Phosphatidylserine

Phosphatidylserine is a glycerophosphatide that is esterified with serine at the phosphoric acid residue and is also essential for the function of all cells in the body. These compounds used to be called cephalins, as they were mainly found as membrane lipids of the brain substance and in nerve tissue. The cephalins have the same effects as the lecithins and are precursors for hormonal functions. Phosphatidylserine is biosynthesized in small quantities. It regulates the fluid balance of the cell and helps to ensure an adequate supply of all necessary nutrients.

However, phosphatidylserine is most important for the brain. Phosphatidylserine is an important regulator of the normal, healthy action of neurotransmitters and the exchange of information between brain cells (neurons). Normally, the brain can produce sufficient amounts of phosphatidylserine itself; however, if there is a deficiency of phenylalanine, lysine, tyrosine, methionine and trytophan and the vitamins choline, folic acid and vitamin B 12, the brain is not able to produce enough phosphatidylserine.

What are the health benefits of phosphatidylserine?

Phosphatidylserine can be used to relieve depression and prevent the decline of mental function in old age

Low levels of phosphatidylserine in the brain are associated with impaired mental function and depression. These symptoms are particularly common in older people, where an adequate supply of nutrients is often no longer guaranteed. Supplementation could provide a remedy here. In addition to general health care, phosphatidylserine is therefore mainly used for the treatment of depression and/or impaired mental function, especially in older people (3, 4). Very good results have been achieved. In a large double-blind study, 494 elderly patients (between 65 and 93 years of age) with moderate to severe senility were given either phosphatidylserine or a placebo for 6 months. The mental performance, behavior and mood of the patients were assessed at the beginning and end of the study. At the end, significant improvements were observed in all 3 areas in the group treated with phosphatidylserine.

In another study of elderly depressed patients, phosphatidylserine improved the patients' depressive symptoms and memory. Unlike typical antidepressants, phosphatidylserine produced this improvement without negative side effects. While the mechanism of action is unknown, phosphatidylserine is thought to maintain nerve cell integrity, improve neurotransmitter signaling efficiency, enhance cognition, elevate mood, boost memory, increase brain absorption of nutrients, and improve nerve cell signaling.

Not surprisingly, consumers of phosphatidylserine report thinking faster and clearer, remembering things better and experiencing fewer bouts of depressive thought patterns. Overall, consumers report being in a better mood - a result that can be attributed to supplementing with phosphatidylserine. Phosphatidylserine supplementation therefore appears to contribute to improved overall brain function and health.

Phosphatidylserine can lower elevated cortisol levels

Normally, cortisol levels fluctuate throughout the day, peaking twice a day. Under normal conditions, cortisol levels remain within acceptable limits and have no negative effect on health. However, pollutants, the stresses of everyday life and the demands of physical exercise can cause increases in cortisol levels; this can now have a negative effect on immune function and general health.

Phosphatidylserine can reduce cortisol levels, thereby reducing the effects of stress and improving recovery from exercise and general immune function. Indirectly, this can lead to an increase in overall muscularity by preserving muscle tissue. Because the amount of phosphatidylserine that reaches the brain after successfully penetrating the intestinal tract is small, results are best seen over a period of time and with regular administration.

Phosphatidylserine can improve cognitive function

In a clinical study with 18 young people, a supplement containing 400 mg phosphatidylserine was able to increase the speed of mathematical calculations and reduce the error rate (1). It was also able to reduce cognitive impairment in several clinical studies with a total of 577 elderly people at a dosage of 300 mg per day (2, 3). In three further clinical studies with 263 subjects (36 children with ADHD and 227 elderly people), 200 to 300 mg phosphatidylserine was able to improve memory performance (4, 5).

