Do you need a phosphatidylserine supplement?

In this article:

• What is phosphatidylserine?
• Benefits
• Real-world results
• Dosage and best practices
• Safety and side effects
• How to choose a supplement
• Is PS right for you?

In this article

• What is phosphatidylserine?
• Benefits
• Real-world results
• Dosage and best practices
• Safety and side effects
• How to choose a supplement
• Is PS right for you?

It’s no surprise that as you age, you’d want your brain to work just as well as it ever has. Approximately one in five adults older than age 50 takes a supplement for brain health, according to a survey from AARP. Phosphatidylserine is one such supplement. This phospholipid (or fatty substance) that occurs naturally in your body plays a significant role in your cognitive health, specifically as it relates to stress and memory.

In 2003, the FDA granted phosphatidylserine a “qualified health claim” status for cognitive dysfunction, meaning there is limited scientific evidence and the relationship between the two is not yet conclusive. Phosphatidylserine is generally regarded as safe, though experts agree that more research is needed to confirm its benefits. 

What exactly is phosphatidylserine?

Your body’s cells need protection. Phospholipids are the fatty molecules that form the membranes that surround your cells, shielding them from damage and also regulating their activity. Phosphatidylserine (sometimes referred to as PS) is a type of phospholipid that you already have in your body, and it does the following:

• May improve cognitive function: It supports activity in your brain responsible for alertness and learning.
• May regulate stress: PS lowers cortisol levels, which can reduce your mental fatigue.
• Could boost memory: It plays a role in short-term memory, long-term memory consolidation, and memory retrieval.
• Might preserve brain health: As a membrane, PS helps your brain cells transmit messages to each other effectively.

When it comes to supplementation, PS originally had bovine roots; that is, it was sourced from cow brains.

“Many of the early positive studies used bovine cortex-derived PS, which is no longer widely available due to safety concerns (i.e., mad cow disease),” explains Kimberly Idoko, MD, board-certified neurologist at Everwell Neuro in Los Angeles, California. 

Today, most PS supplements are derived from soy, including soy lecithin. There are also high concentrations of PS in white beans, organ meats, fish like salmon and mackerel, and egg yolks.

6 science-backed benefits

The U.S. Food and Drug Administration has not approved phosphatidylserine for any condition, though there are some promising studies on its benefits. Overall, it appears that PS shows the most potential for older adults who are in mental decline, and evidence regarding younger populations is less consistent.

1. May help treat Alzheimer’s disease

In a comprehensive review of older studies regarding PS supplementation, researchers found that some patients who had Alzheimer’s and took PS reported modest improvement in their cognitive symptoms.

This may be related to the fact that people with the condition have significant neuroinflammation, though the exact mechanism of how that affects the brain isn’t fully understood. PS may inhibit that inflammation and, as a result, boost cognitive function.

It should be noted that many of these studies used bovine-derived PS, which is no longer widely available. “Soy-derived PS, which is what most supplements contain today, has fewer and more mixed trials behind it,” says Dr. Idoko.

2. May help prevent or mitigate mental decline

As you age, your brain changes, and maintaining cognitive function becomes increasingly important. One of the most important functions PS has is protecting brain cells and potentially keeping your mind sharper for longer. PS plays a role in maintaining cell membrane integrity and could help facilitate connections between neurons (or synapses) over long periods of time. 

3. May help people with ADHD 

Initial, small studies suggest that children with attention deficit hyperactivity disorder may benefit from taking a PS supplement. Researchers reviewed four small studies and concluded that taking PS could reduce symptoms in children by addressing lipid imbalances associated with ADHD. However, they note that the evidence they reviewed is of low quality, and more research is needed.

4. May relieve stress

If you struggle with stress, PS supplementation could potentially help. In a study of young adults, participants took 300 milligrams of PS a day for 30 days. Researchers found that both stress levels and mood improved. 

5. Could improve memory

In a very small study of eight older adults, researchers found promising evidence that PS could help improve memory impairment. For six weeks, participants took a daily dose of an omega-3 supplement that contained PS. At the end of the trial, researchers observed a 42% increase in the adults’ ability to recall words. Several recent studies conducted in China and Japan have similar results. 

