Phosphatidylserine
Phosphatidylserine is a membrane phospholipid studied mainly for cognition and stress-related outcomes.
Overview
What is phosphatidylserine?
Phosphatidylserine is a phospholipid. It is present in cell membranes. The body produces a small amount of phosphatidylserine but dietary intake is necessary to maintain optimal cell membrane health and cognitive function. Phosphatidylserine supplementation may have benefits for those with mild but not severe cognitive decline. Foods containing phosphatidylserine in high amounts include fish, beans, sunflower seeds and meats.
Dosage
A typical dose of phosphatidylserine is 200 to 400 mg per day.
In studies, doses of up to 300 mg phosphatidylserine per day have safely been used for up to 6 months for age-related cognitive decline. Although doses of 100 mg per day have also shown to be beneficial for mild cognitive decline, effects appear to be dose-dependent, with greater benefits at 300 mg per day. There is less evidence that phosphatidylserine will have a significant benefit in moderate to severe age-related cognitive decline.
Effect graph
Effect heatmap
SupplementDEX Database
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Database Snapshot
Most phosphatidylserine research is concentrated in a handful of conditions.
- Age-related cognitive decline accounts for 7 of 23 studies (30%).
- Alzheimer's disease accounts for 6 of 23 studies (26%).
- Athletic performance accounts for 5 of 23 studies (22%).
- Sparse coverage remains for Delayed onset muscle soreness (DOMS), Depression.
Dietary Sources
Top dietary sources
Food sources
Soy lecithin, organ meats and fish contain the highest amounts; vegetables, legumes and rice contain much lower amounts.
Sources include Chicken breast, Chicken heart, Chicken liver, Eel, Herring, Mackerel, Mullet, Offal, Pork, Soft-shell clam, Soy lecithin, Veal, and White beans.
Safety
Dose windows
Short-term
Phosphatidylserine is generally well tolerated when supplemented at the recommended doses. In the short term, doses of up to 600 mg per day have been safely used for up to 12 weeks in older adults. Side effects are rare; the most common is mild gastrointestinal discomfort. Consuming phosphatidylserine with meals can reduce the likelihood of this side effect. Historically there has been concern about contamination from bovine phosphatidylserine products; most supplements are now derived from soy, sunflower or cabbage.
Special populations
Pregnancy & breastfeeding
Limited evidenceThere is insufficient evidence for use in pregnant or lactating women.
Frequently Asked Questions
References
Sources23 references
SupplementDEX uses only high-quality sources to determine supplement effectiveness.
1.SupplementDEX Database: Age-related cognitive decline — Phosphatidylserine containing omega-3 Fatty acids may improve memory abilities in nondemented elderly individuals with memory complaints: results from an open-label extension study2014
This open-label extension study found that phosphatidylserine combined with omega-3 fatty acids may help maintain or improve memory performance in older adults with memory complaints. A 115-week open-label extension study including 122 elderly participants with memory complaints found that daily supplementation of 100 mg phosphatidylserine + 19.5 mg DHA + 6.5 mg EPA led to improvements in cognitive attention and memory.
2.SupplementDEX Database: Age-related cognitive decline — Soybean-derived phosphatidylserine improves memory function of the elderly Japanese subjects with memory complaints2010
This randomized controlled study reported that soy-derived phosphatidylserine supplementation improved memory scores in older Japanese adults with subjective memory decline. A 6-month study including 73 participants aged 50 to 69 years old with memory complaints found that both 100 mg/day and 300 mg/day phosphatidylserine led to similar improvements in delayed verbal recall.
3.SupplementDEX Database: Age-related cognitive decline — Phosphatidylserine containing omega-3 fatty acids may improve memory abilities in non-demented elderly with memory complaints: a double-blind placebo-controlled trial2010
In 157 elderly adults, phosphatidylserine with omega-3 (PS-DHA) for 15 weeks improved verbal immediate recall versus placebo, especially in better-performing subgroups.
