune system. They possess the power to create molecules that can switch genes on or off and are even capable of synthesizing neurotransmitters. Opting for organic foods and steering clear of plastic packaging (including those labeled BPA-free) is a smart move to limit toxin exposure. The sum of all these parts leads to a powerful conclusion: the ultimate key to your health lies in the quality and balance of the food you consume. Supplements are secondary.

To Sum It Up

Phosphatidylserine supplements offer a range of health benefits, particularly in enhancing brain function and cognitive abilities. Studies suggest they may improve memory, concentration, and learning capabilities. Additionally, these supplements can help in managing stress levels and might even support athletic performance by aiding in recovery and muscle soreness. While naturally present in the body and certain foods, supplementation provides a straightforward way to access these benefits.

This Article is Not a Substitute for Medical Advice

Dietary supplements are not designed to diagnose, treat, cure, or prevent any disease. The Supplement Sciences website seeks to provide comprehensive access to the most relevant supplement information along with convenient online ordering. We do not provide medical advice and cannot guarantee that every product suggested is completely without risk. Since each person is unique in their health history and medication use, it is important to discuss supplements with your personal physician. Specifically, pregnant women and individuals being treated for cancer or liver or kidney problems must consult their physician about every nutritional supplement they plan to take. People taking medications for the treatment of HIV or with a history of organ transplant must not take supplements without consulting with their physician.