Updated: 12/11/23
Are you an athletically-inclined person looking for ways to give your performance the edge it needs? Perhaps you’re someone who’s searching for a natural and safe way to boost brain function. If so, phosphatidylserine (PS) could be the ingredient that you’ve been longing for! PS is a naturally-occurring fat found in every cell of our bodies and is essential in maintaining optimal health. From enhancing athletic performance to promoting healthy cognitive functioning, this powerful supplement can do wonders when it comes to keeping our minds and bodies performing at their best. Read on to learn more about how phosphatidylserine can benefit both athletes and non-athletes alike!
What is Phosphatidylserine?
Phosphatidylserine, also known as PS, is a phospholipid that is in high concentrations in the brain. It is a vital component of cell membranes and helps regulate cell activity. PS is naturally made in the body, but it can also be in supplements and certain foods. The supplement form of PS is made from plant sources like soybeans or cabbage.
PS plays a crucial role in maintaining optimal cognitive function and healthy brain function. It helps support memory, focus, and concentration by ensuring healthy communication between brain cells. Additionally, PS helps protect against cognitive decline that can occur as we age. It does this by protecting the brain from oxidative stress caused by free radicals. PS shows to improve athletic performance by lowering cortisol levels, which can lead to reduced muscle soreness and fatigue.
PS can be in several food sources, such as cow brains, chicken hearts, and soy products. However, many people prefer to take PS supplements to ensure they are getting enough of the nutrient. The supplements are from plant sources, most commonly soybeans or cabbage.
Phosphatidylserine Benefits
Boosts Brain Function
Perhaps the most well-known benefit of phosphatidylserine is its ability to boost brain function. Taking a PS supplement shows to improve memory and increase mental clarity, making it a popular choice for students and older adults alike. The supplement works by increasing the number of healthy brain cells and improving communication between them. For best results, it’s recommended to take between 100-300mg of PS per day.
Reduces Stress
Stress is a common problem that affects many people, but luckily, phosphatidylserine can help. Studies show that taking a PS supplement can reduce stress levels by reducing the amount of cortisol, a stress hormone, in our bodies. This leads to fewer feelings of anxiety and improved mood. If you’re feeling stressed out, try taking 400-600mg of PS per day to help you feel more relaxed.
Supports Athletic Performance
If you’re an athlete or just someone who enjoys working out, phosphatidylserine can be a game-changer for you. Taking a PS supplement shows to improve endurance, increase muscle mass, and reduce muscle soreness after exercise. It works by reducing inflammation in the body and improving the body’s ability to use energy. For best results, take 400-800mg of PS per day.
Enhances Skin Health
As we age, our skin’s production of collagen and elastin decreases, leading to wrinkles and sagging skin. PS shows to help increase collagen levels and improve skin elasticity, leading to a more youthful appearance.
Reduces Inflammation
Chronic inflammation can contribute to a wide range of health issues, from autoimmune disorders to cardiovascular disease. PS shows to help reduce inflammation in the body, helping to support overall health and wellness.
Reduces Muscle Damage
PS can also benefit athletes and active individuals. PS supplementation has been shown to reduce muscle damage and promote exercise recovery. Studies show that PS can minimize inflammation in muscle tissue, improve endurance, and reduce muscle soreness. PS supplementation can be particularly beneficial for individuals engaging in high-impact exercises such as bodybuilding, long-distance running, and high-intensity interval training.
Supports Cardiovascular Health
PS may also benefit cardiovascular health. Research shows that PS can reduce blood pressure levels and improve cholesterol profiles in individuals. In addition, taking PS may improve blood flow by reducing the viscosity of blood, thereby promoting heart health.
Promotes Healthy Aging
As we age, our cognitive abilities tend to decline, and this may lead to memory loss and other cognitive issues. PS can help mitigate age-related cognitive decline in individuals. Studies show that PS can improve cognitive function and reduce the risk of neurodegenerative diseases such as Alzheimer’s. PS can also promote healthy brain aging by reducing oxidative stress and inflammation in the brain.
Helps with ADHD and Depression Symptoms
For people who suffer from ADHD or depression, finding a solution that works can be difficult. However, studies have shown that taking a phosphatidylserine supplement can help alleviate symptoms of these conditions. PS has been shown to improve focus and attention in people with ADHD, as well as reduce symptoms of depression by increasing levels of feel-good neurotransmitters in the brain. For best results, take 100-300mg of PS per day.
Protects Against Age-Related Cognitive Decline
As we age, cognitive decline becomes more and more common. However, taking a phosphatidylserine supplement can help combat this decline. PS has been shown to improve memory and cognitive function in elders, and it may even help slow down the progression of Alzheimer’s disease. Taking 100-300mg of PS per day can help keep your brain sharp well into your golden years.
Phosphatidylserine Side Effects
Digestive Issues
One of the most common phosphatidylserine side effects is digestive issues. It includes symptoms such as bloating, nausea, stomach discomfort, gas, and diarrhea. This may happen if you take supplements in an empty stomach or consume higher-than-recommended dosage. However, these side effects are usually mild and can manage by following the recommended dosage and taking the supplements during or after meals.