4.SupplementDEX Database: Age-related cognitive decline — The influence of soy-derived phosphatidylserine on cognition in age-associated memory impairment2001
In 120 older adults with age-associated memory impairment, soybean phosphatidylserine 300–600 mg/day for 12 weeks did not improve memory or cognitive test scores versus placebo.
5.SupplementDEX Database: Age-related cognitive decline — An open trial of plant-source derived phosphatydilserine for treatment of age-related cognitive decline2000
An open-label study of plant-source phosphatidylserine 300 mg/day for 12 weeks in 18 elderly adults reported improvements on most outcome measures, pending controlled confirmation.
6.SupplementDEX Database: Age-related cognitive decline — Cognitive decline in the elderly: a double-blind, placebo-controlled multicenter study on efficacy of phosphatidylserine administration1993
In 494 elderly patients with cognitive decline, bovine phosphatidylserine 300 mg/day for 6 months improved behavioral and cognitive ratings versus placebo in a multicenter trial.
7.SupplementDEX Database: Age-related cognitive decline — Effects of phosphatidylserine in age-associated memory impairment1991
In 149 age-associated memory impairment patients, phosphatidylserine 300 mg/day for 12 weeks improved learning and memory task performance, especially in lower baseline performers.
SupplementDEX Database · Alzheimer's disease
6 references8.SupplementDEX Database: Alzheimer's disease — Long-term effects of phosphatidylserine, pyritinol, and cognitive training in Alzheimer's disease. A neuropsychological, EEG, and PET investigation1994
In 70 Alzheimer's patients, phosphatidylserine 600 mg/day with cognitive training for 6 months affected EEG and brain metabolism, with benefits fading toward study end.
9.SupplementDEX Database: Alzheimer's disease — Effects of phosphatidylserine in Alzheimer's disease1992
In 51 probable Alzheimer's patients, bovine phosphatidylserine 300 mg/day for 12 weeks improved several cognitive measures versus placebo, with greater benefit in milder impairment.
10.SupplementDEX Database: Alzheimer's disease — Double-blind cross-over study of phosphatidylserine vs. placebo in patients with early dementia of the Alzheimer type1992
In 33 early Alzheimer-type dementia patients, phosphatidylserine 300 mg/day for 8 weeks in crossover design showed more global improvement on BC-PS than placebo in phase one.
12.SupplementDEX Database: Alzheimer's disease — Double-blind study with phosphatidylserine (PS) in parkinsonian patients with senile dementia of Alzheimer's type (SDAT)1989
A double-blind study in Parkinsonian patients with Alzheimer-type dementia reported phosphatidylserine accelerated slowed EEG and improved anxiety and motivation on the SCAG scale.
13.SupplementDEX Database: Alzheimer's disease — Double-blind randomized controlled study of phosphatidylserine in senile demented patients1986
This randomized placebo-controlled study found that phosphatidylserine improved certain cognitive measures in elderly patients with senile dementia. A 6-week study including 35 hospitalised patients with cognitive impairment found that 3 x 100 mg/day phosphatidylserine inconsistently improved behavioural symptoms after 6 weeks, and at 3 weeks after the end of the study (t = 9 weeks). Patients were evaluated using the Crichton Scale, an original scale (Peri Scale) and circle crossing test but only the Peri Scale results were significant (P < 0.05). Results (Baseline to 1-wk to 6-wk): - Crichton Scale: Placebo (23.94 to 23.89 to 23.94), PS (26.47 to 25.29 to 24.35) – Not significant - Peri Scale: Placebo (145.44 to 146.11 to 147.55), PS (143.94 to 149.64 to 152) - Circle Crossing Test (Cognitive Test): Placebo (24.64 correct responses to 21.5 to 21.43), PS (19.50 to 23.6 to 22.00) – Not significant In dementia patients, phosphatidylserine improved behavioural symptoms in one of three testing methods. Phosphatidylserine may be less effective in more severe cases of cognitive impairment including dementia.
