Phosphatidylserine is a fatty acid that is naturally occurring and supports attention, memory, brain health, and other important aspects of cognition function. Phosphatidylserine carries messages between the cells in your brain as well as protecting and covering them. It plays a crucial role in keeping your memory and mind sharp.

Even though the body produces phosphatidylserine, most of the phosphatidylserine we need we get from foods. Phosphatidylserine can be found in the following foods:

• Organ meats – You can get high levels of phosphatidylserine in pig kidneys, chicken hearts, and other muscles and organs. In addition, organ meats are also a great source of vitamin A, multiple B vitamins, protein, folic acid, iron and copper. 
• Bovine brains – The highest concentration of phosphatidylserine can be found in the brains of cows. You get 713 milligrams of phosphatidylserine in a 100-gram serving of cow brains.
• Soybeans and white beans – If you’re looking for plant-based sources of phosphatidylserine, a 100-gram serving of soybeans and white beans contains about 100 milligrams of phosphatidylserine.

Benefits of Phosphatidylserine

You might be wondering why people take phosphatidylserine. In this section, we will explain the advantages of phosphatidylserine.

Reduced Inflammation

Inflammation symptoms from multiple chronic conditions can be reduced with the help of phosphatidylserine. Chronic inflammation has been linked to many potential health problems such as arthritis, diabetes, and heart disease.

Phosphatidylserine has received a lot of attention recently for its anti-inflammatory effects. Studies have shown that phosphatidylserine has anti-inflammatory effects on both in vitro and in vivo animal models. For this reason, phosphatidylserine should be further studied in order to determine its full potential and how it can be used as a dietary supplement or pharmaceutical for alleviating inflammation.

Reduced Muscle Soreness and Fatigue

Taking up to 800 milligrams of phosphatidylserine daily is connected with quicker recovery after exercising. Studies have shown that including large amounts of phosphatidylserine in your diet can decrease the number of stress hormones your body produces during physical activity and decrease muscle soreness. As a result, your exercise experience will be a lot better.

Memory Improvement

Phosphatidylserine is one of the most researched ingredients for cognitive support and it has been shown to support learning, attention, memory and mental flexibility.

A study conducted in 2010 done on elderly Japanese people showed that groups that were phosphatidylserine treated had increased memory scores, but only in subjects with low scores at baseline. This study also detected an improvement in a memory ability called delayed verbal recall that begins to decline in the earliest stage of dementia.

Alzheimer’s Disease

Diet supplementation with phosphatidylserine has been shown to improve cognitive abilities and memory in people with mild symptoms of Alzheimer’s disease. A study conducted in 1992 included 51 subjects who were treated with phosphatidylserine or a placebo for 12 weeks.

The study showed that those who were treated with phosphatidylserine showed improvements in multiple cognitive measures compared to those who consumed a placebo. The results of this study show that phosphatidylserine can be a promising candidate for those who are in the early stages of Alzheimer’s disease.

Management of Depression

When it comes to regulating mood, phosphatidylserine is thought to have a vital role. A study published in 2015 included subjects over the age of 65 with major depression who took a supplement that contained phosphatidylserine and the omega-3 fatty acids EPA and DHA three times a day for twelve weeks.

When the study was done, there was an improvement in the participants’ scores on a depression scale. However, before phosphatidylserine can be recommended, more well-designed and large-scale clinical studies on the effects that phosphatidylserine has on our moods must be done.

ADHD

A study conducted in 2021 concluded that using phosphatidylserine together with omega-3 fatty acids can help in the treatment of ADHD in children. In the study, children with ADHD received either 15 weeks of treatment with a supplement that contained phosphatidylserine and omega-3 fatty acids or a placebo. The results of the study showed that kids who were treated with the supplements experienced a greater improvement in mood and a greater reduction in impulsive/hyperactive behavior compared to the children who were given the placebo pill.

Moreover, there was another study done in 2014 that compared placebo and phosphatidylserine in children that had ADHD. The study showed that the group that was treated showed significant improvement in attention and auditory memory. However, it is important to note that the study was conducted on 36 children, and larger studies need to be done in order to properly assess the efficacy and safety of phosphatidylserine.

Side Effects of Phosphatidylserine

Many people can take phosphatidylserine supplements derived from soy and not experience any side effects. Phosphatidylserine is no longer derived from bovine brains because of concerns surrounding mad cow disease. Nevertheless, there still haven’t been any reported cases of people consuming phosphatidylserine supplements and getting animal diseases.

Side effects can usually occur when more than 300 milligrams of phosphatidylserine are consumed. These side effects include trouble sleeping, an upset stomach, and flatulence. A standard dose for phosphatidylserine is hard to establish since active ingredients and quality in supplements can vary greatly from manufacturer to manufacturer. You need to talk to your doctor before you take phosphatidylserine in the following cases:

• If you use anti-inflammatory medicine for pain, headaches, or arthritis
• If you have blood-clotting problems or use any type of blood thinner
• If you use performance-enhancing drugs to increase stamina or athletic performance

Best Phosphatidylserine Supplements on the Market

Unfortunately, a lot of people don’t get enough phosphatidylserine naturally. The reason for this is that the amount of phosphatidylserine in your body begins to decrease as you age. For this reason, it is essential to consume more foods that contain phosphatidylserine or to take it in the form of a supplement.

