Phosphatidylserine is a naturally occurring phospholipid that has become quite popular as a dietary supplement.

It has been linked to numerous benefits, ranging from memory enhancement to stress reduction.

But what really is Phosphatidylserine? How does it function within your body and brain, and why has it captured so much attention in the world of health and nutrition?

In this post, I'll delve into the science and benefits of Phosphatidylserine, shedding light on its significance and the reasons behind its growing acclaim.

I'll also guide you through the recommended dosage, and how to choose the right Phosphatidylserine supplement.

Continue reading to learn more about the remarkable benefits of Phosphatidylserine.

What is Phosphatidylserine?

Phosphatidylserine is a phospholipid.

A phospholipid is a type of fat compound that plays a foundational role in the structure and functionality of cell membranes.

So Phosphatidylserine is not just an external supplement. It's also naturally present within us.

Every cell in our body contains some amount of Phosphatidylserine. But it's most concentrated in the brain, specifically the neurons.

In fact, the human brain boasts about 60 grams of total phospholipids, with Phosphatidylserine accounting for 15% of this total.

This significant presence underlines its importance in cognitive function and overall brain health.

Research into Phosphatidylserine began in the mid-20th century.

At that time, scientists discovered a unique phospholipid that was an essential component of cell membranes, particularly in neurons. They identified it as Phosphatidylserine.

Initially, the primary source of supplemental Phosphatidylserine was derived from cow brains, especially the cortex. This form, known as bovine cortex Phosphatidylserine, was used in various studies and demonstrated promising effects on memory and cognition.

However, in the late 1980s and early 1990s, concerns arose regarding the potential transmission of diseases like Bovine Spongiform Encephalopathy, leading to a shift in sourcing.

As the demand for safer and more ethical alternatives grew, soy and sunflower lecithin emerged as popular plant-based sources of Phosphatidylserine. These new sources not only provided a vegetarian-friendly option but also eliminated the safety concerns associated with animal-derived products.

How Does Phosphatidylserine Work in the Brain?

Phosphatidylserine plays many different roles in the brain.

Overall, it plays a multifaceted and crucial role in maintaining and supporting brain function.

At its most basic level, Phosphatidylserine is a phospholipid, making it integral to the formation of cell membranes.

As a vital component of cell membranes, it ensures the fluidity, structural integrity, and optimal function of brain cells.

In the brain, Phosphatidylserine helps ensure that neuron membranes remain fluid and permeable. This allows for the effective exchange of nutrients, ions, and waste products.

It also assists in neurotransmitter release and function, specifically acetylcholine and dopamine, which are instrumental in processes like memory and mood regulation.

Lastly, Phosphatidylserine is a key molecule in the signaling of apoptosis, a programmed cell death process. This ensures that old or damaged cells are removed to make way for newer, healthy brain cells.

Now that you know all that, let’s drive into the 16 benefits of Phosphatidylserine.

16 Proven Benefits of Phosphatidylserine

1. Phosphatidylserine Enhances Memory

There is a body of research showing that Phosphatidylserine has positive effects on memory.

Phosphatidylserine plays a role in the release and availability of acetylcholine and dopamine, neurotransmitters that are crucial for memory.

Phosphatidylserine also aids in brain glucose metabolism, ensuring that brain cells have the energy needed for memory formation and retrieval.

Several studies have indicated that Phosphatidylserine can enhance memory, especially under stress or when faced with complex tasks.

In one study, researchers found that Phosphatidylserine supplementation led to improvements in memory among people with subjective memory complaints (1).

In another study, people with memory complaints showed significant improvements in memory recall and flexibility after taking Phosphatidylserine for six months (2).

Researchers have also found that Phosphatidylserine can significantly improve memory, attention, and mood (3).

2. Phosphatidylserine Slows Down and Protects Against Age-Related Cognitive Decline

Cognitive decline is a common phenomenon associated with aging. It’s characterized by a gradual deterioration in cognitive abilities such as memory, attention, and executive function.

