Phosphatidylserine: Potential Benefits, Side Effects, and Dosage

Phosphatidylserine, a naturally occurring phospholipid, plays significant roles in brain function, memory retention, and other bodily processes. It is available as a dietary supplement derived from sources like soy and animal organs.

Potential Benefits of Phosphatidylserine Supplementation:

1. Improved Exercise Performance: Supplementation may enhance athletic performance, reduce muscle soreness, and combat the rise in cortisol levels associated with intensive training.

2. Memory Support: Phosphatidylserine is often used to support memory and cognitive function. Some studies suggest it may improve memory retention and learning abilities, especially in older adults with mild cognitive impairment.

3. Mood Regulation: Preliminary studies indicate that phosphatidylserine may help alleviate symptoms of depression, particularly in older adults.

4. ADHD Symptom Management: Phosphatidylserine, in combination with omega-3 fatty acids, has shown promise in reducing hyperactive/impulsive behavior and improving mood in children with ADHD. However, more research is needed.

5. Cortisol Level Reduction: Phosphatidylserine may help lower cortisol levels, a stress hormone linked to various health issues. Maintaining healthy cortisol levels contributes to overall well-being.

Warnings and Contraindications:

1. Blood Thinning Interactions: Phosphatidylserine may have blood-thinning properties. Consult a healthcare professional if you are taking blood-thinning medications or have blood-clotting issues. Avoid use within two weeks of scheduled surgery.

2. Medication Interactions: Phosphatidylserine may interact with medications for glaucoma, Alzheimer's disease, antihistamines, and antidepressants. Inform your healthcare provider about any medications you are taking before starting phosphatidylserine.

3. Dietary Supplements Safety: Phosphatidylserine and other dietary supplements may vary in safety and quality. They are not subject to strict regulations. Discuss phosphatidylserine supplementation with your healthcare provider before use.

Side Effects of Phosphatidylserine:

Phosphatidylserine is generally well-tolerated, but potential side effects include intestinal gas, stomach upset, and insomnia. Follow recommended dosages and monitor for any adverse reactions.

Dosage and Preparation:

• For memory support: 100 milligrams two to three times per day.

• For other potential benefits: Dosages between 300 milligrams and 800 milligrams per day have been studied.

• Phosphatidylserine is also found naturally in foods like soy, white beans, egg yolks, and animal organs.

Additional Considerations:

• Most phosphatidylserine supplements now use soy or cabbage as sources due to safety concerns related to mad cow disease.

• Preliminary studies have indicated that plant-based phosphatidylserine supplements may also offer benefits, but more research is needed.

• While small studies have shown promise, large-scale clinical trials are necessary to confirm the purported benefits of phosphatidylserine.

• Until more conclusive evidence is available, maintaining a balanced diet, engaging in regular exercise, and exploring other evidence-based methods for enhancing memory and cognitive function are advisable.