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Supplements were originally made from PS synthesized in cow brains; however, since the outbreak of mad cow disease, the industry has moved towards more natural methods of producing PS such as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.
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?
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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).
The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice.
Our team includes licensed nutritionists and dietitians, certified health education specialists, as well as certified strength and conditioning specialists, personal trainers and corrective exercise specialists. Our team aims to be not only thorough with its research, but also objective and unbiased.
This article is based on scientific evidence, written by experts and fact checked by our trained editorial staff. Note that the numbers in parentheses (1, 2, etc.) are clickable links to medically peer-reviewed studies.
The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice.
With strict editorial sourcing guidelines, we only link to academic research institutions, reputable media sites and, when research is available, medically peer-reviewed studies. Note that the numbers in parentheses (1, 2, etc.) are clickable links to these studies.
This Dr. Axe content is medically reviewed or fact checked to ensure factually accurate information.
Have you ever heard of phosphatidylserine? Most people haven&#;t, but would you believe it&#;s actually present in every single human cell?
Yes, it&#;s true. Phosphatidylserine has many vital functions throughout the body&#;s tissues and organs, but most importantly, it&#;s a key building block for the billions of cells in your brain.
Phosphatidylserine is produced by the body, but we get most of our intake from food. When food isn&#;t enough or we have a greater need for this vital molecule, supplements are another option.
It&#;s used as a natural treatment for Alzheimer&#;s disease and also age-related cognitive decline, depression, ADHD and improving athletic performance.
What Is Phosphatidylserine?Phosphatidylserine (PS) is a phospholipid that contains both amino acids and fatty acids. The omega-3 fatty acids EPA and DHA work synergistically with PS to provide the building blocks for healthy cell membranes.
The human body can make phosphatidylserine, but it obtains most of what it requires from foods.
Phospholipids, which surround all of our cells, are essential molecules that provide cellular structure and protection. As a phospholipid molecule, phosphatidylserine structure is made up of four components:
Phospholipids line up and arrange themselves into two parallel layers known as a phospholipid bilayer. This is the layer that makes up your cell membranes and is critical to each of your cells&#; ability to function.
What is the main phosphatidylserine function in the human body? Phosphatidylserine is critical to the maintenance of all cellular activity, especially in the brain.
Research also shows that it&#;s important to:
Alzheimer&#;s disease is a form of dementia that can rob people of the ability to think clearly, perform everyday tasks and, ultimately, remember who they even are.
Phosphatidylserine nootropic supplements may increase levels of brain chemicals involved with memory and improve brain cell communication. Although it&#;s not a cure, taking phosphatidylserine can improve the symptoms of Alzheimer&#;s disease and dementia for some.
In a double-blind, crossover study, people with Alzheimer&#;s disease who took 300 milligrams of PS per day for eight weeks had greater improvement in overall well-being than those who took a placebo, but there were no significant differences in mental function tests.
PS seems to be most effective in people with less severe symptoms. However, it appears that phosphatidylserine is less effective with extended use.
It&#;s also important to note that most clinical studies have used PS from cow brains so it&#;s unclear if PS made from plant sources has the same positive effects for Alzheimer&#;s disease.
A study published in the journal Aging evaluated the effect of six months of PS supplementation on 494 elderly patients with cognitive impairment. Researchers found that the PS produced statistically significant improvements in behavioral and cognitive parameters after three months and again after six months.
In addition, the phosphatidylserine was well-tolerated by subjects.
In a study published in the Journal of Clinical Biochemistry and Nutrition, 78 elderly people with mild cognitive impairment took soy-derived phosphatidylserine supplements or a placebo for six months. After six months, subjects with relatively low memory scores at the beginning of the study demonstrated a significant improvement in memory while the scores of the placebo group were unchanged.
Studies show that patients with depression have compromised blood flow to a number of brain regions.
Having an omega-3 deficiency is a health condition that can decrease normal blood flow to the brain. Omega-3 deficiency also causes a 35 percent reduction in brain PS levels.
When someone is depressed, he or she is typically low in omega-3s as well as PS. It makes sense that an increase in PS intake through food and/or supplementation can help combat depression.
Phosphatidylserine also affects the levels of neurotransmitters in the brain related to mood, and research has shown it can decrease the severity of depression.
In a study published in , researchers evaluated the effects of PS on 18 elderly subjects with major depression who experienced insufficient improvement from antidepressant therapy for at least six months. The subjects took a supplement containing 100 milligrams of PS, 119 milligrams of DHA and 70 milligrams of EPA three times a day.
After 12 weeks, all of the depressed subjects taking the supplement significantly improved their scores on the 17-item Hamilton depression scale.
Some research also points toward phosphatidylserine decreasing anxiety and stress by dampening the body&#;s cortisol response.
Parkinson&#;s disease is a degenerative illness of the nervous system that results in loss of intentional movement. Generally, those with Parkinson&#;s lose the ability to speak properly, have difficulty walking and may also experience tremors.
There is no specific known cause, but people with Parkinson&#;s experience a die-off of the brain cells that produce dopamine, which is responsible for signaling to areas of the brain that deal with movement. When these brain cells die, the brain starts to lose the ability to tell the body when and how to move, resulting in Parkinson&#;s symptoms.
Phosphatidylserine is key to proper brain function, and people with Parkinson&#;s often have low levels of phosphatidylserine. In one study, taking 100 milligrams of PS three times per day improved mood and brain function in people with Parkinson&#;s.
The phosphatidylserine used in this trial was derived from cow brain.
In , research using animal subjects demonstrates how adding phosphatidylserine to the diet of a Parkison&#;s patient may help with symptoms, such as poor sleep. Using a model of Parkinson&#;s disease in fruit flies, the researchers saw an improvement in sleep in the animal subjects in a matter of days after supplementation with PS.
