Phosphatidlyserine
Also known as: Phosphatidyl-L-serine, PtdSer, Phosphatidylserine
Overview
Phosphatidylserine (PS) is a phospholipid that is a key component of cell membranes, particularly abundant in the brain. It is naturally found in foods such as soybeans, egg yolks, and certain meats, but it is commonly derived from soy for supplementation due to safety concerns regarding bovine sources. PS is primarily used as a dietary supplement to enhance cognitive function and is beneficial for individuals experiencing cognitive decline, those with ADHD, and various neurological conditions. Research on PS indicates its involvement in cell signaling, synaptic functions, and neuroinflammation, though the body of evidence is characterized by moderate maturity and quality. Overall, while some studies report significant cognitive enhancements, conclusions are somewhat varied and call for further high-quality research.
Benefits
1. Cognitive Function: A meta-analysis demonstrated that 200-300 mg/day of PS significantly alleviated symptoms of inattention in children with ADHD, yielding a moderate effect size (0.36). 2. Memory and Cognitive Decline: A clinical trial indicated that a dose of 31.5 mg/day in conjunction with other nutrients improved short-term memory in mild cognitive impairment patients. 3. Exercise Performance: Supplementation with 750-800 mg/day may enhance exercise capacity and lower cortisol levels. 4. Neuroinflammation: PS exhibits anti-inflammatory properties, presenting potential advantages for neurodegenerative conditions like Alzheimer's and Parkinson's. Individuals with ADHD and mild cognitive impairments particularly benefit from PS supplementation based on current research findings.
How it works
Phosphatidylserine impacts cellular dynamics by influencing the structure and properties of cell membranes. It facilitates critical cell signaling processes, modulating synaptic function and neuroinflammation. PS promotes the release of neurotransmitters such as acetylcholine and dopamine, and interacts with microglia to regulate inflammation. These mechanisms underpin its potential cognitive benefits and action against neurodegenerative changes.
Side effects
Phosphatidylserine is generally regarded as safe, especially when sourced from soy. Common adverse effects (over 5% incidence) primarily include gastrointestinal disturbances. Uncommon side effects (1-5%) have not been definitively associated with PS. Rare side effects (<1%) are not noted in available literature, and no significant adverse events have been reported. Caution is warranted when combining PS with central nervous system-affecting medications. Although contraindications are not substantiated, individuals with serious neurological conditions should consult healthcare providers prior to use. Pregnant or breastfeeding women and those with complex health conditions should seek professional guidance due to limited safety data.
Dosage
The minimum effective dosage for cognitive enhancement appears to be 100-200 mg/day. The recommended range is generally between 200-800 mg/day: studies indicate 200-300 mg/day effectively reduces ADHD symptoms, while 750 mg/day benefits exercise performance. Although no maximum safe dosage is established, doses of up to 900 mg/day are used in short-term studies without major adverse effects. Consistent daily supplementation is advised for optimal results, with soy-derived PS favored due to safety concerns with other sources. The mechanism of absorption isn't fully known, and PS is most commonly taken orally.
FAQs
Is Phosphatidylserine safe to use?
Yes, Phosphatidylserine is generally safe, especially in its soy-derived form, although some gastrointestinal issues may arise in rare instances.
When should I take Phosphatidylserine?
There are no strict timing requirements, but maintaining a consistent daily dosage is recommended for best results.
What improvements can I expect with Phosphatidylserine?
Users may experience enhanced cognitive functions, particularly in attention and short-term memory, along with potential benefits related to physical performance.
Is Phosphatidylserine a treatment for neurological diseases?
No, while PS may support cognitive health and alleviate some symptoms, it does not cure any neurological conditions.
Research Sources
- https://pubmed.ncbi.nlm.nih.gov/33539192/ – This meta-analysis found that supplementation with 200-300 mg/day of Phosphatidylserine significantly reduced attention-related symptoms in children diagnosed with ADHD (effect size 0.36). However, the limited number of studies available presents a challenge to the overall consistency of the findings.
- https://pubmed.ncbi.nlm.nih.gov/39317299/ – A randomized controlled trial demonstrated that a daily dose of 31.5 mg of Phosphatidylserine, when combined with other nutrients, improved short-term memory in patients experiencing mild cognitive impairment over a 12-month period. This study is characterized by strong methodological rigor.
- https://www.alzdiscovery.org/uploads/cognitive_vitality_media/Phosphatidylserine_(supplement).pdf – This systematic review of multiple studies observed improvements in cognitive functions attributed to Phosphatidylserine supplementation. The evidence was graded as moderate to high quality, albeit with some variations in study designs.