{"id":636428,"date":"2026-05-19T09:30:57","date_gmt":"2026-05-19T13:30:57","guid":{"rendered":"https:\/\/www.singlecare.com\/blog\/?p=636428"},"modified":"2026-05-14T16:57:47","modified_gmt":"2026-05-14T20:57:47","slug":"phosphatidylserine-supplement","status":"publish","type":"post","link":"https:\/\/www.singlecare.com\/blog\/phosphatidylserine-supplement\/","title":{"rendered":"Do you need a phosphatidylserine supplement?"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">It&#8217;s no surprise that as you age, you&#8217;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 <\/span><a href=\"https:\/\/www.aarp.org\/health\/brain-health\/global-council-on-brain-health\/supplements\/\"><span style=\"font-weight: 400;\">brain health<\/span><\/a><span style=\"font-weight: 400;\">, according to a survey from AARP. <\/span><a href=\"https:\/\/www.singlecare.com\/prescription\/phosphatidylserine\"><span style=\"font-weight: 400;\">Phosphatidylserine<\/span><\/a><span style=\"font-weight: 400;\"> 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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In 2003, the FDA granted phosphatidylserine a \u201cqualified health claim\u201d 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.\u00a0<\/span><\/p>\n<h2 id=\"what-exactly-is-phosphatidylserine\"><span style=\"font-weight: 400;\">What exactly is phosphatidylserine?<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Your body&#8217;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:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>May improve cognitive function:<\/b><span style=\"font-weight: 400;\"> It supports activity in your brain responsible for alertness and learning.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>May regulate stress: <\/b><span style=\"font-weight: 400;\">PS lowers cortisol levels, which can reduce your mental fatigue.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Could boost memory:<\/b><span style=\"font-weight: 400;\"> It plays a role in short-term memory, long-term memory consolidation, and memory retrieval.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Might preserve brain health:<\/b><span style=\"font-weight: 400;\"> As a membrane, PS helps your brain cells transmit messages to each other effectively.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">When it comes to supplementation, PS originally had bovine roots; that is, it was sourced from cow brains.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">&#8220;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),&#8221; explains <\/span><a href=\"https:\/\/drkimberlyidoko.com\/\"><span style=\"font-weight: 400;\">Kimberly Idoko<\/span><\/a><span style=\"font-weight: 400;\">, MD, board-certified neurologist at Everwell Neuro in Los Angeles, California.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<h2 id=\"6-science-backed-benefits\"><span style=\"font-weight: 400;\">6 science-backed benefits<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<h3 id=\"1-may-help-treat-alzheimer-s-disease\"><span style=\"font-weight: 400;\">1. May help treat Alzheimer&#8217;s disease<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">In a comprehensive review of older studies regarding <\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/aging-neuroscience\/articles\/10.3389\/fnagi.2022.975176\/full\"><span style=\"font-weight: 400;\">PS supplementation<\/span><\/a><span style=\"font-weight: 400;\">, researchers found that some patients who had <\/span><a href=\"https:\/\/www.singlecare.com\/conditions\/alzheimers-treatment-and-medications\"><span style=\"font-weight: 400;\">Alzheimer\u2019s<\/span><\/a><span style=\"font-weight: 400;\"> and took PS reported modest improvement in their cognitive symptoms.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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&#8217;t fully understood. PS may inhibit that inflammation and, as a result, boost cognitive function.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It should be noted that many of these studies used bovine-derived PS, which is no longer widely available. &#8220;Soy-derived PS, which is what most supplements contain today, has fewer and more mixed trials behind it,&#8221; says Dr. Idoko.<\/span><\/p>\n<h3 id=\"2-may-help-prevent-or-mitigate-mental-decline\"><span style=\"font-weight: 400;\">2. May help prevent or mitigate mental decline<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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 <\/span><a href=\"https:\/\/www.mdpi.com\/2076-3425\/16\/2\/194\"><span style=\"font-weight: 400;\">maintaining cell membrane integrity<\/span><\/a><span style=\"font-weight: 400;\"> and could help facilitate connections between neurons (or synapses) over long periods of time.