Nootropic profile
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.
Educational only: this is not medical advice. Always check with a qualified healthcare professional before starting any supplement.
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.
What it does for you
Community and editorial ratings, out of 5:
How to take it
- 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.
Watch out for
- 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.
The science, if you're curious.
- Forms protein docking sites necessary for activation of Akt, PKC, and Raf-1 signalling pathways that regulate neuronal survival and synaptogenesis.
- Improves acetylcholine release and Na+/K+-ATPase activity.
- Blunts the HPA axis response to stress, reducing ACTH and cortisol secretion. A trial demonstrated a 35% decrease in cortisol at 600 mg/day.
- Inhibits lipid peroxidation and decreases ROS production from microglia stimulated by amyloid-beta.
Where to find it
- 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.
The research
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
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 main benefits people report from Phosphatidylserine are: Anxiety & Calm, Cognitive Enhancement, Focus, Longevity, Memory, Mood, Stress Relief.
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.
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-deriv...
Forms protein docking sites necessary for activation of Akt, PKC, and Raf-1 signalling pathways that regulate neuronal survival and synaptogenesis.Improves acetylcholine release and Na+/K+-ATPase activity.Blunts the HPA axis response to stress, reducing ACTH and cortisol secretion. A trial demonstra...
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