Phosphatidylserine (PS)
The phospholipid that maintains brain cell membranes and has an FDA-qualified health claim for cognitive decline
Also known as: PS • Phosphatidyl Serine • Soy PS • Sunflower PS
Overview
Phosphatidylserine (PS) is a phospholipid that is a critical component of cell membranes, particularly concentrated in brain cells where it comprises 15% of the total phospholipid pool. PS maintains membrane fluidity, supports neurotransmitter release, and facilitates cell-to-cell communication in the brain. It's one of only two supplements with an FDA-qualified health claim for reducing the risk of cognitive dysfunction and dementia. PS levels decline with age, correlating with cognitive decline. Clinical trials show benefits for memory, attention, and cognitive function in both elderly adults and younger populations under stress. PS also modulates the cortisol response, making it useful for athletes and stressed individuals.
Key Benefits
Memory & Cognitive Function
PS is one of the most well-studied nootropics for age-related cognitive decline. Clinical trials show improvements in memory, learning, concentration, and word recall in elderly adults. The FDA allows a qualified health claim: 'PS may reduce the risk of cognitive dysfunction in the elderly.'
Cortisol Modulation
PS blunts the cortisol response to physical and mental stress. Studies in athletes show 600mg PS reduced cortisol by 20-30% after intense exercise. This has implications for recovery, body composition, and stress management.
ADHD Support
Preliminary studies show PS supplementation (200mg/day) improved attention, impulsivity, and short-term auditory memory in children with ADHD. PS supports the dopaminergic and noradrenergic systems involved in attention.
Exercise Recovery
By reducing exercise-induced cortisol, PS may improve recovery and reduce muscle soreness. Athletes using 750mg/day showed reduced muscle damage markers and improved perceived well-being after intense training.
Dosage & How to Take
The standard dose is 100mg three times daily (300mg total) for cognitive support. For cortisol reduction, higher doses of 400-800mg have been used. Start with 100mg/day and increase as needed.
| Purpose | Dose | Notes |
|---|---|---|
| Cognitive support (elderly) | 100 mg, 3x/day (300 mg total) | Based on the majority of clinical trials |
| Memory enhancement (general) | 100-200 mg/day | Lower doses for maintenance |
| Cortisol reduction/stress | 400-600 mg/day | Higher doses for cortisol modulation |
| ADHD support | 200 mg/day | Based on pediatric studies |
Best Time to Take
Divide into 2-3 doses with meals. PS is a phospholipid and is best absorbed with dietary fat.
With or Without Food
Always take with meals containing fat for optimal absorption.
Forms & Bioavailability
| Form | Absorption | Best For | Notes |
|---|---|---|---|
| Sunflower-Derived PS | High | Allergen-free option | Soy-free. Preferred for those with soy allergies. Same efficacy as soy PS. |
| Soy-Derived PS | High | Most studied form | The form used in most clinical trials. Contains trace soy. |
| PS + DHA Complex | High | Comprehensive brain support | PS bound to DHA omega-3. May have enhanced brain benefits. |
Side Effects & Safety
Common
- Very well tolerated
- Mild GI upset at high doses
- Insomnia if taken late (rare)
Rare
- No significant adverse effects in clinical trials
Contraindications
- Anticoagulant medications (PS may have mild blood-thinning effects at high doses)
- Soy allergy (use sunflower-derived PS)
Interactions
High-dose PS may have mild anticoagulant effects; monitor if on blood thinners
PS supports acetylcholine function; may partially counteract anticholinergic medications
Synergistic for brain health — DHA is incorporated into brain cell membranes alongside PS
Scientific Research
PS and Cognitive Function in Elderly
300mg/day PS for 12 weeks significantly improved memory, learning, and concentration in elderly adults with age-related cognitive decline
PS and Cortisol
600mg PS daily blunted cortisol response to exercise stress by 20-30% in healthy young adults
FDA Qualified Health Claim
FDA authorized the qualified health claim: 'Phosphatidylserine may reduce the risk of cognitive dysfunction in the elderly'
Food Sources
Frequently Asked Questions
Medical Disclaimer
This content is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any supplement regimen, especially if you have pre-existing health conditions or are taking medications. The statements on this page have not been evaluated by the Food and Drug Administration.