Several studies have shown that Phosphatidylserine supplementation can help reduce symptoms of age-related memory decline or cognitive deterioration.

In a review article, researchers highlighted several clinical studies demonstrating improvements in memory, learning, and cognitive performance following Phosphatidylserine supplementation in older adults (27).

In a double-blind, placebo-controlled trial, older participants with cognitive decline experienced improvements in brain function after supplementing with Phosphatidylserine for three months.

The participants exhibited improvements in memory, learning, behavior, and daily life activities (24).

In another study, elderly subjects with moderate cognitive decline supplemented with Phosphatidylserine for six months.

At the end of the study, the subjects experienced significant improvements in memory, learning, and recall tasks (25).

Another study found that Phosphatidylserine supplementation improves cognitive function in elderly individuals with age-associated memory impairment.

Participants who received Phosphatidylserine supplementation showed significant improvements in memory, learning, and attention compared to those who received a placebo (26).

3. Phosphatidylserine Protects Against Alzheimer's Disease

Alzheimer's disease is a neurodegenerative disorder characterized by progressive cognitive decline, memory loss, and changes in behavior.

There's preliminary evidence that Phosphatidylserine can be beneficial for individuals with Alzheimer's disease.

Some studies have shown moderate improvements in cognitive function and behavior in patients with Alzheimer's disease after they supplement with Phosphatidylserine.

In a double-blind, placebo-controlled study, researchers investigated the effects of Phosphatidylserine on cognitive performance in patients with Alzheimer's disease.

After 12 weeks of Phosphatidylserine supplementation, patients showed significant improvement in behavioral and cognitive parameters (28).

Another study investigated the effects of Phosphatidylserine supplementation on cognitive function in Alzheimer's disease patients. The researchers found significant improvements in memory, learning, and behavioral symptoms compared to placebo (30).

Phosphatidylserine supplementation has also been shown to improve memory, learning, and cognitive function in individuals with age-related cognitive decline and mild cognitive impairment (MCI).

MCI is considered an earlier stage of Alzheimer's disease.

As a result, Phosphatidylserine can help maintain cognitive function and delay the onset of Alzheimer's disease symptoms.

Amyloid-beta accumulation and aggregation in the brain are hallmarks of Alzheimer's disease pathology. This leads to the formation of plaques that disrupt neuronal function and contribute to neurodegeneration.

But some studies suggest that Phosphatidylserine can help modulate amyloid-beta levels. It does this by promoting its clearance from the brain or inhibiting its aggregation. This then reduces the toxic effects associated with amyloid-beta accumulation (29).

4. Phosphatidylserine Reduces Symptoms of Depression

Research suggests that Phosphatidylserine can help alleviate symptoms of depression.

In one study, patients with depressive disorders received Phosphatidylserine.

The patients has a significant improvement in depressive symptoms, along with enhanced behavior and daily life activities.

The study suggests that Phosphatidylserine could have a role in managing depression (4).

Another study found that Phosphatidylserine supplementation resulted in an improvement in emotional symptoms, including depression, in people struggling with ADHD (5).

Check out this article for 24 other supplements that can help reduce depression.

5. Phosphatidylserine Lowers Cortisol and Reduces Stress

Phosphatidylserine can also reduce cortisol, which is a stress hormone.

This is especially after mentally stressful tasks and physical exertion.

Phosphatidylserine supplementation has been shown to blunt the production of cortisol in response to acute mental and physical stressors.

Elevated cortisol levels, especially when chronic, can have deleterious effects on brain function and structure.

Chronically elevated cortisol levels are associated with various adverse health effects, including anxiety, depression, cognitive impairment, and metabolic disturbances.

Phosphatidylserine supplementation has been shown to modulate the body's response to stress by influencing the hypothalamic-pituitary-adrenal (HPA) axis. The HPA axis is the primary neuroendocrine system involved in the stress response.

Phosphatidylserine appears to normalize cortisol levels by regulating the release of corticotropin-releasing hormone (CRH) from the hypothalamus and adrenocorticotropic hormone (ACTH) from the pituitary gland. This ultimately leads to reduced cortisol secretion from the adrenal glands (31).

