Phosphatidyl-serine (PS) is an acidic phospholipid synthesized in the brain and plays a significant role in brain structure and function. These phospholipids are part of the protective cell membrane and play an important role in transmitting messages between nerve cells in the brain by aiding in neurotransmitter release, synaptic activity, and receptor function. It also reduces neuroinflammation, which is a contributing factor in many central nervous system diseases.
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PS synthesis can be disrupted by various means and is thought to decrease with age. This may be one of the factors linked with neurodevelopmental diseases (like ADHD and autism spectrum disorders) and neurodegenerative diseases (like Alzheimer's and Parkinson's).
Read on to learn about the benefits of phosphatidylserine, and how to maintain PS levels in your brain through food and dietary supplements. We will share research outcomes on dietary aids, recommended dosage, and possible side effects.
Benefits of Phosphatidylserine
PS is believed to play a role in mood regulation, restorative sleep, and cognitive functions, such as attention, focus, processing speed, and memory. High levels of PS are found in the hippocampus (a structure in the brain responsible for learning and memory). These phospholipids are also known to enhance exercise performance with faster reaction time and reflexes.
Studies in animals suggest that levels decline with age, and food and dietary supplements may counteract this. Likewise, they may help with conditions such as:
The Food and Drug Administration has not formally approved phosphatidylserine for treating any medical conditions; however, it has recognized the small studies that show improvement in cognitive function and has indicated that PS found in food products is generally recognized as safe (GRAS)
Where Do I Find Phosphatidylserine?
Aside from being produced in the brain, PS exists naturally in certain foods, like soybeans, white beans, cabbage, sunflower, fatty fish, organ meats, and egg yolk.
It can also be purchased in pill form wherever vitamins are sold, and there has been a notable uptick in the consumption of supplements like Neuriva and other brain health dietary aids.
Supplements were originally made from PS synthesized in cow brains; however, since the outbreak of mad cow disease, the industry has moved towards more natural methods of producing PS such as soy or soy-free products like sunflower lecithin.
PS can be purchased as an isolated substrate but is often recommended in combination with other supplements like B vitamins, folate, and omega-three fatty acids to be fully effective.
Research on Phosphatidylserine
A handful of studies have explored the health effects of phosphatidylserine supplements. However, many of the studies are small and dated.
May Boost Athletic Performance
Phosphatidylserine supplements may help increase exercise capacity and improve athletic performance. Researchers also found that phosphatidylserine may help decrease muscle soreness and protect against an increase in levels of cortisol, a stress hormone that often occurs as a result of overtraining.
May Improve Memory Loss
Phosphatidylserine is often taken to try to slow age-related memory loss. In a study published in the Journal of Clinical Biochemistry and Nutrition, 78 older people with mild cognitive impairment were assigned to six months of treatment with phosphatidylserine supplements or a placebo.
In tests performed at the end of the six-month period, participants who took phosphatidylserine were found to have experienced a significant improvement in memory.
May Ease Depression
Phosphatidylserine is thought to play a role in helping to regulate mood. In a study published in Mental Illness, for instance, people over the age of 65 with major depression took a supplement containing phosphatidylserine and the omega-3 fatty acids DHA and EPA three times daily for 12 weeks. At the study's end, scores on a depression scale had improved.
More research is needed from large-scale, well-designed clinical studies before phosphatidylserine (or DHA) can be recommended for depression. This Mental Illness study, for example, cannot conclude whether phosphatidylserine, DHA, EPA, or the combination of supplements provides benefits.
May Treat ADHD Symptoms
Using phosphatidylserine in combination with omega-3 fatty acids may aid in the treatment of ADHD symptoms in children, suggests a study published in European Psychiatry. For the study, 200 children with ADHD were assigned to 15 weeks of treatment with either a placebo or a supplement containing phosphatidylserine and omega-3 fatty acids.
Study results revealed that participants treated with the combination of phosphatidylserine and omega-3 fatty acids experienced a significantly greater reduction in hyperactive/impulsive behavior and a greater improvement in mood compared to those given the placebo.
Another study published in compared phosphatidylserine to placebo in children who had been diagnosed with ADHD. After two months, the treatment group showed significant improvement in auditory memory, inattention, and impulsivity. This was a small study involving only 36 children. More and larger studies need to be performed to further assess safety and efficacy.
