Phosphatidylserine (PS) is a unique phospholipid that plays a crucial role in maintaining the health of your brain cells. It acts as a protective covering and facilitates communication between these cells. Interestingly, every single cell in your body produces phosphatidylserine, which helps shield cells from potential threats.

One of the significant advantages of PS is its ability to cross the blood-brain barrier, making it essential for maintaining mental sharpness and memory. By increasing glucose levels in the brain and enhancing membrane potential, function, and fluidity, PS supports optimal brain function.

Unfortunately, animal studies have shown that the levels of phosphatidylserine in the brain tend to decline with age. However, this vital substance can be found in certain foods such as soybeans, egg yolks, and liver. Alternatively, you can opt for phosphatidylserine supplements, available in powder and capsule forms. Incorporating phosphatidylserine into your diet may offer various health benefits, particularly for your brain.

The consumption of phosphatidylserine has been explored in treating neurodegenerative disorders and age-related cognitive decline. Several studies suggest that it may enhance brain power, as individuals who took the supplement demonstrated improved short-term memory, mood, and concentration. For example, they displayed better recall of names and objects. However, further research is needed to fully validate these findings.

Moreover, phosphatidylserine has shown promise in effectively addressing chronic stress. Recent studies indicate that it assists in modulating the hypothalamus axis, promoting resilience against both acute and chronic stress.

Research has also examined the role of phosphatidylserine in learning and ADHD in children. Studies have revealed that a daily intake of 200 mg may benefit children with ADHD, while supplementation with 100 mg per day may improve memory function and learning abilities in students.

Beyond cognitive benefits, phosphatidylserine acts as an antioxidant, safeguarding your body against the harmful effects of free radicals. This protection can potentially reduce the risk of developing conditions such as diabetes and cancer.

Additionally, phosphatidylserine has been associated with reduced muscle fatigue and soreness. In fact, consuming higher amounts (up to 800 milligrams daily) may aid in post-exercise recovery. Studies suggest that it can minimize muscle soreness and decrease the release of stress hormones during and after physical activity, ultimately enhancing your exercise experience.

While phosphatidylserine offers numerous health benefits and supports overall bodily function, it's important to note that consuming it does come with some risks. Some individuals may experience mild symptoms such as upset stomach, bloating, or insomnia, which usually subside after a few weeks of supplementation.

Moreover, due to its role in blood clotting, an increased intake of phosphatidylserine may potentially thin your blood. If you are taking medications like warfarin or any anti-inflammatory drugs, it is advisable to consult your doctor before adding phosphatidylserine supplements to your diet.

In terms of dosage, research suggests that the human body can absorb between 300 and 800 milligrams of phosphatidylserine per day. Taking more than this threshold will not lead to additional absorption; instead, the excess will be processed and eliminated from the body. Considering that the average Australian diet provides approximately 130 milligrams of phosphatidylserine per day, supplementing your diet with an additional 200 milligrams should help you reach the absorption threshold. Generally, dosages of up to 200 milligrams three times daily are considered safe.

Phosphatidylserine holds great promise as a potential ally in maintaining brain health, managing stress, and supporting various aspects of physical and mental well-being. As always, it is recommended to consult with a healthcare professional before making any significant changes to your diet or supplement regimen.

References

Kato-Kataoka A, Sakai M, Ebina R, Nonaka C, Asano T, Miyamori T. Soybean-derived phosphatidylserine improves memory function of the elderly Japanese subjects with memory complaints. J Clin Biochem Nutr. 2010 Nov;47(3):246-55. doi: 10.3164/jcbn.10-62. Epub 2010 Sep 29. PMID: 21103034; PMCID: PMC2966935.

Hirayama S, Terasawa K, Rabeler R, Hirayama T, Inoue T, Tatsumi Y, Purpura M, Jäger R. The effect of phosphatidylserine administration on memory and symptoms of attention-deficit hyperactivity disorder: a randomised, double-blind, placebo-controlled clinical trial. J Hum Nutr Diet. 2014 Apr;27 Suppl 2:284-91. doi: 10.1111/jhn.12090. Epub 2013 Mar 17. PMID: 23495677.

Komori T. The Effects of Phosphatidylserine and Omega-3 Fatty Acid-Containing Supplement on Late Life Depression. Ment Illn. 2015;7(1):5647. Published 2015 Apr 1. doi:10.4081/mi.2015.5647

Glade MJ, Smith K. Phosphatidylserine and the human brain. Nutrition. 2015;31(6):781-786. doi:10.1016/j.nut.2014.10.014

Jorissen BL, Brouns F, Van Boxtel MP, Riedel WJ. Safety of soy-derived phosphatidylserine in elderly people. Nutr Neurosci. 2002;5(5):337-343. doi:10.1080/1028415021000033802