Health Guide

Phosphatidylserine

Imagine your brain cells as a bustling city; for it to run smoothly, the roads need to be in good condition. Phosphatidylserine (PS) is the 'asphalt' for your brain cell membranes. It is a fatty substance called a phospholipid that protects and feeds your brain cells, helping them communicate effectively. While your body makes small amounts, you can also get it from food (like organ meats and soy) or supplements. It's most famous for its ability to sharpen memory, improve focus, and help the body manage stress by regulating the 'stress hormone' cortisol.

Evidence BasedDietary Supplement

VERIFIED SOURCE

Bio-Activity Analysis

Cognitive Improvement Score (Placebo vs. PS)

SCIENTIFIC DATA VISUALIZATION

Y-Axis

Improvement Score (Points)

Group →

Health Benefits & Sources

Why You Need It

Cognitive Powerhouse: Supports memory, focus, and concentration, especially as we age.
Stress Buster: Helps regulate cortisol levels, keeping you calm under pressure.
Exercise Recovery: May reduce muscle damage and soreness during intense workouts.

Deep Dive

Phosphatidylserine is vital for cellular communication. Think of it as the gatekeeper of your cells, controlling what enters and exits. In the brain, high concentrations of PS help maintain fluidity in cell membranes, which is essential for neurotransmitters (like dopamine and serotonin) to do their job. Studies suggest that PS supplementation can improve cognitive function in older adults experiencing memory decline. Furthermore, by acting on the hypothalamic-pituitary-adrenal (HPA) axis, it appears to blunt the body's physiological response to physical and mental stress.

Natural Food Sources

Phosphatidylserine is naturally found in various foods, though concentrations are generally higher in animal products. However, the soybeans used in most supplements provide a safe and effective plant-based alternative.

Food	Amount (Approximate per 100g)	% Daily Value (DV)
Beef Brain	700 mg	High
Soy Lecithin	300 mg	Moderate
White Beans	150 mg	Moderate
Atlantic Mackerel	100 mg	Moderate
Chicken Heart	80 mg	Low

Supplementation

Since it is difficult to consume large amounts of brain or organ meats daily, supplements are a popular choice. Most studies use doses ranging from 100 mg to 300 mg daily, usually split into two or three doses. Look for supplements derived from sunflower lecithin (soy-free) or soy lecithin.

Top Food Sources

Soy Lecithin (Powder/Granules)

Easiest plant-based source to add to smoothies.

White Beans (Cannellini)

Great in soups and salads.

Mackerel

Also provides Omega-3s for brain health.

Organ Meats (Liver/Brain)

Most potent natural source, but rarely consumed.

Green Leafy Vegetables

Provide small amounts of phospholipids.

Frequently Asked Questions

Historically, PS was extracted from cow brains, but due to safety concerns (mad cow disease), modern supplements are almost exclusively derived from soybeans or sunflower lecithin.

For cognitive benefits, studies often show results after 4 to 6 weeks of consistent daily use.

No. Serine is an amino acid. Phosphatidylserine is a phospholipid made *from* serine and fatty acids.

Yes, many people stack PS with caffeine. PS may help smooth out the 'jitters' or cortisol spike associated with caffeine.

Safety & Side Effects

Phosphatidylserine is generally recognized as safe (GRAS) by the FDA when taken at recommended doses.

Who should be cautious?

Blood Thinners: PS has a blood-thinning effect. If you take medication like Warfarin (Coumadin), consult your doctor.
Pregnancy: There is not enough data to confirm safety during pregnancy, so avoid supplements.

Side Effects: Very rare, but may include mild digestive upset (gas, bloating) or insomnia if taken too late in the day.

Scientific References

[1]Kato-Kataoka, A. et al. (2010). 'Effect of soybean-derived phosphatidylserine on cognitive function in elderly patients.' *Journal of Clinical Biochemistry and Nutrition*.
[2]Monteleone, P. et al. (1990). 'Blunting of stress-induced cortisol response by phosphatidylserine.' *Journal of Clinical Endocrinology and Metabolism*.
[3]Jorissen, B. L. et al. (2001). 'The influence of soy-derived phosphatidylserine on cognition in age-associated cognitive decline.' *Nutritional Neuroscience*.