Phosphatidylserine – What Is It, Benefits, Dosage, and More

What Is Phosphatidylserine?

Phosphatidylserine (PS) is a type of fat, specifically a phospholipid, that makes up a key part of brain cell membranes. It helps keep these membranes flexible and supports the transfer of signals between brain cells. This is essential for cognitive function, including memory, learning, and focus.

Phosphatidylserine plays a role in neurotransmission, which is how brain cells communicate. It helps regulate the release of neurotransmitters like dopamine, serotonin, and acetylcholine, all of which impact mood, attention, and mental clarity. This is why taking phosphatidylserine for brain health has gained attention as a cognitive enhancement supplement.

Natural Sources of Phosphatidylserine

Phosphatidylserine is naturally present in some foods but in different amounts. Since it is a type of phospholipid, you can find it in both plant-based and animal-based sources.

Some of the best natural sources of Phosphatidylserine include:

• Soybeans: One of the most concentrated plant-based sources is soy lecithin, which is derived from soybeans. It provides around 1650 mg per 100 grams of Phosphatidylserine for brain health.
• White beans: A plant-based option with lower PS content compared to animal sources. White beans contain about 107 mg per 100 grams.
• Egg yolks: Contain small amounts of PS, with each yolk providing around 60-70 mg, along with other brain-supporting nutrients.
• Chicken liver & beef liver: Chicken liver contains approximately 123 mg per 100 grams, while beef liver has about 418 mg per 100 grams.
• Atlantic mackerel: One of the highest fish sources of PS, providing about 480 mg per 100 grams.
• Atlantic herring: Contains around 360 mg per 100 grams.
• Eel: Contains approximately 335 mg per 100 grams.

Despite this natural source, getting enough Phosphatidylserine for mental clarity from diet alone can be difficult due to the following reasons:

• Low intake of high-PS foods: Most people do not eat large amounts of liver or soybeans regularly.
• Cooking reduces PS levels: Processing and heat exposure can lower the PS content in food.
• Absorption varies: Even with PS-rich foods, the body may not absorb enough to match the levels used in studies.

Because of these factors, many people look for the best phosphatidylserine supplements to get a consistent and reliable amount for brain health, focus, and memory support.

Improve Memory And Focus With Phosphatidylserine Supplements

Cognitive Benefits of Phosphatidylserine

Many people take phosphatidylserine for focus and attention, especially for work, studying, or managing daily mental tasks. Here are the 3 main cognitive benefits of phosphatidylserine:

1. Memory Enhancement

As you age, phosphatidylserine levels in the brain decline. This may slow down memory processing and make it harder to remember details. Some studies have shown that taking phosphatidylserine for brain health may help maintain memory function.

Phosphatidylserine supports memory recall and learning ability, which makes it easier to retain new information and retrieve past memories. It helps brain cells stay active and communicate efficiently.

2. Focus & Attention

You can take Phosphatidylserine for mental clarity to stay more engaged during work or study sessions. Since Phosphatidylserine supports dopamine levels, which influence attention and motivation, it may help with mind concentration and focus. This especially may benefit people with trouble staying on task for long periods.

Phosphatidylserine may also help reduce symptoms of attention deficit hyperactivity disorder (ADHD).

3. Mood Regulation

Phosphatidylserine can help with stress management. It influences neurotransmitters like serotonin and dopamine, which affect mood. Cortisol, the body’s stress hormone, can affect brain function if levels stay too high. Phosphatidylserine helps regulate cortisol, which may reduce the impact of stress.

Phosphatidylserine and Age-Related Cognitive Decline

Cognitive function can slow down with age. Some people may notice changes in memory, focus, or processing speed. One of the cognitive benefits of phosphatidylserine is that it helps brain cells stay active and communicate efficiently. However, as levels drop over time, memory recall and learning ability may decline.

Phosphatidylserine supplementation may help maintain cognitive function in older adults. It supports neurotransmitters like acetylcholine and dopamine, which are important for memory, focus, and problem-solving.

A study tested 300 mg of PS daily on elderly patients with moderate to severe cognitive decline. After six months, participants showed significant improvements in memory functions like learning and recall compared to those taking a placebo.

Another study on phosphatidylserine and memory support published in the Journal of Clinical Biochemistry and Nutrition found that older adults taking soybean-derived phosphatidylserine for six months experienced better delayed verbal recall. Usually, this key memory function often declines with age.

