Our nootropics and nutritionist James Dixon analyses the benefits of Phosphatidylserine, as well as any precautions and side effects we must consider. Here’s what he discovered…
Phosphatidylserine is a form of phospholipid, a fatty substance that the body naturally creates. Its primary function is to facilitate the transmission messaging between the brain’s neurons.
In addition, it shields and safeguards brain cells, supports clotting in the blood, and might play a crucial part in memory retention and clarity. It is found naturally in select foods and is also available as a dietary supplement.
Research in animals suggests that levels of phosphatidylserine diminish through the ageing process and that supplements might help to counteract this decline. Phosphatidylserine supplements may be of help to those suffering from conditions such as Alzheimer’s disease, multiple sclerosis, attention deficit-hyperactivity disorder (ADHD), depression, and stress and anxiety.
Additionally, supplementing with phosphatidylserine is believed to encourage healthy sleep whilst leading to improvements and mood. There is even some evidence that it might bolster athletic performance.
It is important to note that while phosphatidylserine supplements are generally considered safe, they may cause side effects such as upset stomach, insomnia, and headache. The appropriate dosage of phosphatidylserine may vary depending on the individual and the condition being treated. As with any supplement, it is recommended to consult with a healthcare provider before taking phosphatidylserine.
The health benefits of phosphatidylserine
Cognitive improvements
Phosphatidylserine has been the subject of exciting research, particularly for its potential to halt or even reverse cognitive decline, as a result we often see it some of the top tier nootropics.
A recent study involved 131 older participants who were either given a supplement containing DHA and phosphatidylserine, or who were given a placebo, for fifteen weeks. Both groups underwent cognitive function tests at the end of this run.
The results showed that participants given phosphatidylserine showed substantial improvements in both learning and verbal recall, as well as the ability to copy complex shapes more quickly. Another study using phosphatidylserine demonstrated a 42% boost in their ability to recall memorised words.
In another study, memory-challenged volunteers aged between 50 and 90 years were given phosphatidylserine supplements for three months. The testing revealed improvements in mental flexibility and memory. Interestingly, that same study showed that participants taking phosphatidylserine also experienced a healthy fall in blood pressure over a sustained period.
One wide-ranging study recruited nearly 500 patients aged from 65 to 93. The patients were given phosphatidylserine supplements for 6 months before having their responses tested. The results showed substantial improvements in both cognitive parameters and behavioural elements.
The evidence so far suggests that phosphatidylserine may play an important role in combatting age-related memory loss and mental acuity decline. The studies have shown that Phosphatidylserine can improve verbal recall, learning, and the ability to copy complex shapes with greater speed. It can also increase the ability to recall memorised words and improve memory recall and mental flexibility.
Depression treatment
Phosphatidylserine may well have a positive impact on mood and may help to mitigate the effects of depression. Several studies have backed up these claims, showing that it may well help in the treatment of depression.
One study involved a group of young adults all struggling with stress. The participants were randomly assigned to receive either a placebo or 300 milligrams of phosphatidylserine daily for 30 days.
By the study’s completion, researchers found that participants taking phosphatidylserine exhibited improvements in mood. Phosphatidylserine may well then be effective for reducing symptoms of stress and improving overall mood.
Another study investigated phosphatidylserine’s effects on mood in a group of older women diagnosed with depression. One group was provided with daily doses of 300 mg of phosphatidylserine. Routine testing assessed the phosphatidylserine’s impact on their mental wellbeing. The participants experienced notable improvements in their symptoms of depression.
The exact mechanism by which phosphatidylserine affects mood and mental health is not yet fully understood. However, it is thought that it may help to regulate the levels of certain neurotransmitters in the brain, such as dopamine and serotonin, which are known to drastically affect mood regulation.
Overall, the results of these studies suggest that phosphatidylserine may be a promising natural supplement for improving mood and guarding against depression. However, further research will be needed to fully understand its effects and to determine the optimal dosage and duration of treatment. It is also important to note that individuals should always talk to their healthcare provider before starting any new supplement regimen.
Athletic improvements
Phosphatidylserine has been primarily studied for its possible role in mitigating the cognitive symptoms of ageing. However, recent research has also uncovered additional possible benefits.
In particular, healthy athletes who take phosphatidylserine may experience improved sporting performance. For example, studies have shown that golfers who take this supplement can improve their game, while others have shown that those who consume phosphatidylserine experience greatly diminished fatigue levels post-training. Cyclists who take 750 mg of phosphatidylserine per day have also been found to have improved training capacity.
One particularly interesting study involved healthy men aged between 18 and 30 who were asked to take