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phosphatidylserine for brain health

The Brain And Body Benefits Of Phosphatidylserine

 

Let’s talk about a supplement that’s earned not one, but two FDA-approved health claims—a rarity in the world of supplements. This bad boy has been put through the ringer with over 40 human clinical trials spanning more than three decades of research. Out of those trials, more than 20 were placebo-controlled, and they consistently proved its worth as a legit dietary supplement, with the added bonus that most diets don’t provide enough of it.

Enter phosphatidylserine (PS). Yeah, it’s a mouthful, but this stuff is pure gold when it comes to supporting brain function and athletic performance. Buckle up, because we’re about to dive into what phosphatidylserine is, why it’s so effective, how it benefits you, and how you can use it to level up your game.

What Is Phosphatidylserine?

Phosphatidylserine (PS) is a naturally occurring phospholipid (a fat-soluble molecule) that’s crucial for all your cell membranes, especially in the brain. It’s similar to fat and can be made by your body or consumed through food. But, to really maximize its benefits, you’ll want to consider supplementing with it.

In humans, PS is found in high concentrations in the brain, making up about 15% of its total phospholipid content. It’s also found in the lungs, testes, kidneys, liver, skeletal muscle, heart, and blood plasma. Long story short: this stuff is everywhere, but it’s especially important for brain health and athletic performance.

How Is Phosphatidylserine Made?

On the molecular level, phosphatidylserine is synthesized by the body through some fancy biochemical processes involving amino acids and fatty acids. But you’re not here for a chemistry lesson—just know that your body can make it, but you won’t get enough through diet alone.

Natural Sources of Phosphatidylserine

You can find PS naturally in foods like:

  • Meat
  • Fish
  • Krill oil
  • Soy lecithin

Here’s the kicker: it’s most concentrated in the brains and organs (like liver and kidneys) of animals. There’s also a tiny bit in dairy and vegetables (white beans, we’re looking at you), but the average person only consumes about 130 mg of PS a day from food, which falls short of the ideal daily dose. That’s why supplementation is where the real magic happens—200-300 mg daily to be exact.

What’s PS Used For?

Phosphatidylserine is primarily used for boosting cognitive function, especially in aging populations. It’s one of the few supplements out there that can legally claim to improve brain function—thanks to that FDA stamp of approval. But the benefits don’t stop with brain health.

PS also offers some serious perks for athletes, including enhanced endurance, reduced stress, faster recovery, and better overall performance.

Benefits of Phosphatidylserine

For the General Population:

  • Improves brain function as we age: It’s literally the only supplement with an FDA-approved claim for this.
  • Helps with ADHD and stress: Great for kids and adults alike.
  • Reduces cortisol: A must for stress management.
  • Improves sleep quality: By lowering cortisol, it helps you unwind and get those quality Z’s.
  • Boosts mental speed and accuracy: Sharpens your cognitive edge.

For Athletes:

  • Elevates mood: Keeps you in a good headspace, even during the grind.
  • Enhances cognitive function: Helps you stay focused under pressure.
  • Lowers physical and psychological stress: Whether it’s race day or a tough training block, PS has your back.
  • Increases running and cycling capacity: PS has been shown to improve endurance.
  • Promotes faster recovery: Less soreness, better recovery between workouts.
  • Improves hormonal response to exercise: Keeps cortisol levels in check after intense training.

The Science Behind Phosphatidylserine

Study #1: PS Improves Cycling Capacity

A study from 2006 found that cyclists who took 750 mg of PS for 10 days saw a significant boost in time to exhaustion while cycling at 85% of their VO2 max. That means more time spent crushing the competition before hitting the wall.

Study #2: PS Improves Running Performance

A 2005 study showed that runners who supplemented with 750 mg of PS improved their time to exhaustion by 4% during exhaustive time trials. That might not sound like much, but over the course of a race, that’s a game-changer.

Study #3: PS Reduces Exercise-Induced Stress

In 2008, researchers found that athletes who supplemented with 600 mg of PS had lower cortisol levels after intense exercise. The conclusion? PS helps manage the stress that comes with hardcore training, promoting a healthier hormonal balance.

Study #4: PS Boosts Cognitive Function Before Exercise

A 2011 study showed that athletes who took 400 mg of PS for 14 days improved their cognitive function and mood before exercise. So not only does PS help your body, it keeps your brain sharp too.

How Long Does It Take to Work?

Here’s the cool part: phosphatidylserine works fast. You’ll start to feel the mental benefits within 15-30 minutes after taking it. But if you’re looking for long-term gains—think reduced stress and better recovery—make it part of your daily routine. It needs to build up in your system to really work its magic.

When Should You Take PS?

  • For general health benefits, take 100 mg three times a day (300 mg total daily).
  • For athletic performance, take 200-400 mg about 15-30 minutes before exercise.

PS, Sleep, and Cortisol

Phosphatidylserine is a pro at managing cortisol levels, which can wreak havoc on your sleep if left unchecked. Chronically high cortisol levels lead to stress and poor sleep quality, but supplementing with PS can help bring cortisol down, making it easier to relax and get a solid night’s rest.

One study found that men who took 800 mg of PS for 10 days had significantly lower cortisol levels, which translated to better sleep and less stress.

Are There Any Side Effects?

PS is generally safe and well-tolerated. Studies have shown that taking up to 600 mg daily for 12 weeks didn’t cause any adverse effects. So, if you’re sticking to the recommended dose, you’ve got nothing to worry about.

The Bottom Line on Phosphatidylserine

Phosphatidylserine is a research-backed, safe, and effective supplement that provides a range of benefits for both the everyday person and athletes. From boosting brain function and reducing stress to improving athletic performance and recovery, PS is one supplement worth adding to your routine. Aim for 300-600 mg daily for optimal results, and get ready to crush your workouts and keep your mind sharp.

 

References:

  • Parker, A. G., Gordon, J., Thornton, A., Byars, A., Lubker, J., Bartlett, M., ... & Greenwood, M. (2011). The effects of IQPLUS Focus on cognitive function, mood and endocrine response before and following acute exercise.Journal of the International Society of Sports Nutrition,8(1), 16.
  • Kingsley, M. I., Wadsworth, D., Kilduff, L. P., Mceneny, J., & Benton, D. (2005). Effects of phosphatidylserine on oxidative stress following intermittent running.Medicine and science in sports and exercise,37(8), 1300-1306.
  • Jäger, R., Purpura, M., Geiss, K. R., Weiß, M., Baumeister, J., Amatulli, F., ... & Herwegen, H. (2007). The effect of phosphatidylserine on golf performance. Journal of the International Society of Sports Nutrition, 4(1), 23.
  • Starks, M. A., Starks, S. L., Kingsley, M., Purpura, M., & Jäger, R. (2008). The effects of phosphatidylserine on endocrine response to moderate intensity exercise.Journal of the International Society of Sports Nutrition,5(1), 11.
  • Fahey, T. D., & Pearl, M. S. (1998). The hormonal and perceptive effects of phosphatidylserine administration during two weeks of resistive exercise-induced overtraining.Biology of Sport,15(3), 135-144.
  • Kingsley, M. I., Miller, M., Kilduff, L. P., McENENY, J. A. N. E., & Benton, D. (2006). Effects of phosphatidylserine on exercise capacity during cycling in active males.Medicine & Science in Sports & Exercise,38(1), 64-71.