The Science behind Phosphatidylserine and its Role in Brain Health
Phosphatidylserine is a natural occurring phospholipid that plays a vital role in the functioning of cells, particularly in the brain.
Adaptogens are a class of herbs and roots that have been used for centuries in traditional medicine to help the body adapt to stress and improve overall health. Nootropics are substances that are believed to enhance cognitive function, including memory and focus.
Phosphatidylserine has recently been investigated for its potential as a nootropic and adaptogen. According to research, it may improve memory, focus, and mood while also lowering stress and anxiety levels and having a number of positive effects on brain health. We will examine the effects, suggested dosages, and potential risks of phosphatidylserine as it relates to brain health in this blog post.
What is Phosphatidylserine?
A crucial element of cell membranes is phospholipid, a class of fat that includes phosphatidylserine. It is made up of a serine amino acid molecule, two fatty acids, and a glycerol backbone.
The brain contains significant amounts of phosphatidylserine, which is a crucial component of cell membranes, notably in nerve cells. Smaller levels of it are also present in other organs such the kidneys, liver, and heart.
This compound can be obtained naturally from foods such as organ meats, fish, and dairy products, but the amounts found in food are generally not sufficient to achieve the desired effects. Therefore, supplements of phosphatidylserine are usually derived from soy or bovine sources.
How does Phosphatidylserine work in the body?
Phosphatidylserine (PS) is a phospholipid that is an important component of cell membranes, particularly in the brain. It plays a crucial role in the process in the signaling of cells, which is essential for the proper functioning of nerve cells.
PS is also involved in the regulation of brain-derived neurotrophic factor (BDNF), a protein that supports the growth and survival of brain cells, thus promoting neuroplasticity.
It has been found that PS can improve cognitive function by increasing the activity of certain enzymes that play a role in memory formation such as protein kinase C, and phospholipase D.
This compound also increases activity of neurotransmitters such as acetylcholine and dopamine, which are the ones responsible for some cognitive functions such as; attention, focus and memory. Additionally, PS has been found to increase the number of receptors responsible for dopamine and acetylcholine in the brain, which also contributes to cognitive enhancement.
PS has been also found to have anti-anxiety and anti-stress effects by modulating the activity of cortisol, the stress hormone. It is thought that PS may act by decreasing the level of cortisol in the brain, thus reducing the negative effects of stress on the brain.
While research has shown that PS may have a number of positive effects on brain health, more studies are necessary to completely comprehend its mechanisms of action and to confirm its results.
Effects of Phosphatidylserine
Phosphatidylserine's impacts on brain health have been studied in both humans and animals. According to some published research, phosphatidylserine may provide a number of cognitive advantages, including:
- Improving memory and recall, particularly in older adults with age-related cognitive decline
- Enhancing focus and attention
- Improving mood and reducing symptoms of stress and anxiety
Studies in animals suggest that phosphatidylserine may also have neuroprotective properties, potentially reducing the risk of age-related neurodegenerative diseases such as Alzheimer's disease.
But even if the research is encouraging, more research is necessary to confirm the effects of phosphatidylserine and to determine the best dosages and long-term safety.
Before beginning any supplement regimen, it is crucial to speak with a medical practitioner. Also, keep in mind that these effects may change based on the person and their unique condition.
What do people use Phosphatidylserine for?
Phosphatidylserine is commonly used as a cognitive enhancer and memory aid, particularly in older adults who are experiencing age-related cognitive decline.
It's also used as a supplement for stress management, as it has been shown to have anti-anxiety and anti-stress effects by modulating the activity of the hormone cortisol, which is released in response to stress.
It is common for some people to take PS as a dietary supplement to promote cognitive performance and overall brain health.
While phosphatidylserine has been investigated and researched for potential health advantages, it should be noted that it is not a pharmaceutical and should not be used as an alternative to any prescription drugs or therapies.
It is always recommended to consult with a healthcare professional before starting any supplement regimen, especially if you are taking any medications or have any medical conditions.
Recommended Dosages and Best Times to Take
Phosphatidylserine dosage recommendations can change based on the patient and the illness being treated. It's crucial to adhere to the dosage specified on the particular product label or as recommended by a healthcare professional.
- For cognitive enhancement and memory improvement, typical doses range from 100-300 mg per day.
- For stress management and anxiety, doses can range from 300-600 mg per day.
It is best to take phosphatidylserine with a meal, as taking it on an empty stomach can cause stomach upset.
Phosphatidylserine supplements should not be used for an extended period of time; instead, it is better to cycle through a few weeks of use followed by a break.
