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Phosphatidylserine (PS) is an amino acid derivative that is fat-soluble and found in high amounts in the brain, where it contributes to cognitive functioning. PS has been studied the most for cognition in adults over 50, high chronic stress, and exercise performance, though the effects of PS are inconsistent.
Phosphatidylserine is most often used for
Last Updated:January 3, 2024
Phosphatidylserine is a major lipid of mammalian cell membranes,[1] comprising 15% of the total phospholipids in the human brain.[2] It was originally extracted from the brains of cattle in the 1990’s,[3] but has since been derived from soy due to safety concerns in regards to Mad Cow Disease.[4][2] PS is sometimes studied alongside the omega-3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), since PS is attached to DHA molecules in the brain.[2]
Overall, PS seems to have inconsistent benefits in randomized controlled trials. Slightly more consistent benefits are found in trials examining PS for cognition in adults over aged 50, at dosages of 100–300 mg per day, for 2–6 months.[5][4][6][7] There also might be benefits for perceived stress levels in individuals with high chronic stress, though the effects are inconsistent, and the studies have serious limitations.[8][9][10] PS has also been studied in the context of physical activity, though effects of PS here are even less consistent.[11][12][13][14][15]
Many trials examining PS do not comment on adverse events.[11][12][13][14][15][8][10][16] However in the trials that do, there does not appear to be a significantly increased risk of adverse events compared to the control groups. [17][2][7][5]
Randomized controlled trials (RCTs) where PS was given at 300–600 mg per day for 3–6 months in adults over age 50 have not noted significantly increased adverse effects in the PS groups compared to the control groups.[17][2][7][5]
In children with ADHD given PS, there were no major adverse events in the PS groups, though there were some cases of gastrointestinal discomfort.[18] This gastrointestinal discomfort may be minimized by consuming PS with food.[5]
The researchers in 5 RCTs examining PS supplementation in athletes did not comment on adverse events. [11][12][13][14][15] These studies have the advantages of often having high PS dosages (600 mg or 750 mg per day), though PS was given for shorter durations (7 to 10 days).[11][12][13]
In 3 RCTs[8][9][10] examining PS supplementation in participants with chronic stress, only one study commented on adverse event rates; in a study of 60 participants, there were 9 cases of adverse events in the placebo group, and 2 in the PS group.[9]
PS works by affecting the hypothalamic-pituitary-adrenal (HPA) axis in the brain. This is a pathway where perceived stress causes the hypothalamus to release corticotropin-releasing factor, which causes the pituitary gland to release adrenocorticotropic hormone (ACTH). ACTH promotes the release of cortisol from the adrenal glands. PS may work by reducing ACTH and cortisol levels.[8][10]
Supplemental PS can cross the blood brain barrier, where it supports communication of brain cells,[19] and affects memory, learning and language processes.[20]
A standard dose of phosphatidylserine (PS) is 100mg, taken 3 times a day to total 300mg daily. This dose seems to be effective as a daily preventative against cognitive decline, and 100mg once daily may provide some degree of benefit (but may be lesser than 300mg).
Studies in children and adolescents for the purpose of attention improvement tend to use 200mg, and a dose of 200-400mg has been used in adult non-elderly humans with success. Animal evidence tends to use a dose correlating to 550mg as well.
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