Phosphatidylserine

What is phosphatidylserine?

Phosphatidylserine (PS) is a major lipid of mammalian cell membranes, comprising 15% of the total phospholipids in the human brain. It was originally extracted from the brains of cattle in the 1990s but has since been derived from soy due to safety concerns in regards to Mad Cow Disease. PS is sometimes studied alongside the omega-3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), since PS is attached to DHA molecules in the brain.

What are phosphatidylserine’s main benefits?

Overall, the results of randomized controlled trials of phosphatidylserine (PS) have been inconsistent. Trials examining PS for cognition in adults over age 50 have somewhat consistently showed benefits at dosages of 100–300 mg per day for 2–6 months, although more research is needed to clarify these benefits. PS supplementation also might reduce perceived stress levels in people with high chronic stress, though studies of PS for stress have serious limitations and have shown mixed results. PS has also been studied in the context of physical activity, though studies have shown even less consistent results here.

Does phosphatidylserine benefit cognition?

Studies of the effects of phosphatidylserine (PS) on cognition have shown inconsistent results; some randomized controlled trials (RCTs) have found improvements with supplementation in only one or two subdomains (of several) within a given cognitive assessment tool, whereas other RCTs have found improvements in the overall score of the assessment tool used. However, most RCTs to date have had the limitation of a short duration for examining cognition, usually 1 to 3 months. More, and longer, trials are needed to clarify PS’s effects on cognition.

Does phosphatidylserine mitigate the effects of stress?

Most of the literature on PS and stress focuses on participants performing physical activity as the stressor. However, one researcher conducted three randomized controlled trials in nonathletic populations. These trials don’t provide a clear picture of benefits of PS supplementation for cortisol or perceived stress, although there is some evidence of benefit in participants with a history of high chronic stress. However, study sample characteristics, conflicts of interest, and the fact that the lead author was the same in all three studies reduce our confidence in these findings.

Does phosphatidylserine benefit performance in physically active individuals?

In randomized controlled trials (RCTs) of phosphatidylserine (PS) in athletic populations, PS did not consistently improve the outcomes examined. A pair of 2006 RCTs from a team of UK researchers tested PS supplementation in cycling and downhill running. The participants in the PS groups in both studies took a large dose of PS (750 mg) for 10 days before the exercise bout. In the cycling study, time to exhaustion in the PS group improved significantly compared to that of the placebo group. The increase in the PS group was dramatic — from nearly 8 minutes to nearly 10 minutes. No significant differences were found in any of the other outcomes the study measured, including lower-intensity performance, fatigue levels, and serum cortisol levels.

Does phosphatidylserine benefit children with ADHD?

While there are some mechanistic reasons to think that phosphatidylserine (PS) might benefit children with ADHD, the evidence for its effectiveness is weak. PS, which is an important component of cell membranes, belongs to a class of organic compounds called phospholipids. Children with ADHD may have lower serum levels of phospholipids and lower levels of phospholipids in the basal ganglia and prefrontal cortex regions of the brain.

What are phosphatidylserine’s main drawbacks?

Many trials examining phosphatidylserine (PS) do not comment on adverse events. However, in the trials that do, there does not appear to be a significantly increased risk of adverse events compared to the control group.