As a result, Phosphatidylserine supplementation has been associated with improvements in stress-related symptoms, including anxiety, mood disturbances, and cognitive function (32).

In one study, researchers demonstrated that Phosphatidylserine supplementation blunted the cortisol response to mental stress in healthy young adults. It also reduced their subjective measures of stress and anxiety (33).

Another study found that Phosphatidylserine supplementation reduced the cortisol response to exercise-induced stress in trained athletes. It also improved their subjective measures of mood and well-being (34).

Make sure you read this article to learn about 19 other ways to quickly lower your cortisol levels.

6. Phosphatidylserine Helps Treat Attention-Deficit/Hyperactivity Disorder (ADHD)

Some research has suggested that children and adolescents with Attention-Deficit/Hyperactivity Disorder (ADHD) can benefit from Phosphatidylserine supplementation.

In one study, researchers focused on children aged 4 to 14 years who were diagnosed with ADHD.

They were given Phosphatidylserine or a placebo for two months.

The children receiving Phosphatidylserine showed improved attention and ADHD symptoms, and better auditory memory.

The study concluded that Phosphatidylserine is a safe nutritional strategy for improving mental performance in children experiencing ADHD symptoms (6).

Another study focused on the combined effect of Phosphatidylserine and Omega-3 fatty acids.

Children with ADHD were given a combination of Phosphatidylserine and Omega-3 fatty acids, or a placebo.

The treatment group showed improved ADHD symptoms, especially with impulsivity and restlessness (7).

7. Phosphatidylserine Improves Sleep Quality

Phosphatidylserine is commonly recognized for its cognitive benefits.

But its role in sleep quality has also been explored by researchers.

In one study, researchers found that Phosphatidylserine significantly increased the duration of deep, restorative sleep.

The researchers also found that there was a reduction in the number of awakenings throughout the night with Phosphatidylserine ingestion (8).

8. Phosphatidylserine Improves Learning and Academic Performance

Phosphatidylserine can impact the release and function of acetylcholine and dopamine.

These neurotransmitters play a key role in attention, learning, and memory.

As a result of this, some individuals can experience improved capacity to learn and process new information with Phosphatidylserine supplementation.

In children, Phosphatidylserine supplementation significantly improves focus and attention, which is crucial for learning and academic performance (9).

Other studies have shown that Phosphatidylserine can enhance learning as well (10-11).

9. Phosphatidylserine Helps with Brain Injury Recovery

Brain injuries can range from mild concussions to severe traumatic brain injuries (TBIs).

They can present significant challenges in terms of recovery and rehabilitation.

Research indicates that Phosphatidylserine has therapeutic benefits for individuals recovering from brain injuries.

After an injury, the brain goes through repair processes, including the re-establishment of cell membranes.

Given the vital role of Phosphatidylserine in membrane structure, supplementing with it can support the recovery and healing of brain tissue.

Phosphatidylserine also has neuroprotective effects that protect neurons from damage after an injury, especially by reducing oxidative stress.

In multiple studies, researchers have found that treatment with Phosphatidylserine shows neuroprotective effects in models of brain injury (12, 14).

In a review article, researchers discussed the various roles phosphatidylserine plays in the human brain, including its neuroprotective potential.

They suggested that Phosphatidylserine supplementation has benefits in specific brain health contexts, including traumatic brain injuries (13).

Phosphatidylserine also plays a role in regulating apoptosis (programmed cell death). This can be beneficial in controlling excessive neuronal death after an injury.

Make sure you read this article for other tips on how to recover from a brain injury.

10. Phosphatidylserine Supports Brain Plasticity

Brain plasticity, often referred to as neuroplasticity, describes the brain's ability to reorganize itself by forming new neural connections throughout life.

This capacity allows brain cells to compensate for injury and disease. Brain cells can adjust their activities in response to new situations, or changes in their environment.

Research shows that Phosphatidylserine can modulate synaptic activity and plasticity, essentially influencing how well neurons "talk" to each other.