\u00a0<\/span><\/p>\n<h3 id=\"3-may-help-people-with-adhd\"><span style=\"font-weight: 400;\">3. May help people with ADHD\u00a0<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Initial, small studies suggest that <\/span><a href=\"https:\/\/journals.sagepub.com\/doi\/full\/10.1089\/acm.2020.0432\"><span style=\"font-weight: 400;\">children with attention deficit hyperactivity disorder<\/span><\/a><span style=\"font-weight: 400;\"> 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 <\/span><a href=\"https:\/\/www.singlecare.com\/blog\/adhd-medication-children\/\"><span style=\"font-weight: 400;\">ADHD<\/span><\/a><span style=\"font-weight: 400;\">. However, they note that the evidence they reviewed is of low quality, and more research is needed.<\/span><\/p>\n<h3 id=\"4-may-relieve-stress\"><span style=\"font-weight: 400;\">4. May relieve stress<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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 <\/span><a href=\"https:\/\/www.tandfonline.com\/doi\/epdf\/10.1080\/1028415X.2001.11747360?needAccess=true\"><span style=\"font-weight: 400;\">stress levels<\/span><\/a><span style=\"font-weight: 400;\"> and mood improved.\u00a0<\/span><\/p>\n<h3 id=\"5-could-improve-memory\"><span style=\"font-weight: 400;\">5. Could improve memory<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">In a very small study of eight older adults, researchers found promising evidence that PS could help <\/span><a href=\"https:\/\/www.tandfonline.com\/doi\/full\/10.2147\/CIA.S13432\"><span style=\"font-weight: 400;\">improve memory impairment<\/span><\/a><span style=\"font-weight: 400;\">. 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&#8217; ability to recall words. Several recent studies conducted in China and Japan have similar results.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Similar to other studies involving PS, this shows potential benefits, but these results are not significant or conclusive.\u00a0<\/span><\/p>\n<h3 id=\"6-could-support-athletic-performance\"><span style=\"font-weight: 400;\">6. Could support athletic performance\u00a0<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">One interesting potential benefit of phosphatidylserine is its prevention of exercise-induced stress. Several studies have examined <\/span><a href=\"https:\/\/www.tandfonline.com\/doi\/full\/10.1186\/1550-2783-4-5#d1e532\"><span style=\"font-weight: 400;\">taking PS before exercise,<\/span><\/a><span style=\"font-weight: 400;\"> 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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Findings in this area are also mixed across trials, and experts agree that more research is needed.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\t\t<div class=\"singlecare-dynamic-newsletter-wrapper sin-newsletter-wrapper\">\n\t\t\t<span class=\"heading\">Get our mental health newsletter<\/span>\n\t\t\t<form class=\"form-wrapper\" data-newsletter-form=\"1\" data-subsource=\"Mental Health Newsletter\">\n\t\t\t\t<div class=\"input-wrapper\">\n\t\t\t\t\t<label for=\"dynamic-email\">Email<\/label>\n\t\t\t\t\t<input type=\"email\" id=\"dynamic-email\" class=\"email\" required>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"input-wrapper\">\n\t\t\t\t\t<input class=\"submit-form-btn\" type=\"submit\" value=\"Click to sign up\">\n\t\t\t\t<\/div>\n\t\t\t<\/form>\n\t\t\t<p class=\"success-message\" aria-live=\"polite\"><\/p>\n\t\t<\/div>\n\t<\/span><\/p>\n<h2 id=\"real-world-results\"><span style=\"font-weight: 400;\">Real-world results<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">&#8220;For those using it specifically for dementia, an initial response may be noticed as early as three weeks, though the full effect typically isn&#8217;t seen until eight to 16 weeks,&#8221; says <\/span><a href=\"https:\/\/www.mytoolboxgenomics.com\/about-us\/erika-gray\/\"><span style=\"font-weight: 400;\">Erika Gray, Pharm.D.<\/span><\/a><span style=\"font-weight: 400;\">, founder and chief medical officer at ToolBox Genomics. &#8220;Based on this, you should not expect noticeable results until at least six weeks of consistent daily use.&#8221;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For the most part, research on PS remains inconclusive, leaving some experts questioning its merit as a supplement. \u201cI&#8217;d tell any patient the same thing I tell them about most supplements: Interesting biology doesn&#8217;t make a supplement safe, effective, or worth the cost,&#8221; says Dr. Idoko.