In another clinical study with 72 subjects, phosphatidylserine was able to improve not only memory performance but also mood (6). In combination with omega-3 fatty acids and ginkgo biloba, phosphatidylserine helped to maintain or improve memory performance in 3 clinical trials involving 158 subjects (7, 8). However, there are also 2 studies in which phosphatidylserine alone or in combination with fish oil failed to improve age-related memory impairment (9)

Phosphatidylserine could be helpful for Alzheimer's disease

Alzheimer's disease is associated with an accumulation of amyloid beta in the brain. Studies have shown that phosphatidylserine prevents this accumulation, which could prevent or slow the progression of the disease (10). In a clinical trial involving 51 Alzheimer's patients, phosphatidylserine reduced symptoms and improved cognition, with the best results observed in patients with milder impairments (11). In two further studies with 104 early-stage Alzheimer's patients, phosphatidylserine was able to alleviate symptoms of dementia. However, there are indications that these effects may diminish over time (12, 13). In a clinical study with 42 senile patients, 300 mg phosphatidylserine was also able to reduce dementia symptoms (14).

Phosphatidylserine could reduce ADHD symptoms

In two clinical studies with 236 children, phosphatidylserine alone or in combination with omega-3 fat was able to reduce ADHD symptoms (4, 15). According to the authors of one of these studies, it could be particularly effective in hyperactive impulsive and emotionally and behaviorally dysregulated children (15).

Phosphatidylserine can alleviate stress

Phosphatidylserine reduced both cortisol levels (the body's stress hormone) and levels of ACTH, which controls cortisol secretion, in a clinical trial involving 80 subjects (16). Curiously, this effect was only observed at the 400 mg dose and not at higher doses. In two other clinical studies with a total of 135 male volunteers, 400 mg phosphatidylserine in combination with omega-3 fatty acids was also able to normalize ACTH and cortisol levels, although this effect was only observed in chronically stressed volunteers (17, 18). Another study with young volunteers showed that phosphatidylserine in a dosage of 300 mg promoted calmness and improved mood in stressful situations (19).

Phosphatidylserine could improve mobility

In a study of 27 older women, a supplement containing phosphatidylserine, omega-3 fatty acids, ginkgo biloba and B vitamins improved the mobility of the test subjects when taken over a period of 6 months. The other ingredients of the supplement probably contributed to this.

Phosphatidylserine could improve sleep quality

In Parkinson's disease, phosphatidylserine levels in the brain are reduced, which can lead to sleep disorders. In a study conducted with animals, phosphatidylserine supplementation was able to restore normal sleep patterns in Parkinson's (22)

Phosphatidylserine could support bone repair

Phosphatidylserine supports bone formation in the body and scientists have suggested its potential use to support bone repair and regeneration after surgery. However, these observations come from preclinical studies and have not yet been confirmed in humans (23).

Deficiency symptoms

Phosphatidylserine is not an essential nutrient and there is no daily requirement (RDA). Furthermore, there are no deficiency symptoms. All individuals in good health can benefit from supplementing with phosphatidylserine, especially athletes and the elderly, due to the benefits described above.

Demand in sport

This substance attracted the interest of strength athletes when studies became known in which supplementation with phosphatidylserine led to a reduced increase in cortisol during physical exertion. Cortisol belongs to the group of glucocorticoids, a group of catabolic hormones produced in the adrenal gland, the production of which is mainly triggered by stress. After resistance training, the body's release of cortisol leads to a breakdown of muscles and a drop in testosterone levels. A high cortisol level also impairs the absorption of carbohydrates and amino acids.

In a double-blind study on athletes, the influence of phosphatidylserine on hormone levels was investigated. The verum group received 800 mg phosphatidylserine daily for two weeks, the other placebo. Immediately after training, the cortisone and testosterone levels were measured and the mental state was recorded. The verum group showed a significantly lower cortisone level throughout. The drop in testosterone levels after training was greatly reduced and the training mentality was perceived as improved.

The problem at the time was that the phosphatidylserine used was obtained from bovine brain. This raises the question of whether the BSE pathogen, which causes the incurable Creutzfeldt-Jakob disease in humans, could be transmitted in this way. In recent years, however, a method has been developed to produce phosphatidylserine from soy lecithin. With such plant-derived preparations, the transmission of BSE can be ruled out not only theoretically, but with certainty. All phosphatidylserine preparations currently available on the market are therefore made from soy lecithin.

In 1998, however, Fahey et al. were able to show that the intake of plant-based phosphatidylserine obtained from soy lecithin also has the desired cortisol-lowering effect under stress. In the test subjects who received 800mg of plant-based phosphatidylserine daily, the cortisol output during training was 50% lower than in the placebo group. At the same time, phosphatidylserine intake led to an improvement in well-being and a reduction in muscle soreness symptoms.