This has implications for learning, memory, and overall cognitive function.

Phosphatidylserine is a primary component of neuronal membranes. The fluidity and integrity of these membranes are essential for various processes related to neuroplasticity, such as dendritic branching, synaptogenesis, and neurotransmitter release.

Synaptic refinement is a critical physiological process that removes excess synapses. This process is necessary to establish and maintain functional neuronal circuits.

In one study, researchers investigated how phosphatidylserine affects synaptic refinement.

Researchers found that phosphatidylserine mediates synaptic maintenance and synaptic pruning (15).

Make sure you read this article to learn about 13 other ways to promote brain plasticity.

11. Phosphatidylserine Reduces Brain Inflammation

Brain inflammation, also known as neuroinflammation, can be a response to a variety of stimuli.

These stimuli include infections, traumatic brain injuries, toxic metabolites, or autoimmune reactions. They can all cause brain inflammation.

Chronic neuroinflammation has been implicated in the progression of neurodegenerative diseases such as Alzheimer's, Parkinson's, and multiple sclerosis.

Some evidence suggests Phosphatidylserine reduces inflammation in the brain.

Research shows that Phosphatidylserine can modulate the activity of immune cells and reduce the production of inflammatory cytokines. Cytokines are cell signaling molecules that can promote inflammation.

Phosphatidylserine can also influence the activity of immune cells such as macrophages and microglia (immune cells of the brain).

By modulating their activity, Phosphatidylserine can reduce excessive inflammatory responses in the brain.

In one study, researchers investigated the effects of Phosphatidylserine on microglia. The research indicated that Phosphatidylserine can influence the resolution of inflammation (16).

Make sure you read this article to learn about 22 other ways to reduce inflammation in your brain.

12. Phosphatidylserine Is Neuroprotective

As I mentioned earlier, Phosphatidylserine has neuroprotective properties.

This means it protects neurons from damage or degeneration.

Phosphatidylserine provides antioxidant effects that help neutralize harmful free radicals in the brain. This shields brain cells from the damaging effects of oxidative stress.

Additionally, by maintaining cell membrane integrity, Phosphatidylserine helps protect neurons from harmful agents in their environment.

Phosphatidylserine has also been shown to modulate inflammatory responses in the brain and reduce the production of pro-inflammatory cytokines.

By dampening brain inflammation, it can protect neurons from inflammatory damage.

In one study, researchers investigated the effects of Phosphatidylserine supplementation on cerebral glucose metabolism in patients with Alzheimer's disease.

The results suggested that Phosphatidylserine has neuroprotective effects by improving energy metabolism in the brain (17).

Another study found that Phosphatidylserine plays a neuroprotective role in aging-related cognitive decline.

In the study, Phosphatidylserine supplementation improved cognitive function in elderly individuals with memory impairment (18).

13. Phosphatidylserine Supports Brain Energy Metabolism

Phosphatidylserine also plays a role in supporting and enhancing brain energy metabolism.

The brain is an energy-intensive organ.

Glucose is the primary energy source for the brain, and efficient glucose metabolism is essential for optimal brain function.

Research shows that phosphatidylserine supports brain cell energy production by aiding in glucose metabolism.

In one study, researchers found that Phosphatidylserine supplementation improved glucose metabolism in the brains of people with Alzheimer's disease (17).

Phosphatidylserine has been shown to influence glucose metabolism in the brain. It enhances glucose uptake and utilization.

This ensures that neurons receive an adequate supply of glucose, which is critical for maintaining their energy demands.

Make sure you read this article to learn about 24 other ways to boost the energy in your brain.

14. Phosphatidylserine Increases Nerve-Growth Factor (NGF)

Nerve growth factor (NGF) is a protein crucial for the growth, maintenance, and survival of neurons.

NGF plays a critical role in the development and maintenance of the nervous system, including the formation of synapses.

Some studies suggest that Phosphatidylserine can increase NGF levels and increase NGF activity in the brain (19).

