💊 What it does
Phosphatidylserine (PS) is a phospholipid component of cell membranes, particularly concentrated in brain neurons. It supports cell membrane fluidity, facilitates neurotransmitter release (acetylcholine, dopamine, serotonin), reduces cortisol response to stress, and supports cognitive function. The FDA has allowed a qualified health claim for phosphatidylserine and reduced risk of cognitive dysfunction. Clinical evidence supports benefits for memory, attention, and processing speed in older adults, and for reducing exercise-induced cortisol in athletes.
👤 Who needs it
Older adults experiencing memory decline or cognitive slowing. People under high chronic stress (PS reduces cortisol response to stress). Athletes wanting to reduce exercise-induced cortisol and support recovery. Those with ADHD seeking natural cognitive support (emerging evidence).
🥦 Food sources first
Phosphatidylserine is found in small amounts in white beans, soy lecithin, sunflower lecithin, egg yolks, and organ meats. Plant sources provide far less than therapeutic supplement doses. Soy lecithin is the primary plant-based commercial source.
🗓 When to supplement
For cognitive support in older adults. For stress cortisol reduction. For athletes seeking recovery support. Consistent use over at least 6-8 weeks needed to assess effects.
🏷 Best form to look for
Soy-derived phosphatidylserine is the plant-based standard and is well studied. Sharp-PS (standardised soy PS) is used in clinical trials. Sunflower-derived PS is available for those wanting to avoid soy.
⏰ When to take it
With meals — fat enhances absorption. Can be taken morning and evening for divided dosing.