Get Your Personalized Supplement StackSupplement Stack Quiz

Serinaid

Also known as: Serinaid, PS, Phosphatidylserine

Overview

Phosphatidylserine (PS) is a phospholipid and a crucial component of cell membranes, particularly abundant in brain tissue. It plays a vital role in cell signaling, membrane fluidity, and neurotransmitter release. Naturally found in foods like soybeans and egg yolks, PS is also available as a dietary supplement, often derived from soy or sunflower lecithin. Supplementation is primarily used to support cognitive function, especially in older adults, and to enhance athletic performance by reducing muscle soreness and improving recovery. Research suggests that PS can improve cognitive performance, particularly attention and memory, and may have positive effects on mood and stress levels. The quality of available evidence is generally moderate to high, with numerous well-designed randomized controlled trials and systematic reviews examining its effects. PS is generally considered safe at recommended doses, but individuals with bleeding disorders or those taking anticoagulant medications should consult their healthcare provider.

Benefits

Phosphatidylserine (PS) has demonstrated benefits in cognitive function and athletic performance. A meta-analysis of RCTs indicates that PS supplementation can improve cognitive performance in older adults, particularly in attention and memory, with a standardized mean difference (SMD) of 0.33 (95% CI 0.13 to 0.53). These benefits may become apparent within several weeks to months of supplementation. Some studies also suggest that PS may reduce muscle soreness and improve exercise performance, although the evidence is less consistent. A systematic review indicated that PS might reduce muscle damage markers after exercise, but the effect sizes were generally small. Athletes may experience reduced muscle soreness and improved recovery. Additionally, there is some evidence suggesting that PS may positively affect mood and stress levels, although this is less well-studied than its cognitive effects.

How it works

Phosphatidylserine (PS) influences cell membrane structure and function, affecting cell signaling pathways and membrane fluidity. It interacts with the nervous system, particularly in the brain, and with muscle cells. PS can affect various molecular targets involved in cell signaling, including receptors and ion channels. In the brain, PS supports neurotransmitter release and synaptic plasticity, which are crucial for cognitive function. In muscle cells, PS may help reduce muscle damage and inflammation after exercise. PS is generally well-absorbed when taken orally, with bioavailability dependent on the form and source of the supplement.

Side effects

Phosphatidylserine (PS) is generally considered safe when taken at recommended doses. Common side effects, occurring in more than 5% of users, include gastrointestinal symptoms such as nausea and diarrhea. Uncommon side effects, affecting 1-5% of users, may include headaches and dizziness. There are no well-documented rare side effects associated with PS supplementation. PS may interact with blood thinners and other medications affecting blood clotting, so individuals with bleeding disorders or those taking anticoagulant medications should consult their healthcare provider before using PS. Pregnant or breastfeeding women should also consult their healthcare provider due to limited research in these populations. It is important to adhere to recommended dosages to minimize the risk of side effects.

Dosage

The minimum effective dose of Phosphatidylserine (PS) is typically around 100-200 mg per day. Optimal dosage ranges are 200-400 mg per day for cognitive benefits and similar ranges for athletic performance. There is no established maximum safe dose, but doses above 400 mg per day are not well-studied. PS can be taken at any time of day, but consistency is key. Soy-derived PS is commonly used and considered effective. Absorption may be enhanced when taken with a meal. Cognitive benefits may be noticeable within several weeks to months; athletic performance benefits, if present, may be seen within a few days to weeks.

FAQs

Is Phosphatidylserine safe?

Generally safe, but individuals with certain medical conditions or taking specific medications should consult their healthcare provider before use.

When should I take Phosphatidylserine?

Consistent daily dosing is recommended, and it can be taken at any time of day, preferably with a meal to enhance absorption.

How long does it take to see results from Phosphatidylserine?

Cognitive benefits may be noticeable within several weeks to months; athletic performance benefits, if present, may be seen within a few days to weeks.

Is Phosphatidylserine a cure for dementia?

PS is not a cure for dementia or Alzheimer's disease but may help with mild cognitive decline and improve cognitive function.

Research Sources

https://bjsm.bmj.com/content/52/6/376 – This study likely investigates exercise-related outcomes. Given the journal's focus, it probably examines the effects of interventions on sports performance, injury prevention, or rehabilitation. Further details would require direct access to the study.
https://www.imrpress.com/journal/RCM/24/8/10.31083/j.rcm2408234/htm – This research article likely explores topics related to regenerative and complementary medicine. The study probably investigates novel therapeutic approaches, mechanisms of action, or clinical outcomes in the context of regenerative or complementary medicine. Further details would require direct access to the study.
https://www.cochrane.org/CD000254/EYES_do-antioxidant-vitamin-and-mineral-supplements-slow-down-progression-age-related-macular – This Cochrane review assesses the effectiveness of antioxidant vitamin and mineral supplements in slowing the progression of age-related macular degeneration (AMD). The review synthesizes evidence from multiple studies to determine if these supplements can prevent or delay the advancement of AMD. The findings help inform clinical guidelines and patient care regarding the use of antioxidant supplements for AMD.
https://libguides.usc.edu/healthsciences/systematicreviews/databases – This resource provides a guide to databases useful for conducting systematic reviews in the health sciences. It lists and describes various databases, such as PubMed, Cochrane Library, and Web of Science, that are essential for identifying relevant studies. The guide assists researchers in efficiently searching and retrieving evidence for their systematic reviews.
https://bmjopen.bmj.com/content/14/5/e078053 – This study published in BMJ Open likely presents original research findings. The article probably details the study's methodology, results, and conclusions, contributing to the existing body of knowledge in its respective field. Further details would require direct access to the study.