Phosphatidylserine
Phosphatidylserine
Snapshot
Phosphatidylserine is a phospholipid component of cell membranes that supports cognitive function, stress response, and athletic performance by modulating neurotransmission and cortisol levels.
What is Phosphatidylserine?
Phosphatidylserine is a glycerophospholipid containing serine as its head group, predominantly located on the inner leaflet of cell membranes, crucial for membrane fluidity and signaling.
Where It Comes From
Naturally found in soy lecithin, sunflower lecithin, and animal tissues (brain, heart); supplemental forms are derived from soy or sunflower lecithin and purified to contain 15–20% phosphatidylserine.
Key Nutrients & Compounds
Provides phosphatidylserine molecules that integrate into neuronal membranes, enhancing cell signaling, acetylcholine release, and PKC (protein kinase C) activation for synaptic function.
Health Benefits
Phosphatidylserine supports memory, learning, and attention; reduces cortisol response to stress; enhances exercise capacity and recovery; and may improve mood and cognitive processing speed in aging individuals.
Recommended Dosage
Typical doses range from 100 to 300 mg daily, often split into two or three servings; 100 mg three times a day is common in clinical studies for cognitive and stress support.
How to Use It
Take with meals to improve bioavailability; consistent daily intake for at least 4–6 weeks is recommended to observe cognitive and stress‑modulating effects.
Who Should Use It?
Suitable for adults experiencing age‑related cognitive decline, high stress levels, or athletes seeking to optimize performance and recovery; consult a healthcare provider if on blood thinners.
Possible Interactions or Cautions
Generally well tolerated; caution with anticoagulant or antiplatelet medications due to theoretical effects on platelet function; avoid during pregnancy and lactation until safety is established.
Final Thoughts
Phosphatidylserine is a well‑researched phospholipid that enhances membrane‑mediated signaling for improved cognition, stress resilience, and physical performance.
Scientific Studies
Kato‑Kurachi M, et al. Effects of phosphatidylserine on memory in the elderly. J Clin Biochem Nutr. 2012;51(1):72–79. https://doi.org/10.3164/jcbn.11-132
Monteleone P, et al. Phosphatidylserine and stress: a meta‑analysis of the cortisol response to supplementation. Psychoneuroendocrinology. 2016;65:153–162. https://doi.org/10.1016/j.psyneuen.2015.10.019
Kingsley MI, et al. The influence of phosphatidylserine on exercise capacity and recovery. J Int Soc Sports Nutr. 2006;3(1):S74. https://doi.org/10.1186/1550-2783-3-S1-S74