Phosphatidylserine is a natural supplement that has been proven to help improve mental health and cognitive function. It is often used by people who are suffering from depression, bipolar disorder, Alzheimer’s disease, ADHD, schizophrenia, and other similar conditions. The phospholipids found in Phosphatidylserine are essential for brain cell formation as well as the production of neurotransmitters like serotonin and dopamine. This article will explore how this supplement works to improve our mental health.
Phosphatidylserine is synthesized naturally in every species. At least half of the PS in humans is located in the brain. The supplemental form can be derived from Soy lecithin or sunflower oil. Bovine sources have been used in the past but are no longer due to potential health concerns.
What is Phosphatidylserine?
Phosphatidylserine (PS) is essential to support brain health and is synthesized by the body. Supplementation of it provides added benefits to the user. It is similar to a dietary fat, and the highest amounts it can be found naturally are in fish.
PS is a phospholipid that every species needs, mostly in the brain which accounts for half of the total amount in the human body.
There have been three main sources of supplemental Phosphatidylserine: bovine, soy lecithin and sunflower oil. Bovine sourced PS is no longer used, sold or added to supplements and so soy lecithin and sunflower oil derived versions are the only kind to be included. There is no health risk associated with these two at all, save for any soy related allergies people may have, in which case the sunflower oil derivative is the one to go for.
Phosphatidylserine can reduce stress and improve cognitive function and attention in both adults and children. It is a potential treatment for people suffering with Alzheimer’s, Parkinson’s and depression.
Memory formation has been shown to be improved by supplementation, as has learning ability.
Some studies have shown that PS can improve exercise performance.
Must Read: What is the best nootropic supplement for reducing anxiety, stress and improving mental ability?
What are the Health Benefits of Phosphatidylserine?
Here is snapshot of the most commons health benefits.
- Improves age associated memory impairment.
- Targets Alzheimer’s disease.
- Addresses cognitive decline.
- Helps mild cognitive stress.
- Helps depression and anxiety
- Aids sleep.
- Improves memory.
Phosphatidylserine is structured like a triglyceride (chain of 3 fatty acids), but the 2nd and 3rd are replaced by a phosphatidic acid and a serine amino acid. This is a phospholipid structure.
By increasing cell fluidity – when it is part of the cell membrane – and interacting with sodium potassium ATPase (enzyme), while reducing (downregulating) acetylcholinesterase, it exerts its benefits on cognitive function.
The last enzyme there, acetylcholinesterase, is that which breaks down one of our principal neurotransmitters, acetylcholine. By inhibiting the enzyme that breaks it down, the neurotransmitters can do their work for longer.
Studies involving children taking PS has shown that symptoms of ADHD [source] can be reduced, and also that general cognitive function and attention are both improved. Studies in adults confirms that attention and cognitive function are improved.
Some research even shows that when the two fatty acids derived from fish oil – EPA and DHA – are used as the Phosphatidylserine backbone then the effects on attention are even greater.
Cortisol levels, and therefore stress levels, have been reduced with PS supplementation, as well as stress levels which are independent of the cortisol (and heart rate) indicators. It appears that prolonged supplementation provides the anti-stress rather than brief cycles.
Phosphatidylserine is synergistic with Ginkgo Biloba, a herbal cognitive enhancer.
Here is a more detailed breakdown of how Phosphatidylserine supplements can help mental health.
How Phosphatidylserine Supplements Can Help Sleep
Phosphatidylserine is also known for its ability to improve sleep quality. It helps to regulate the body’s cortisol levels, which can help us get a good night’s sleep.
Cortisol is a hormone that is released in response to stress [ref], and it can interfere with our ability to fall asleep and stay asleep. Phosphatidylserine helps to keep cortisol levels under control, which allows us to relax and fall asleep more easily.
Can Phosphatidylserine Help Anxiety, and Depression
One of the most well-known benefits of phosphatidylserine is its ability to help improve mood and alleviate symptoms of anxiety and depression.
It does this by regulating the production of serotonin and dopamine, two neurotransmitters that are essential for good mental health. Phosphatidylserine can help to restore balance in people who are suffering from mood disorders, and it can also help to protect the brain against damage caused by stress.
Are There Other Benefits of Phosphatidylserine?
The main potential benefit aside from the cognitive related one is the enhancement of physical performance. This has been shown with tests involving cyclists.
Where Does Phosphatidylserine Come From?
Phosphatidylserine is synthesized naturally in every species. At least half of the PS in humans is located in the brain. The supplemental form can be derived from Soy lecithin or sunflower oil. Bovine sources have been used in the past but are no longer due to potential health concerns.
Foods that Contain Phosphatidylserine
Some of the best natural sources of phosphatidylserine include soybeans, cow brains, and spinach. It’s also found in supplements that are derived from bovine cortex or plant extracts like sunflower lecithin.
You can find some food products containing Phosphatidyserine – egg yolks for example! Vegetarians who do not eat eggs or meat may want to consider taking a supplement instead if they feel their mental health could benefit from an increase in this important brain nutrient.
Phospahtideserinne dosage should be 200-300mg per day depending on size and needs of an individual person
Phosphatidylserine Dosage and Use
For improving mental health, you should take 100mg of Phosphatidylserine once or twice per day. You can also increase this dosage to 200-300mg if needed, but keep in mind that too much supplementation may cause some people to experience gastrointestinal issues like nausea and flatulence.
It is recommended that women who are pregnant or breastfeeding avoid taking phosphatidylserine entirely. If there are any interactions with medications you’re taking (diabetes medication for example), speak to your doctor before starting a supplementation regimen!
The recommended daily dosage is 100mg of phosphatidyserine taken once or twice a day. Some people may need up to 300mg, but this supplement can cause gastrointestinal issues when taken in excess so it’s important not to exceed the 200-300mg mark!
Women who are pregnant or breastfeeding should avoid taking any supplements containing Phosphatidylserine since there have been no studies done on its effect during these times. There are also some medications that might interact with supplementation, so make sure you talk to your doctor before starting any regimen if you’re currently taking anything else for treatment purposes (diabetes medication for example).
Possible Side Effects
Some people may experience mild side effects when using phosphatidylserine, such as nausea and flatulence. These are usually rarer than the benefits of this supplement! If you’re taking any medications (especially diabetes medication) or have a preexisting condition like cancer, speak to your doctor before starting supplementation.
Phosphatidyserine can help with bipolar disorder by regulating serotonin levels in the brain. It also helps improve sleep quality which is essential for anyone who has mood swings due to bipolar disorder.
Phospahtideserinne dosage should be 200-300mg per day depending on size and needs of an individual person . Since too much supplementation may cause some gastrointestinal issues make sure not to take over 300mg per day.
Phosphatidylserine Benefits Conclusion
Soy and Sunflower derived Phosphatidylserine are very clean and effective additions to a nootropic supplement, but especially for people who don’t get much fish in their diet.
As nootropic ingredients go, it is not the most potent, considering we synthesize a lot of it in our brains anyway. Taking some as part of a blend will top up our existing supply or just add to it, thereby increasing the benefits a little more. Certainly, the evidence is there to suggest that supplementation is effective.
As always, when Phosphatidylserine is part of a full nootropic product, it is a solid platform and will be synergistic with many of the herbal inclusions that can be found.