\u00a0<\/span><\/p>\n<h2 id=\"dosage-guidelines-and-best-practices\"><span style=\"font-weight: 400;\">Dosage guidelines and best practices<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Dr. Gray offers the following guidelines:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The most common standard dose is 300 milligrams per day.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For those managing dementia or cognitive decline, 100 milligrams three times daily is typically recommended.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Athletes engaged in intense training may benefit from 400 to 800 milligrams daily, then decreasing to 100 milligrams daily for normal training periods.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For everyday stress management, 200 to 400 milligrams daily is common.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re taking PS for brain function, you should take it in the morning. If you&#8217;re using the supplement to improve sleep and reduce stress, taking it at night may be the best option.<\/span><\/p>\n<h2 id=\"safety-side-effects-and-drug-interactions\"><span style=\"font-weight: 400;\">Safety, side effects, and drug interactions<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are some other medications that may interact with phosphatidylserine use. Those include anticholinergic medications like <\/span><a href=\"https:\/\/www.singlecare.com\/prescription\/benztropine-mesylate\"><span style=\"font-weight: 400;\">benztropine<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.singlecare.com\/prescription\/oxybutynin-chloride\"><span style=\"font-weight: 400;\">oxybutynin<\/span><\/a><span style=\"font-weight: 400;\">, and atropine.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Dr. Idoko warns against older adults using PS as a dietary supplement without consulting a provider. &#8220;An older adult experiencing cognitive decline should be evaluated by a neurologist.&#8221;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, people who are pregnant, breastfeeding, or planning on doing either may want to avoid PS until speaking with a healthcare professional.<\/span><\/p>\n<h2 id=\"how-to-choose-a-high-quality-supplement\"><span style=\"font-weight: 400;\">How to choose a high-quality supplement<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you&#8217;re looking into phosphatidylserine supplementation, Dr. Gray suggests evaluating the following:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Source type<\/b><span style=\"font-weight: 400;\">: Phosphatidylserine is commonly derived from soy lecithin, which is safe and well-tolerated. If you have soy allergies, consider sunflower lecithin instead.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dosage: <\/b><span style=\"font-weight: 400;\">Choose a product that has at least 100 milligrams per serving, and check whether the listed dose is per capsule or per serving.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Form: <\/b><span style=\"font-weight: 400;\">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&#8217;s ability to cross the blood-brain barrier.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Purity:<\/b><span style=\"font-weight: 400;\"> 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.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<h2 id=\"is-phosphatidylserine-right-for-your-goals\"><span style=\"font-weight: 400;\">Is phosphatidylserine right for your goals?<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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&#8217;s best to work with your provider to determine if you are a good candidate.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>It&#8217;s no surprise that as you age, you&#8217;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 [&hellip;]<\/p>\n","protected":false},"author":135,"featured_media":636484,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[11],"tags":[450,812],"coauthors":[21080],"class_list":["post-636428","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-wellness","tag-mental-health","tag-supplements","wpautop"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.4 (Yoast SEO v27.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Phosphatidylserine supplements: Benefits and real-world results<\/title>\n<meta name=\"description\" content=\"Taking a phosphatidylserine supplement may support brain health in certain older adults, but evidence is mixed. 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