Phosphatidylserine has been proposed to enhance NGF production or release, leading to increased NGF availability for neurons (20).

This may then contribute to the neuroprotective and neurotrophic effects of Phosphatidylserine.

Increasing NGF levels or activity through Phosphatidylserine supplementation could have therapeutic implications for various neurological conditions, including neurodegenerative diseases and cognitive decline.

Make sure you read this article for 31 other ways to increase NGF levels.

15. Phosphatidylserine Increases Dopamine

Dopamine is a neurotransmitter involved in various physiological functions, including mood regulation, motivation, reward processing, and motor control.

Some studies suggest that Phosphatidylserine supplementation can modulate dopaminergic activity in the brain.

In one study, researchers found that Phosphatidylserine supplementation led to an increase in dopamine metabolites in the cerebrospinal fluid of geriatric patients with depressive disorders, suggesting an effect on dopamine metabolism (21).

Phosphatidylserine has also been proposed to enhance dopamine release in certain brain regions.

Increased dopamine release can then lead to transient increases in extracellular dopamine levels, which then improves mood, motivation, and cognitive function.

Phosphatidylserine may also influence the sensitivity of dopamine receptors.

Dopamine receptors are proteins located on the surface of neurons that bind to dopamine molecules and transmit signals into the cell.

By modulating dopamine receptor sensitivity, Phosphatidylserine can improve the responsiveness of neurons to dopamine signals.

Make sure you read this article for 35 other ways to increase dopamine in the brain

16. Phosphatidylserine Increases Acetylcholine

Acetylcholine is a neurotransmitter that plays a crucial role in various cognitive functions, including memory, learning, and attention.

Phosphatidylserine can influence acetylcholine synthesis by enhancing the availability of choline, which is a precursor to acetylcholine (23).

Choline is transported into neurons via the choline transporter.

Phosphatidylserine can help facilitate this process, leading to increased acetylcholine synthesis (22).

Phosphatidylserine can also influence the activity of cholinergic neurons, which are neurons that release acetylcholine.

Make sure you read this article for 26 other ways to increase acetylcholine in the brain.

How To Increase Your Intake of Phosphatidylserine + The Best Phosphatidylserine Supplement

While our body can produce small amounts of Phosphatidylserine, certain foods are rich in this phospholipid, including:

Organ Meats, especially chicken liver and pig's spleen.
Fish, particularly mackerel, herring, and eel.
White Beans

But achieving therapeutic levels of Phosphatidylserine through diet alone is very challenging. This is where supplements come into play.

Since Phosphatidylserine is available as a supplement, it's very easy to incorporate it into your daily routine.

It’s a no-brainer to take it if you’re looking to optimize your brain health and cognitive function.

In fact, supplementing with Phosphatidylserine has become very popular over the years due to its amazing cognitive-enhancing and neuroprotective effects.

There are several forms of Phosphatidylserine supplements available, usually derived from soy lecithin, sunflower lecithin, and occasionally, bovine cortex.

Since Phosphatidylserine has so many beneficial effects on the brain, I decided to include it in the Optimal Brain supplement.

You can get Optimal Brain here.

Optimal Brain includes Phosphatidylserine, plus several other natural compounds that have been shown to improve brain function.

Recommended Dosage For Phosphatidylserine

The recommended dosage for Phosphatidylserine can vary depending on factors such as age, health condition, and individual needs.

However, many studies indicate that a dosage of 100 to 300 mg of Phosphatidylserine daily can be effective for cognitive benefits.

The Optimal Brain supplement includes just 100 mg of Phosphatidylserine. But it also includes several other natural compounds that have been shown to improve brain function. These ingredients work synergistically with Phosphatidylserine. Since they all work better together, you don’t need to take as large of a dose of Phosphatidylserine for optimal results.

You can get Optimal Brain here.

Phosphatidylserine can be taken at any time of the day. But some users prefer taking it in the morning or early afternoon to help with mental clarity throughout the day.

Consistency is key. Just like any supplement, the benefits of Phosphatidylserine are best realized with consistent intake over time.