Imagine your brain as a bustling city, with memories and thoughts zipping around like cars on a highway. Now, picture a substance that acts as a magical traffic controller, helping everything run more smoothly. That's phosphatidylserine (PS) for you – a tongue-twister of a name for a brain-boosting superhero.
You might be wondering, "Why should I care about this PS thing?" Well, here's the scoop: our brains start to slow down earlier than we'd like to admit – sometimes as early as our 20s or 30s. PS can help when you know how to use it…
Key Takeaways
- Phosphatidylserine (PS) is a fat-soluble substance that's critical to brain health.
- Phosphatidylserine helps produce nerve growth factor (NGF), which supports neurogenesis (formation of new neurons).
- It has positive effects for both short-term memory and long-term memory, learning and recall, the ability to move and speak, and much more.
What Is Phosphatidylserine?
Phosphatidylserine (pronounced fos-fa-tie-dul-SEE-reen), also known as PS, is a naturally occurring fatty substance known as a phospholipid... which is a cell membrane-building block containing amino acids and fatty acids. Healthy cell membranes support neuroplasticity, the brain's innate flexibility, which helps neurons function well and turn new experiences into lasting memories.
Put another way, PS is like that friend who always knows how to cheer you up. It's critical for keeping our brain cells chatting happily with each other. Think of it as the oil that keeps your brain's gears running smoothly. The catch? As we age, our bodies produce less of it.
PS is synthesized from phosphatidylcholine (PC) in the brain, where it’s heavily concentrated. PC is located in the outer cell layer of the brain cell membranes, and PS is located in the inner layer of the membrane. Ideally, you have a good balance between the two, as that's critical for proper brain function.
Studies indicate that increased PS levels in the brain are essential for a sharp memory, a happy mood, reduced stress, and better sleep quality. In fact, results from more than 3000 research papers and 60 clinical trials in the United States and around the world show that phosphatidylserine strongly supports mental function.
#1 Memory Maestro
Since PS crosses the blood-brain barrier (BBB) it's good work helps you form and recall memories. One of its key tasks is to repair nerve cell damage. PS may also effectively protect against excess amyloid-beta protein in the brain -- believed to be a major contributor to Alzheimer's disease.
Phosphatidylserine supports neuroplasticity, meaning cell membranes stretch and flex, rather than snapping or disintegrating. Neuroplasticity helps neurons form new connections needed for memory formation. PS keeps the brain fluid-permeable and supports the creation of new neurons.
In addition, neuroplasticity helps neurons form the new connections necessary for memory formation. Phosphatidylserine (PS) also helps produce nerve growth factor (NGF), which supports neurogenesis (formation of new neurons).
One study looked at a 12-week regimen of PS supplementation in otherwise healthy adults with memory complaints, ages 50 to 90. The supplementation group saw significant improvements in cognitive function, including memory recall, memory recognition (the ability to recognize a recurrence of a previously-encountered stimulus), and mental flexibility. [2]
Another study showed that PS may improve memory in people already suffering from memory loss, increasing vocabulary and picture matching scores versus the control group. [3]
PS helps both your short-term and long-term memory. It's like upgrading your brain's hard drive and RAM at the same time. Studies show that people taking PS supplements can recall information better and even recognize things they've seen before more easily. It's like finding the mental 'undo' button for those "Where did I put my keys?" moments.
#2 Stress Buster
We all know stress is a party pooper for our health. PS helps lower cortisol, that pesky stress hormone that can wreak havoc on our bodies. It's like having a chill pill built right into your brain!
Studies show that PS helps lower cortisol levels and reduce stress-induced activation of the hypothalamus-pituitary-adrenal (HPA) axis in highly stressed individuals. [4]
#3 Focus Finder
For some, challenges with inattention are linked to neurotransmitter imbalances and irregularities in brain function. Research shows phosphatidylserine (PS) can improve focus and concentration, reducing distractibility. It also aids memory, helping people remember and recall things they've learned.
Need help with concentrating? PS might help you zero in on tasks and reduce distractions. It's like noise-canceling headphones for your brain!
For instance, studies show PS supplementation boosts concentration, communication, and language skills. Phosphatidylserine is required for healthy nerve cells and the myelin sheath. [1]
#4 Sleep Supporter
When PS reduces stress and the stress hormone, cortisol it helps you can get a good night's sleep. PS works to gradually reduce your cortisol, so don't expect an instant result. You may find that adding 100 to 300 mg of PS resolves your insomnia and results in a drastic improvement in your life.
#5 Athletic Ally
For you fitness buffs out there, PS could help reduce muscle soreness after workouts and may even improve endurance in activities like cycling and running. It's your brain's way of high-fiving your muscles!
Phosphatidylserine may decrease muscle soreness linked to exercise and reduce elevated cortisol levels resulting from overtraining. One study found that phosphatidylserine supplements reduced the cortisol response to intensive resistance training by a full 20%. [6]
Elevated cortisol can mean loss of muscle mass and strength via increasing insulin and breaking down of protein -- which is especially problematic for aging adults looking to boost physical performance. [7] In addition, research backs the idea that PS supplementation may boost athletic performance in some endurance exercises, including cycling and running by delaying fatigue onset. [8]
#6 Mood Booster
PS might help release more dopamine in your brain. That's the "feel-good" chemical that puts a spring in your step and a smile on your face. [5] A one-month study showed overall improved mood and decreased stress in the PS supplement group.
Increasing Phosphatidylserine Levels Naturally
You might be thinking, "This sounds great, but how do I get more PS?" While you can find it in foods like egg yolks, organ meats, and fatty fish, most of us don't chow down on enough to make a significant difference. That's where supplements come in handy.
PS supplements used to be made from cow brains--yuck! However, since the danger of mad cow disease became apparent, most PS supplements are now made of cabbage, soy, or sunflower.
If you're considering taking PS supplements, aim for about 100 to 300 mg daily. You can take it in the morning for a cognitive boost, before a workout to support your exercise routine, or in the evening to help with sleep. Remember, it's fat-soluble, so take it with a meal for best absorption.
While PS is generally safe, some people might experience mild side effects like upset stomach or insomnia. In the grand scheme of things, PS is just one piece of the brain health puzzle. A healthy lifestyle, including regular exercise, managing stress, and keeping your mind active with puzzles or learning new skills, all play crucial roles in keeping your noggin in tip-top shape.
Summary
Phosphatidylserine (PS) is a vital fat-soluble compound that supports brain health by enhancing memory, reducing stress, improving focus, and even supporting athletic performance. Found naturally in certain foods, PS helps maintain brain cell function, protect against cognitive decline, and support neuroplasticity. Though PS levels decline with age, supplements can help restore its benefits for improved mental clarity, mood, and overall cognitive function.
Frequently Asked Questions
What is Phosphatidylserine (PS)?
PS is a naturally occurring phospholipid that supports brain health, memory, and neuroplasticity.
How does PS improve memory?
PS supports the formation and recall of memories by enhancing neuron communication and protecting brain cells.
Can PS reduce stress?
Yes, PS helps lower cortisol, the stress hormone, reducing the body’s stress response.
How much PS should I take daily?
The recommended dose is 100 to 300 mg per day, preferably taken with food for better absorption.
What are natural sources of PS?
PS is found in foods like egg yolks, organ meats, fatty fish, and sunflower seeds.
