Phosphatidylserine: Benefits, Side Effects, and Dosage

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Supplements were originally made from PS synthesized in cow brains; however, since the outbreak of mad cow disease, the industry has moved towards more natural methods of producing PS such as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.

Recap

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.

Recap

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.

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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.

• Try keeping your brain active by challenging yourself with new learning opportunities, puzzles, and games.
• Research suggests that physical activity is good for overall brain functioning, prevents brain shrinkage, and can increase the size of the hippocampus, which is important for memory.
• Stress management and mindfulness meditation have also been shown to improve cognitive functioning.
• Healthy sleep patterns are critical in restorative processes that support brain health.
• Eat balanced nutritious meals. The gut-brain connection has proven to play a significant role in mental health and cognitive function.
• Avoid alcohol. In fact, ethanol is disruptive to the synthesis of phosphatidylserine and may be a significant contributor to the decrease in cognitive functioning in people who consume excess amounts of alcohol.

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.

Frequently Asked Questions

• 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).

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