Similar to other studies involving PS, this shows potential benefits, but these results are not significant or conclusive. 

6. Could support athletic performance 

One interesting potential benefit of phosphatidylserine is its prevention of exercise-induced stress. Several studies have examined taking PS before exercise, including cycling, weight training, and running. In all three disciplines, PS showed potential for both quantitative and subjective benefits, including reduced muscle soreness, improved exercise capacity, a heightened sense of well-being, and better performance. 

Findings in this area are also mixed across trials, and experts agree that more research is needed.

Real-world results

Research suggests that the effects of phosphatidylserine supplementation can vary widely. However, small studies suggest that certain populations may experience effects within a few months. 

“For those using it specifically for dementia, an initial response may be noticed as early as three weeks, though the full effect typically isn’t seen until eight to 16 weeks,” says Erika Gray, Pharm.D., founder and chief medical officer at ToolBox Genomics. “Based on this, you should not expect noticeable results until at least six weeks of consistent daily use.”

For the most part, research on PS remains inconclusive, leaving some experts questioning its merit as a supplement. “I’d tell any patient the same thing I tell them about most supplements: Interesting biology doesn’t make a supplement safe, effective, or worth the cost,” says Dr. Idoko. 

Dosage guidelines and best practices

The recommended dosage of phosphatidylserine can vary depending on its intended use and your health history. Ask your healthcare provider or a pharmacist for specific instructions on how you should use it. 

Dr. Gray offers the following guidelines:

• The most common standard dose is 300 milligrams per day.
• For those managing dementia or cognitive decline, 100 milligrams three times daily is typically recommended. 
• Athletes engaged in intense training may benefit from 400 to 800 milligrams daily, then decreasing to 100 milligrams daily for normal training periods. 
• For everyday stress management, 200 to 400 milligrams daily is common.

PS is a fat-soluble phospholipid. This means that it needs dietary fats for better absorption and to ensure that your dose reaches your brain. Experts suggest splitting your dose throughout the day and taking it with meals that contain fat.

If you’re taking PS for brain function, you should take it in the morning. If you’re using the supplement to improve sleep and reduce stress, taking it at night may be the best option.

Safety, side effects, and drug interactions

PS is generally well-tolerated, though some people report mild side effects that include gas, an upset stomach, headaches, and nausea. Some may experience insomnia, skin rashes, low blood sugar, and mood changes, especially when taking higher dosages. 

There are some other medications that may interact with phosphatidylserine use. Those include anticholinergic medications like benztropine, oxybutynin, and atropine. 

Dr. Idoko warns against older adults using PS as a dietary supplement without consulting a provider. “An older adult experiencing cognitive decline should be evaluated by a neurologist.”

Additionally, people who are pregnant, breastfeeding, or planning on doing either may want to avoid PS until speaking with a healthcare professional.

How to choose a high-quality supplement

If you’re looking into phosphatidylserine supplementation, Dr. Gray suggests evaluating the following:

• Source type: Phosphatidylserine is commonly derived from soy lecithin, which is safe and well-tolerated. If you have soy allergies, consider sunflower lecithin instead.
• Dosage: Choose a product that has at least 100 milligrams per serving, and check whether the listed dose is per capsule or per serving.
• Form: Phosphatidylserine is available in capsules, softgels, and powder. Consider which form would be the most convenient option for you. There is another formulation called DHA-enriched PS or Sharp-PS. This form may enhance the supplement’s ability to cross the blood-brain barrier.
• Purity: Choose a product that has been tested by an independent third party, such as NSF International or the United States Pharmacopeia. This ensures the supplement is free from contaminants.

One last consideration is evaluating if you need a phosphatidylserine complex (PAS) or pure phosphatidylserine. Pure PS typically has a higher concentration of the nutrient, whereas the complex would have a blend of phospholipids that include PS, often at a lower concentration. If you choose the complex, make sure you understand what other compounds are in the supplement.

Is phosphatidylserine right for your goals?

Phosphatidylserine may offer benefits to people looking to improve cognition, reduce stress, and even boost athletic performance. However, much of the strongest evidence for PS comes from older or smaller-scale studies. Before purchasing and using PS, it’s best to work with your provider to determine if you are a good candidate.