These results suggest that taking phosphatidylserine in combination with resistance training can lead to an increase in muscle mass. Regeneration after training is significantly promoted and thus the risk of overtraining is also reduced. However, overnight effects are not to be expected; only when taken over a longer period of time could these positive effects be influenced. For this purpose, taking 400mg of phosphatidylserine twice a day seems advisable. It is unlikely that higher doses will show stronger effects. In addition, phosphatidylserine is still hardly known in Germany and only a few athletes have experimented with it so far, so that no empirical data is available.

Phosphatidylserine sources

Getting phosphatidylserine from food can be difficult. There are not many foods that contain large amounts of this compound. While animal brains are a good source, consumption from these sources is not recommended due to the risk of infectious brain diseases.

Safety and side effects

Phosphatidylserine is potentially safe and harmless for most people. It has been used in research studies for a period of up to 6 months. However, use of phosphatidylserine may cause side effects including insomnia and stomach upset, particularly at doses above 300 mg. There are concerns that products made from animal sources could transmit diseases such as BSE. However, to date there has been no known case of disease transmission from phosphatidylserine supplements to humans. If you want to be on the safe side, you should use phosphatidylserine products made from plant sources.

Precautions & Warnings

Pregnancy and lactation: Not enough is known about the safety of phosphatidylserine during pregnancy and lactation. For this reason, pregnant and breastfeeding women should avoid phosphatidylserine to be on the safe side.

Dosage

There are no official dosage recommendations for phosphatidylserine, but in clinical studies the dosage used was generally between 200 and 400 mg per day. Supplements are available in the form of capsules, soft gel capsules, tablets and powders and the phosphatidylserine they contain can come from animal or plant sources. Due to the risk of infectious diseases, vegetarian sources (such as soybeans) are generally considered better.

Interactions

Care should be taken when combining phosphatidylserine with the following medications:

Desiccant medications (anticholinergic agents)

Some drying drugs are known as anticholinergic drugs. Phosphatidylserine may increase the levels of chemicals that could reduce the effect of these drying drugs.

Drugs for Alzheimer's disease (anticholinesterase inhibitors)

Phosphatidylserine may increase the levels of a chemical called acetylcholine in the body. Medications for Alzheimer's disease, known as anticholinesterase inhibitors, also increase acetylcholine levels. Taking phosphatidylserine in combination with Alzheimer's drugs could increase the effects and side effects of these Alzheimer's drugs.

Different drugs for glaucoma, Alzheimer's and other diseases (cholinergic drugs)

Phosphatidylserine may increase the levels of a chemical called acetylcholine in the body. This chemical is similar to some drugs used to treat glaucoma, Alzheimer's and other diseases. Taking phosphatidylserine with these medications could increase the risk of side effects.

References

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3210081/
2. https://www.ncbi.nlm.nih.gov/pubmed/8323999
3. https://www.ncbi.nlm.nih.gov/pubmed/20523044
4. https://www.ncbi.nlm.nih.gov/pubmed/23495677
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2966935/
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4271139/
7. https://www.ncbi.nlm.nih.gov/pubmed/24577097
8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2981104/
9. https://www.ncbi.nlm.nih.gov/pubmed/11842880
10. https://www.ncbi.nlm.nih.gov/pubmed/17349923
11. https://www.ncbi.nlm.nih.gov/pubmed/1609044
12. https://www.ncbi.nlm.nih.gov/pubmed/8038871
13. https://www.ncbi.nlm.nih.gov/pubmed/1633433
14. https://www.ncbi.nlm.nih.gov/pubmed/3518329
15. https://www.ncbi.nlm.nih.gov/pubmed/21807480
16. https://www.ncbi.nlm.nih.gov/pubmed/15512856
17. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4237891/
18. https://www.ncbi.nlm.nih.gov/pubmed/22575036
19. https://www.ncbi.nlm.nih.gov/pubmed/11842886
20. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4707688/
21. https://www.ncbi.nlm.nih.gov/pubmed/1693032
22. https://www.ncbi.nlm.nih.gov/pubmed/29887339
23. https://www.ncbi.nlm.nih.gov/pubmed/20032899