The ideal dosage and schedule for you should be decided in consultation with a healthcare expert, who should also keep an eye out for any adverse effects that might occur.
Combining Phosphatidylserine with other Nootropics or Adaptogens
Phosphatidylserine can be combined with other nootropics and adaptogens to enhance its effects. Some popular combinations include:
- Combined with omega-3 fatty acids, such as DHA and EPA, which both are crucial for maintaining overall brain health, PS has been demonstrated to have an enhanced impact on memory and cognitive performance. Omega-3 supplements should often be used with PS at a daily dosage of 300–500 mg.
- Phosphatidylserine with other phospholipids, such as phosphatidylcholine, which also support brain health. A typical dosage of phosphatidylcholine to combine with PS is around 100-300 mg per day.
- Phosphatidylserine with adaptogens such as ashwagandha, which have been found to reduce stress and improve cognitive function. A typical dosage of ashwagandha to combine with PS is around 300-500 mg per day.
However, it's important to note that not all combinations may be beneficial and some may cause negative interactions, so it's best to consult with a healthcare professional before starting any combination regimen.
It's also important to note that more research is needed to confirm the effectiveness and safety of these combinations and to understand the optimal dosages and schedules. The dosages mentioned above are general guidelines, and the specific dosage for you should be determined by consulting with a healthcare professional and following the instructions on the product label.
Contraindications and Drawbacks
Phosphatidylserine is generally considered safe for most people when taken in recommended dosages. However, there are some potential side effects and contraindications that should be considered.
- Some people may experience stomach upset, nausea, or diarrhea when taking phosphatidylserine on an empty stomach. To avoid these side effects, it is recommended to take phosphatidylserine with a meal or lower the dosage.
- Phosphatidylserine supplements may also interact with certain medications, such as blood thinners. To avoid any potential interactions, it's important to consult with a healthcare professional before starting any supplement regimen if you are taking any medications.
- Pregnant or breastfeeding women should avoid taking phosphatidylserine due to lack of research on its safety during pregnancy and breastfeeding.
- Individuals who have a history of bleeding disorders or taking blood thinning medications should avoid phosphatidylserine as it may cause bleeding, or consult with a healthcare professional before taking it.
- Long-term safety of phosphatidylserine has not been established. To avoid any potential long-term effects, it's recommended to cycle it by taking it for a few weeks and then taking a break.
It's important to keep in mind that these drawbacks and contraindications may vary depending on the individual and their specific condition. It's always recommended to consult with a healthcare professional before starting any supplement regimen.
Conclusion
Phosphatidylserine plays a vital role in the functioning of cells, particularly in the brain. It has been demonstrated to provide a range of cognitive advantages, such as enhancing memory, focusing, and mood while lowering stress and anxiety.
It's important to note that while the research is promising, more studies are needed to confirm the effects of phosphatidylserine and to understand the optimal dosages and long-term safety. It's also important to consult with a healthcare professional before starting any supplement regimen.
Phosphatidylserine can be combined with other nootropics and adaptogens to enhance its effects, however, it's important to consult with a healthcare professional before starting any combination regimen.
Phosphatidylserine is generally considered safe for most people when taken in recommended dosages, however, there are some potential side effects and contraindications that should be considered.
In summary, phosphatidylserine is a promising supplement for brain health and cognitive function, but more research is needed to understand its full potential and appropriate use.
It's important to remember that supplements are not intended to treat or cure any disease or medical condition and should not be used as a substitute for any prescribed medications or treatments. It's always best to consult with a healthcare professional before starting any supplement regimen.
Sources
Phosphatidylserine
Age-Associated Memory Impairment and Cognitive Decline (AAMCD). Participants revealed relatively good cognitive performance at baseline had significant improvements in immediate and delayed verbal recall, learning abilities, and time to copy complex figures.
Phosphatidylserine is required for healthy nerve cell membranes and myelin. PS supports human cognitive functions, including the formation of short-term memory, the consolidation of long-term memory, the ability to create new memories, the ability to retrieve memories, the ability to learn and recall information, the ability to focus attention and concentrate, the ability to reason and solve problems, language skills, and the ability to communicate. It also supports locomotor functions, especially rapid reactions and reflexes.
Phosphatidylserine and the human brain - PubMed (nih.gov)
Phosphatidylserine signaling in cell
Flagging fusion: Phosphatidylserine signaling in cell-cell fusion - PubMed (nih.gov)
Phosphatidylserine-mediated cellular signaling - PubMed (nih.gov)