For some Parkinson&#;s patients, when taking phosphatidylserine sleep trouble may improve, but questions still remain about the ideal dosage for humans.
Attention deficit hyperactivity disorder (ADHD) is one of the most common neurodevelopmental disorders of childhood. Children with ADHD typically have difficulty focusing and controlling impulsive behaviors, and they are overly active.
ADHD can also affect adults. Scientific research has revealed a link between phosphatidylserine and cortisol regulation that may be especially beneficial for people with ADHD.
For people diagnosed with ADHD, phosphatidylserine has been shown to help by increasing mental focus, promoting memory and cognition, boosting the mood, and relieving stress through a reduction of cortisol levels.
PS has been shown to encourage increased brain activity through the neurotransmitters, thus improving the ability of ADHD sufferers to focus, control impulses better and learn without becoming easily fatigued.
A study published in the Journal of Human Nutrition and Dietetics wanted to figure out whether or not supplementing with soy-derived phosphatidylserine can improve ADHD symptoms in children. This randomized, double-blind study had 36 children, 4 to 14 years of age, who had not previously received any drug treatment for ADHD take either a placebo or 200 milligrams of PS each day for two months.
The researchers found that supplementing with PS significantly improved ADHD symptoms as well as short-term auditory memory. They conclude that PS might be &#;a safe and natural nutritional strategy for improving mental performance in young children suffering from ADHD.&#;
Improved athletic performance is another one of the many possible phosphatidylserine benefits. It&#;s also been shown to decrease muscle damage while improving endocrine response to exercise-induced bodily stress.
A study published in the Journal of the International Society of Sports Nutrition evaluated the effect of oral PS supplementation on golf performance in healthy young golfers. Although findings weren&#;t statistically significant, it was concluded that six weeks of PS supplementation improved perceived stress levels in golfers and significantly improved the number of good ball flights during tee-off.
Another study looked at the effects of daily supplementation of 750 milligrams of soybean-derived phosphatidylserine for 10 days on active male cyclers. The main finding of the study was that PS supplementation significantly increased exercise time to exhaustion by 85 percent V̇O2 max.
VO2 max is the maximum amount of oxygen that an individual can utilize during intense exercise. It&#;s a factor that can determine an athlete&#;s capacity to perform sustained exercise and is linked to overall aerobic endurance.
This study demonstrates phosphatidylserine&#;s potential to enhance physical performance.
Related: What Is Phosphatidylcholine? Benefits, Uses, Forms & Side Effects
Risks and Side EffectsPhosphatidylserine is considered safe when taken by mouth in appropriate dosages. In most studies, it has been used for up to six months.
Possible phosphatidylserine side effects, especially at doses over 300 milligrams, include insomnia and upset stomach.
You should not take phosphatidylserine if you take any type of blood thinner. You should also use caution when combining it with natural blood-thinning supplements like ginkgo biloba.
How to Increase Levels NaturallyFour things are known to decrease phosphatidylserine levels:
Aging naturally increases the brain&#;s need for phosphatidylserine, but it also creates digestive and metabolic inefficiency so it&#;s simply not possible to get enough phosphatidylserine in your diet. Stress simultaneously increases phosphatidylserine requirements and decreases your phosphatidylserine levels.
Modern production of fats and oils decreases their natural phospholipid content, including phosphatidylserine. Modern low-cholesterol and low-fat diets lack up to 150 milligrams per day of dietary phosphatidylserine, while a vegetarian diet may undersupply as much as 200 to 250 milligrams per day.
How can you obtain phosphatidylserine benefits naturally with food? The highest dietary source is soy lecithin, which is derived from soybeans.
Cow brain is the next highest source, but I don&#;t recommend consuming it due to the risk for mad cow disease.
Here are some of the top phosphatidylserine sources (measured in milligrams of PS per 100 grams):
Previously, phosphatidylserine supplements for memory and other health concerns were made from cow brains, but there were concerns that these animal-derived supplements could cause mad cow disease in consumers so bovine PS is not currently available in the United States.
Phosphatidylserine is now available as a dietary supplement derived from soy lecithin. It can also be made from cabbage or sunflower.
This is a much safer way to reap potential phosphatidylserine benefits.
PS supplements can be found at your local health store or online. Opt for a reputable brand.
More expensive brands of phosphatidylserine supplements do tend to be better than cheaper versions.
PS100 or PS 100 is a phosphatidylserine supplement that contains 100 milligrams of PS per serving or capsule. Phosphatidylserine complex supplements typically have at least 500 milligrams of PS in just one capsule and also contain additional phospholipids.
Cognitive improvement is one of the many potential phosphatidylserine benefits, which is why PS is often marketed as one of the best memory supplements. However, there are currently no standardized or optimal doses of PS for any condition.
For Alzheimer&#;s disease and other age-related thinking or memory impairment, scientific research supports a dosage of 100 milligrams of phosphatidylserine three times daily for up to six months.
Some research has shown that PS seems to work best in people with mild Alzheimer&#;s symptoms but may stop working after around 16 weeks.
For mood, PS is typically taken with at least 200 milligrams of EPA and 200 milligrams of DHA.
PrecautionsIf you have a chronic medical condition or if you&#;re trying to conceive, pregnant, breastfeeding, under the age of 18 or taking other medications, speak with your doctor before taking PS.
Talk to your health care provider before combining PS with any other medications or supplements, especially blood thinners, anti-inflammatory drugs, performance-enhancing drugs or supplements, acetylcholinesterase (AChE) inhibitors, anticholinergic drugs, and cholinergic medications used for glaucoma, Alzheimer&#;s disease and other conditions.
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