While taking phosphatidylserine for cognitive function is not a treatment for Alzheimer’s or dementia, research suggests it may support memory in the early stages of cognitive decline. Some healthcare providers recommend phosphatidylserine supplements for older adults looking to maintain focus and clarity.

Phosphatidylserine and Stress Management

Stress affects both the mind and body. High cortisol levels can interfere with focus, memory, and mental clarity. Some research suggests that taking phosphatidylserine for brain health may help regulate cortisol and support stress resilience.

Cortisol is the body’s primary stress hormone. It rises in response to physical or mental strain. While short-term increases are normal, prolonged high levels can affect cognitive function. Phosphatidylserine helps keep cortisol in balance, which may reduce the impact of stress on the brain.

A study published in the Journal of the International Society of Sports Nutrition tested the effects of 400 mg of PS on individuals under physical and mental stress. Results showed that PS supplementation helped lower cortisol levels and improve mood during stressful activities.
In a nutshell, here are the potential benefits Phosphatidylserine natural brain-boosting supplements can offer individuals under high mental strain:

• Helps maintain concentration in stressful situations.
• Helps regulate cortisol levels, which may reduce excessive stress responses that affect cognitive function.
• Promotes mental clarity during pressure-heavy tasks.
• May improve mood balance by managing stress-related irritability or anxiousness.

For these reasons, people under high mental strain, such as students, professionals, or athletes, often look into phosphatidylserine for mental clarity and focus.

Recommended Dosage and Safety Considerations

Phosphatidylserine has been studied for its effects on memory support, cognitive function, and mental clarity. Getting the right dosage matters if you want to see results. Most studies recommend between 100 mg and 400 mg per day.

Typical dosage recommendations for these natural brain-boosting supplements include:

• 100 mg to 300 mg per day: This dosage is commonly used for phosphatidylserine for brain health, memory, and focus.
• 300 mg to 400 mg per day: Often tested for phosphatidylserine for cognitive function and stress management.
• Dividing doses: You can also split the total intake into two or three smaller doses throughout the day.

Most supplements use soybean-derived phosphatidylserine since it is the most widely available. Bovine-derived PS was more common in the past but is less used now due to safety concerns.

While Phosphatidylserine is generally well tolerated and most people do not experience side effects at recommended doses, higher doses, especially over 400 mg per day, may cause:

• Mild stomach discomfort
• Insomnia if taken too late in the evening
• Nausea in sensitive individuals

Also, certain medications, such as blood thinners or those that affect dopamine levels, may interact with even the best phosphatidylserine supplements. Therefore, it is important to check with a doctor before taking it. A healthcare provider can help determine if PS is the right choice based on your individual needs.

Maintain Sharp Cognitive Function At Any Age With Phosphatidylserine

How to Choose the Best Phosphatidylserine Supplement

If you’re looking to use phosphatidylserine for brain health, it helps if you know what to look for. Not all phosphatidylserine supplements are the same. Source, quality, and formulation differences can all affect how well they work and how safe they are.

Let’s take Plant-based and Bovine-derived Phosphatidylserine supplements, for example.

Phosphatidylserine was originally sourced from bovine (cow) brain tissue. While effective, concerns over safety, including the risk of diseases like mad cow disease, led to a shift toward plant-based alternatives.

• Plant-based PS (Soy or Sunflower): The most common and widely researched type. Studies on Phosphatidylserine and memory support often use soy-derived PS. It is considered safe and effective.
• Bovine-derived PS: Rarely used today due to safety concerns. Some believe it is more similar to human brain phospholipids, but research on plant-based sources shows similar benefits without the risks.

For most people, plant-based phosphatidylserine supplements are the safer and more reliable option.

Key Factors to Look for in a High-Quality Supplement

Here are some major things to check when choosing the best phosphatidylserine supplements for your routine.

• Purity and Source: Look for soybean-derived phosphatidylserine or sunflower-based options. Avoid unverified bovine-derived products.
• Dosage Per Serving: Most studies use 100 mg to 300 mg per day. A good supplement should clearly list its PS content.
• Third-Party Testing: This ensures the product is free from contaminants and accurately labeled.
• No Unnecessary Fillers: Avoid supplements with artificial additives, preservatives, or unnecessary ingredients.
• Brand Reputation: Established brands with good reviews are usually more reliable. Checking for certifications like GMP (Good Manufacturing Practices) can also help.

In a nutshell, choosing the best phosphatidylserine supplements comes down to quality and safety.