11.Effect of Phosphatidylserine on Cerebral Glucose Metabolism in Alzheimer's Disease. See external sourceExternal source
SupplementDEX Database · Athletic performance
5 references14.SupplementDEX Database: Athletic performance — Phosphatidylserine and caffeine attenuate postexercise mood disturbance and perception of fatigue in humans2013
In healthy subjects, 2 weeks of phosphatidylserine plus caffeine attenuated post-exercise mood disturbance and fatigue versus control, without changing reaction time.
15.SupplementDEX Database: Athletic performance — The effect of phosphatidylserine on golf performance2007
In 10 golfers, phosphatidylserine 200 mg/day for 42 days increased good ball flights (10.1 vs 7.9) and trended toward lower perceived stress versus placebo.
16.SupplementDEX Database: Athletic performance — Phosphatidylserine supplementation and recovery following downhill running2006
A study including 8 recreationally active males found that phosphatidylserine (750 mg/day for 7 days, on test day, then for another 2 days) prior to and for 2 days following a downhill running exercise did not affect onset of muscle soreness or markers of muscle damage, inflammation and oxidative stress.
17.SupplementDEX Database: Athletic performance — Effects of phosphatidylserine on exercise capacity during cycling in active males2006
A study including 14 active males found that phosphatidylserine (750 mg/day for 10 days) led to significant improvements in cycling performance as measured by time to exhaustion at 85% VO2max (7:51 +/- 1:36 to 9:51 +/- 1:42 min:s, P = 0.001). Exhaustion was defined as an inability to maintain a cadence of 60 rpm despite verbal encouragement). There were no effects on mood, serum cortisol or fat and oxygen utilisation compared to placebo.
18.SupplementDEX Database: Athletic performance — Blunting by chronic phosphatidylserine administration of the stress-induced activation of the hypothalamo-pituitary-adrenal axis in healthy men1992
In 9 healthy men, phosphatidylserine 800 mg/day for 10 days blunted ACTH and cortisol responses to exercise (p=0.003 and p=0.03) without affecting GH or PRL.
19.SupplementDEX Database: Attention deficit hyperactivity disorder (ADHD) — Phosphatidylserine for the Treatment of Pediatric Attention-Deficit/Hyperactivity Disorder: A Systematic Review and Meta-Analysis2021
A meta-analysis of 3 pediatric ADHD RCTs (n=216) found phosphatidylserine 200–300 mg/day reduced inattention (ES 0.36, p=0.01) but not hyperactivity-impulsivity significantly.
20.SupplementDEX Database: Attention deficit hyperactivity disorder (ADHD) — The effect of phosphatidylserine administration on memory and symptoms of attention-deficit hyperactivity disorder: a randomised, double-blind, placebo-controlled clinical trial2014
In 36 children with ADHD, soy phosphatidylserine 200 mg/day for 2 months improved ADHD symptoms, short-term auditory memory, and inattention versus placebo.
21.SupplementDEX Database: Attention deficit hyperactivity disorder (ADHD) — Safety of phosphatidylserine containing omega3 fatty acids in ADHD children: a double-blind placebo-controlled trial followed by an open-label extension2013
In 40 children, phosphatidylserine with omega-3 for 30 weeks was safe with no significant adverse changes in blood pressure, weight, or growth versus placebo.
Delayed onset muscle soreness (DOMS)
1 reference22.The hormonal and perceptive effects of phosphatidylserine administration during two weeks of resistive exercise-induced overtraining. See external sourceExternal source
SupplementDEX Database · Depression
1 reference23.SupplementDEX Database: Depression — Effects of phosphatidylserine therapy in geriatric patients with depressive disorders1990
In 10 elderly women with depression, phosphatidylserine 300 mg/day for 30 days after placebo run-in improved depression, memory, and behavior ratings without changing amine metabolites.