Allergic Reactions
While not very common, phosphatidylserine supplements can cause an allergic reaction in some individuals. Symptoms of allergic reactions include a rash on the skin, itching, and hives. In severe cases, it can cause anaphylaxis, a life-threatening reaction. If you have an existing allergy to soy products, it’s best to avoid phosphatidylserine supplements as they are from soy.
Sleep Disorders
While phosphatidylserine supplements are famous for reducing stress, though some people may experience sleep problems when taking them. It includes difficulty falling asleep, staying asleep, and experiencing unusual dreams. If you are experiencing sleep disorders due to taking phosphatidylserine supplements, it’s best to avoid taking them before bedtime.
Brain Fog
Although rare, some people may experience a feeling of haziness or mental fog after taking phosphatidylserine supplements. This attributes to the fact that phosphatidylserine can modify neurotransmitter activity in the brain. If you are experiencing brain fog, try lowering your dosage or stopping the supplement altogether.
Blood Pressure
Another phosphatidylserine side effect that people should be aware of is a slight drop in blood pressure. While it’s generally not a concerning issue, it can cause lightheadedness, dizziness, and fainting in rare cases. If you have pre-existing low blood pressure, it’s best to talk to your doctor before taking these supplements.
Hormonal Impact
Phosphatidylserine supplements shows to impact cortisol levels, which can impact hormonal balance in some people. Some people may experience symptoms such as mood swings, changes in appetite, and menstrual irregularities. It’s best to monitor these symptoms and report them to a medical professional if they persist.
Interactions with Medications
Phosphatidylserine can interact with certain types of medications, such as anticoagulants and antidepressants. Therefore, if you are taking any medication, it is essential to consult with your healthcare provider before starting any new supplement.
Is Phosphatidylserine Safe?
Phosphatidylserine is a natural compound that is in the human body as well as in some foods. It is an essential building block for cell membranes and involves in the production of neurotransmitters, which are chemicals that carry signals between brain cells. It is also famous for its ability to reduce cortisol, a hormone that is released during times of stress. The compound is commonly in use as a supplement to help alleviate symptoms associated with these issues, and appears to be safe for consumption by most people.
Studies have shown that phosphatidylserine can improve cognitive function and reduce symptoms of cognitive decline. The compound can help improve memory, attention, and learning, making it a popular supplement for students and professionals alike. As for its safety, research has shown that it is generally well-tolerated and has no significant side effects when used within recommended dosages.
Can Phosphatidylserine Cause Anxiety?
There is no simple answer to this question, as the research on this topic has been mixed. Some studies have suggested that PS may actually reduce anxiety symptoms. For example, a 2015 study published in the Journal of Clinical Biochemistry and Nutrition found that PS supplementation was associated with reduced levels of cortisol, a stress hormone that is often elevated in people with anxiety disorders.
On the other hand, some studies have suggested that PS may have the opposite effect on anxiety. For example, a 2014 study published in the Journal of Human Psychopharmacology found that PS supplementation was associated with increased levels of anxiety in healthy young adults. However, it is worth noting that this study uses relatively high dose of PS (400 mg per day), which is higher than the typical recommendation dose of 100-300 mg per day.
Can Phosphatidylserine Cause Depression?
Some studies have suggested that taking phosphatidylserine supplements can lower levels of cortisol, the hormone responsible for our stress response. In theory, lower cortisol levels could lead to depression since cortisol helps regulate our mood. However, these studies have been inconclusive and more research is necessary to fully understand the relationship between phosphatidylserine and cortisol.
It is also important to note that some individuals have reported feeling depressed after taking phosphatidylserine supplements. However, this may be due to other factors such as the quality of the supplement or the individual’s personal health history. It is always a recommendation to consult with a healthcare professional before beginning any supplement regimen.
Phosphatidylserine Dosage
You can find phosphatidylserine in memory-boosting complexes, capsules and pills.
You can also take Phosphatidyl Serine Powder if you’d like a purer form of the supplement. If you opt for the powder, take 100 mg one to three times daily, or as directed by your physician. To avoid the risk of overdosing, use a milligram scale for accurate measurement.
Talk to your child’s pediatrician before giving phosphatidylserine to children.
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The Bottom Line
Phosphatidylserine supplements are an effective way to enhance cognitive and athletic performance. However, like any other supplement, they can come with certain side effects. You can avoid these side effects by starting with a low dosage, taking it with a meal, and avoiding taking them in the evenings. If you experience any side effects, either stop taking the supplement or try to lower your dosage. Always consult with your healthcare provider before taking any new supplement to avoid any potential side effects or drug interactions.
As you can see, phosphatidylserine is a powerful and multi-facetic supplement that can support a wide range of health and wellness goals. Whether you’re looking to reduce stress, improve athletic performance, or simply support healthy aging, adding PS to your daily routine may be beneficial. When choosing a PS supplement, be sure to look for high-quality products from reputable sources and consult with your healthcare provider to ensure that it’s right for you. With consistent use, you may start to notice the many benefits that phosphatidylserine has to offer. Health is wealth, and there is always something we can do to make the most of our health.
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