May Lower Cortisol Levels
Some studies have shown that phosphatidylserine supplementation reduces the body's levels of cortisol, a steroid hormone that the body produces in response to stress.
Cortisol also plays a major role in regulating many of the body's functions. High levels are associated with adverse health effects such as increased blood glucose and blood pressure, so keeping cortisol levels in check is beneficial.
Although research is limited, some evidence hints that phosphatidylserine may help improve exercise capacity, alleviate muscle soreness, protect memory, regulate mood, and improve symptoms of ADHD. However, further research is needed to explore these possible benefits.
Warnings and Contraindications of Phosphatidylserine
Phosphatidylserine may have a blood-thinning effect. If you take blood-thinning medication such as Coumadin (warfarin), take anti-inflammatory medication, or have blood clotting problems, speak with your doctor before taking phosphatidylserine. Do not take it within two weeks of scheduled surgery.
Phosphatidylserine supplements may also interact with medications used to treat glaucoma, Alzheimer's disease, antihistamines, and antidepressants. Because additional potential interactions with many medications have not been tested, ask your doctor before using phosphatidylserine.
It is also important to note that supplements, in general, are not tested for safety the same way prescription medications are. The safety of supplements in people who are pregnant or breastfeeding, children, and those with medical conditions or who are taking medications has not been established.
Supplements are not regulated by the Food and Drug Administration, which means that the content of some products may differ from what is specified on the product label. In addition, dosage recommendations on various supplement products differ and may lead to excess intake and side effects.
The safety of phosphatidylserine supplements is not well established and active ingredients may differ within pill bottles and between brands due to lack of government regulation. It is important to research the brand and manufacturer before purchasing any supplements.
Possible Side Effects of Phosphatidylserine
Verywell / Gary Ferster
Phosphatidylserine can have side effects you should be aware of before you take this supplement. You may experience headaches, intestinal gas, stomach upset, or insomnia. It may also interact with other medications.
Always discuss the medications you are taking and other health concerns you may have with a healthcare provider before you begin taking phosphatidylserine.
Phosphatidylserine Dosage and Preparation
A review article noted that 300 milligrams to 800 milligrams a day of phosphatidylserine are absorbed efficiently in humans, and according to the Natural Medicine Comprehensive Database, the therapeutic dose for memory loss is 100 milligrams taken two or three times per day.
If you're thinking of taking a supplement containing phosphatidylserine, talk to a healthcare provider about what dosage might be most appropriate for you.
It is always safest to start with the lowest recommended doses and recognize that positive effects can take time. If you take doses on the higher end, especially starting out, you will be more likely to experience the negative side effects.
Gold Standard for Maintaining Mental Health and Cognitive Function
To maintain your memory and brain functioning, a healthy lifestyle is always at the forefront of maintaining cognitive function and preventing neurocognitive disease processes.
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If you're still thinking of trying phosphatidylserine, be sure to consult your primary care provider first. Avoid self-treating any medical condition as a means of avoiding or delaying standard care.
What foods contain phosphatidylserine?
Phosphatidlylserine can be found in organ meats (chicken and beef liver), fatty fish (mackerel and tuna), soybeans (edamame), and white beans. Some other foods, such as eggs and dairy products, contain negligible amounts of phosphatidylserine, but may also add to your daily intake.
Does Neuriva have side effects?
Neuriva is a brain health supplement that contains phosphatidylserine along with other ingredients including folate, vitamin B6, vitamin B12, and coffee fruit extract. Side effects may include stomach upset, sleepiness, or sleep difficulties.
Who should not take phosphatidylserine?
Speak with your doctor before taking phosphatidylserine, especially if you take a blood thinner, antidepressant, antihistamine, or medication for glaucoma or Alzheimer's disease. The safety of supplements in people who are pregnant or breastfeeding, children, and those with medical conditions or who are taking medications has not been established.
When should you take phosphatidylserine?
Speak with your doctor about the best phosphatidylserine supplementation regimen for you. Generally, experts recommend taking it before bedtime if you're using it to counteract insomnia, or when cortisol levels are highest (e.g., in the morning and after exercise).
If you're looking to add more phosphatidylserine foods to your diet, try boiling edamame for a quick snack.
Image Credit:
bhofack2/iStock/GettyImagesPhosphatidylserine is a type of phospholipid, a fat-soluble compound that makes up cell membranes. Phosphatidylserine is found in especially high concentrations in the brain, according to Kaiser Permanente.
