Phosphatidylserine (abbreviated Ptd-L-Ser or PS) is a phospholipid that is found in high concentrations in the brain and is essential for the normal functioning of cells. It is a key component of cell membranes and plays a role in a number of important cellular processes, including cell growth, signaling, and the transportation of molecules across the membrane.
Phosphatidylserine Benefits
Improving cognitive function: Some studies have suggested that phosphatidylserine supplementation may improve memory, attention, and other aspects of cognitive function in individuals with age-related cognitive decline or Alzheimer’s disease.
Reducing stress and anxiety: Phosphatidylserine has been shown to have a calming effect on the brain and may help reduce stress and anxiety.
Enhancing athletic performance: Some research has suggested that phosphatidylserine supplementation may improve physical performance and reduce muscle damage in athletes.
Supporting brain health: Some research suggests that phosphatidylserine may help support brain health and function by improving communication between brain cells and protecting against oxidative stress.
Improving symptoms of ADHD: Some studies have found that phosphatidylserine supplementation may improve symptoms of attention-deficit/hyperactivity disorder (ADHD) in children and adolescents.
Reducing the risk of heart disease: Some research has suggested that phosphatidylserine may help reduce the risk of heart disease by lowering levels of LDL (bad) cholesterol and increasing levels of HDL (good) cholesterol.
Improving symptoms of depression: Some studies have found that phosphatidylserine supplementation may improve symptoms of depression, although more research is needed to confirm this effect.
Phosphatidylserine | Ask the ND with Dr. Jeremy Wolf | Source: YouTube
Foods That Contain Phosphatidylserine
There are several sources of PS, including soybeans, bovine brain, and fish, and it is also available as a dietary supplement. Here are some of the best food sources of Phosphatidylserine?
Soybeans: Soybeans are a good source of phosphatidylserine (PS), as well as other nutrients such as protein, fiber, and healthy fats. They can be eaten cooked or raw, and are commonly used in a variety of dishes, such as stir-fries, soups, and salads.
Chicken: Chicken is a good source of PS, as well as protein, B vitamins, and minerals such as iron and zinc. It can be prepared in a variety of ways and is a common ingredient in many dishes.
Turkey: Turkey is another good source of PS, as well as protein, B vitamins, and minerals such as selenium and phosphorus. It can be prepared in a variety of ways and is often eaten as a main dish, particularly around the holidays.
Fish: Many types of fish are good sources of PS, including salmon, tuna, and sardines. Fish is also a good source of protein, omega-3 fatty acids, and a variety of other nutrients.
Egg yolks: Egg yolks are a good source of PS, as well as other nutrients such as protein, vitamins, and minerals. They can be eaten cooked or raw, and are commonly used in a variety of dishes, such as omelets, sauces, and baked goods.
Milk: Milk is a good source of PS, as well as protein, calcium, and other nutrients. It can be consumed on its own or used in a variety of dishes, such as smoothies, sauces, and baked goods.
Cheese: Many types of cheese are good sources of PS, including mozzarella, cheddar, and parmesan. Cheese is also a good source of protein, calcium, and other nutrients.
Beef: Beef is a good source of PS, as well as protein, iron, and other nutrients. It can be prepared in a variety of ways and is a common ingredient in many dishes.
Pork: Pork is a good source of PS, as well as protein, thiamin, and other nutrients. It can be prepared in a variety of ways and is a common ingredient in many dishes.
Nuts and seeds: Some types of nuts and seeds, such as sunflower seeds, pumpkin seeds, and almonds, are good sources of PS. They are also good sources of healthy fats, protein, and other nutrients.
Potential Phosphatidylserine Side Effects
Some possible side effects of PS supplements may include:
Stomach upset: Some people may experience stomach discomfort, nausea, or diarrhea when taking PS supplements.
Drowsiness: Some people may experience drowsiness or sedation when taking PS supplements.
Headache: Some people may experience headaches when taking PS supplements.
Allergic reactions: Some people may experience allergic reactions to PS, such as hives, rash, or difficulty breathing.
It is always important to speak with a healthcare provider before starting any new supplement regimen. They can help to evaluate the potential risks and benefits of taking PS or any other supplement and can advise you on the appropriate dosage and duration of use.
Source: Verywell / Gary Ferster
Bottom Line
While some research suggests that PS supplements may be beneficial for cognitive function, more research is needed to fully understand their potential uses and risks. It is always important to speak with a healthcare provider before starting any new supplement regimen.
Phosphatidylserine (PS) is generally considered safe and well-tolerated when taken as a dietary supplement. However, like any supplement, it is possible that some people may experience side effects when taking it.
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Pavlos Giorkas is an experienced author with over 9 years of experience in writing content for various online publications. He loves researching about food, nutrition, alternative health and longevity. He believes that mainstream health is broken and fails to deliver what it promises. Among other things, he likes writing about internet marketing, software reviews, crypto and consumer technology.
