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Phosphatidylserine Powder

Also known as: Phosphatidylserine, PtdSer

Overview

Phosphatidylserine (PS) is a phospholipid that plays a vital role in maintaining cellular integrity, particularly within the brain. It is found abundantly in neuronal cell membranes and is implicated in various cognitive functions. PS can be sourced from bovine brain cortex, soybeans, and marine sources, although soy-derived phosphatidylserine is typically preferred due to safety concerns regarding prion contamination. Primarily, PS supplementation is aimed at enhancing cognitive function in older individuals and those suffering from mild cognitive impairment (MCI) or ADHD. The current research surrounding phosphatidylserine indicates potential benefits for memory improvement and cognitive health, particularly in older adults and children with ADHD, though the overall quality and consistency of evidence remain moderate to low.

Benefits

Phosphatidylserine has been shown to provide several benefits, particularly in cognitive function. Key findings include significant improvements in memory among older adults, with a meta-analysis yielding a standardized mean difference (SMD) of 0.22. In children diagnosed with ADHD, PS supplementation at doses of 200-300 mg/day reduced inattention symptoms (effect size 0.36). For individuals with MCI, a trial noted enhancements in short-term memory with a dosage of 31.5 mg/day. Additionally, some studies suggest mild reductions in perceived stress and potential improvements in exercise performance, though these areas require further validation. As such, benefits appear most pronounced in older adults, children with ADHD, and MCI patients.

How it works

Phosphatidylserine operates through several physiological mechanisms. It plays a critical role in maintaining the structural integrity of cell membranes and facilitates cellular signaling by acting as a cofactor for various enzymes. PS aids in modulating the release of key neurotransmitters such as acetylcholine, dopamine, and noradrenaline, which are essential for cognitive functions. Furthermore, it exhibits antioxidant properties, helping to neutralize oxidative stress within the nervous system, thus supporting neuroprotective effects.

Side effects

Phosphatidylserine is generally well-tolerated, but some individuals may experience side effects. The most common side effects (occurring in more than 5% of users) include gastrointestinal discomfort, flatulence, and nausea. Less common side effects (1-5%) can include psychomotor agitation, itching, vomiting, and dizziness. No significant rare adverse effects have been consistently reported. Caution is advised regarding potential interactions with CNS-affecting medications and supplements. Pregnant or breastfeeding women, as well as those with prion disease history, should consult healthcare providers before use.

Dosage

The recommended dosage of phosphatidylserine varies depending on the intended effect. A minimum effective dose is typically considered to be around 100-200 mg/day for cognitive benefits. Higher dosages of up to 300 mg/day are often used, while some studies have utilized doses up to 600 mg/day, particularly for exercise performance. No specific timing is mandated, although consuming PS with food may mitigate gastrointestinal side effects. Soy-derived forms are recommended, and while absorption may be enhanced when taken with food, the pharmacokinetics of PS remain inadequately defined.

FAQs

Is phosphatidylserine safe to take?

Yes, phosphatidylserine is generally considered safe. However, higher doses may lead to gastrointestinal side effects.

When should I take phosphatidylserine?

Phosphatidylserine can be taken at any time, but it is recommended to take it with food to minimize potential side effects.

What results can I expect from supplementation?

Users may experience improvements in memory and attention over several months of consistent supplementation.

Is phosphatidylserine a cure for cognitive decline?

No, phosphatidylserine is not a cure for cognitive decline or ADHD, but may provide supportive benefits as part of a broader treatment strategy.

Research Sources

https://pubmed.ncbi.nlm.nih.gov/33539192/ – This systematic review and meta-analysis evaluated the effects of phosphatidylserine supplementation in children with ADHD, finding significant reductions in inattention symptoms with doses ranging from 200-300 mg/day.
https://pubmed.ncbi.nlm.nih.gov/39317299/ – In a double-blind placebo-controlled trial, phosphatidylserine supplementation improved short-term memory in patients with mild cognitive impairment, indicating its potential cognitive benefits in this population.
https://examine.com/supplements/phosphatidylserine/ – This resource offers an overview of phosphatidylserine, discussing its effects on cognitive function, stress levels, and exercise performance, along with a critical assessment of available studies.
https://pubmed.ncbi.nlm.nih.gov/16869708/ – This meta-analysis focused on phosphatidylserine’s efficacy in improving cognitive function in older adults, demonstrating moderate effects in memory enhancement across multiple studies.
https://koreascience.kr/article/JAKO202210261444695.pdf – The study found that phosphatidylserine supplementation leads to various cognitive improvements in elderly populations, highlighting its significance as a cognitive enhancer.