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While the body does make its own phosphatidylserine, you can also increase your levels by eating foods with phosphatidylserine or taking supplements.
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Getting 300 to 800 milligrams of phosphatidylserine daily through food or supplements is tied to slowing, stopping or reversing the deterioration of nerve cells, per a June review in &#;Nutrients&#;. And, this dosage seems to be easily absorbed by the body.
Phosphatidylserine's effect on nerve cells can support cognitive functions, including:
In , the U.S. Food and Drug Administration (FDA) approved a health claim stating that phosphatidylserine might have a positive effect on dementia and cognitive decline, but with a clear disclaimer that the evidence to support this is still very limited and early.
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In addition to supporting your brain health, phosphatidylserine can also affect locomotor function, reaction and reflexes, per the June &#;Nutrients&#; review.
There are supplements that can supply extra phosphatidylserine, but you can find this brain-supporting compound naturally in some foods. Here are some of the few foods that have phosphatidylserine in them to support healthy brain function as you age.
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Soybeans are a great plant-based source of phosphatidylserine. In one small study, 30 adults between the ages of 50 and 90 with memory complaints took 300 milligrams of phosphatidylserine from soybeans each day for 12 weeks and saw significant improvements in memory recognition and recall, per May research in &#;Clinical Interventions in Aging&#;.
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Soybeans provide all of the essential amino acids (the building blocks of protein) and are an excellent source of magnesium, calcium, folate and iron.
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White beans are also a good source of phosphatidylserine as well as protein, folate, magnesium and iron.
Atlantic mackerel is an oily fish high in phosphatidylserine and omega-3 fatty acids. Both of these compounds support healthy brain function, making this fish an excellent one to include in your diet.
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A 6-ounce serving of cooked Atlantic mackerel has 2.2 grams of omega-3 fatty acids, including 1.2 grams of DHA, and is an excellent source of selenium, magnesium and several B vitamins.
Having as little as 100 milligrams of phosphatidylserine along with 26 milligrams of DHA (an omega-3) daily is associated with improving or maintaining cognitive status in older adults with memory problems, per a February study in &#;Dementia and Geriatric Cognitive Disorders&#;.
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Organ meats like liver and kidneys from cows, chickens and pigs are good sources of phosphatidylserine.
A 3-ounce serving of chicken liver is an excellent source of protein, vitamin A, several B vitamins, iron, folate, copper and selenium. While chicken liver is nutritious, it's also high in sodium and cholesterol, two nutrients that could increase your risk of heart disease when eaten in excess. A 3-ounce serving of chicken liver has 334 milligrams of sodium and 156 percent of the DV for cholesterol.
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The American Heart Association recommends limiting sodium to no more than 2,300 milligrams per day. While cholesterol doesn't have as much of an effect on heart health as previously thought, some people (like folks with diabetes) are sensitive to the cholesterol they eat and should limit the amount they eat, per the Harvard T.H Chan School of Public Health.
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A budget-friendly and accessible source of phosphatidylserine can be found in a can of tuna fish, or a fresh fillet if that's how you prefer it. A 3-ounce serving of yellowfin tuna has 25 grams of protein and is a good source of potassium, vitamin D, choline and niacin.
Tuna is an excellent source of selenium with over 167 percent DV per serving. Selenium is an essential mineral needed for reproductive health, DNA synthesis, thyroid hormone metabolism and for immune function, per the National Institutes of Health (NIH).
Other foods that have a variety of phospholipids, like milk and egg yolks, have very small amounts of phosphatidylserine in them.
Phosphatidylserine in Cow Brains
Cow brains contain some of the highest concentrations of phosphatidylserine. Because of the possibility of contracting mad cow disease (also called bovine spongiform encephalopathy) from diseased cattle, eating cow brains isn't exactly recommended.
In the early years of research and supplement use, some phosphatidylserine supplements sourced the compound from bovine brains &#; but now, phosphatidylserine supplements use plant sources like soy as a safer alternative.
Getting phosphatidylserine through food sources won't likely cause any negative side effects.
Phosphatidylserine in supplement form is generally safe in doses from 100 to 500 milligrams per day, except it may lead to a slight drop in blood pressure, according to the Alzheimer's Drug Discovery Foundation.
Always check with your doctor before starting any supplement to make sure it's the right choice for you.
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