Phosphatidylserine supplements are usually sold in the form of tablets, powders, or soft gel capsules. With so many phosphatidylserine supplements on the market, it can be a bit hard to find the one that’s best for you. To help you in your search for the right supplement, we have compiled a list of the top phosphatidylserine supplements on the market right now.  

1. PhosphatidylSerine by Double Wood Supplements

The Philadelphia-based company Double Wood Supplements has been highly acclaimed thanks to its years of experience in handling natural nootropics. Besides supporting healthy cortisol and stress levels, this supplement also promotes memory, attention, and cognitive health. One serving of this product contains 300mg of phosphatidylserine, which is quite potent. Keep in mind that in order to get the 300mg serving, you need to take two capsules.

The only issue we had with this product is that it is encapsulated in gelatin pills. In addition, it’s derived from soybeans, so people who are allergic to soy cannot consume this product.

The ingredients in this product are phosphatidylserine, soy, microcrystalline cellulose, and gelatin.

Specifications:

• Phosphatidylserine (from non-GMO soy): 300 mg
• Other ingredients: Gelatin (capsule) and microcrystalline cellulose

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2. Jarrow Formulas 100 mg Phosphatidylserine

The company behind this supplement, Jarrow Formulas, has a strong reputation and has been in the industry since 1977. The Jarrow Formulas phosphatidylserine is one of just a few supplements made from non-GMO sunflower lecithin. Typically, phosphatidylserine supplements are made by manufacturers using soy.

These capsules are made with only high-quality, clean ingredients. There are 60 soft gels per container that each offers 100 mg of phosphatidylserine per serving.

Specifications:

• Phosphatidylserine (PS) (from non-GMO sunflower lecithin): 100 mg
• Other ingredients: medium-chain triglycerides, softgel (purified water, glycerin, bovine gelatin) sunflower lecithin (non-GMO), silicon dioxide, natural mixed tocopherols, and ascorbyl palmitate

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3. Ultra High Purity Phosphatidylserine

Even though phosphatidylserine has plenty of advantages, there have always been challenges for this acid when it comes to absorption and purity. Toniiq Phosphatidylserine is one of the most potent and purest phosphatidylserine supplements available on the market. To ensure this, each batch of the supplement is tested for purity and quality both after and during manufacturing.

As we mentioned, this product is quite potent, delivering 400 mg of phosphatidylserine per serving. In addition, the supplement is fit for vegetarians, since the capsules are made out of hydroxypropyl methylcellulose. Just as the previous product, this is also one of the rare phosphatidylserine supplements that are soy-free and derived from sunflowers.

Specifications:

• Phosphatidylserine: 400 mg
• Other ingredients: vegetable capsule (hydroxypropyl methylcellulose), vegetable cellulose, vegetable magnesium stearate, and silicon dioxide. 

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4. Nutricost Phosphatidylserine

The Nutricost Phosphatidylserine is also a quite potent product, delivering 400mg of soy-free phosphatidylserine per serving. This supplement will definitely provide the mental edge you’ve been looking for. Plenty of athletes, students and professionals choose this option, and it’s easy to see why. We appreciate the long-lasting focus and energy this supplement provides, and it’s definitely one of the best cognition nootropics we’ve tried.

Specifications:

• Phosphatidylserine: 400 mg
• Other ingredients: Rice flour, hypromellose (cellulose) capsule, sunflower oil, sunflower lecithin, magnesium stearate (vegetable source), silicon dioxide.

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5. LongLifeNutri Phosphatidylserine

The phosphatidylserine by LLN supports aspects of cell metabolism such as enhanced neurotransmitter formation and glucose utilization. Moreover, it promotes memory and brain function, elevates mood, and reduces anxiety and stress. The product has high potency levels, offering 500 mg of phosphatidylserine per serving, and the tablets are incredibly easy to swallow. We don’t want to forget to mention that the company has amazing customer service, and they offer 24/7 support.

Specifications:

• Phosphatidylserine: 500 mg
• Other ingredients: magnesium stearate (vegetable source), vegetable cellulose (capsule)

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6. NOW Supplements Phosphatidyl Serine

Ever since 1968, Now Foods has been one of the top-tier makers of supplements in the United States. The company has managed to survive on the market for years, producing high-quality natural products at affordable prices. The Phosphatidyl Serine by Now Supplements promotes intercellular communication, which in turn supports brain function and memory. Phosphatidyl serine is derived from soy lecithin, so keep in mind that it might not be a good choice for those allergic to this ingredient.

Specifications:

• Phosphatidyl Serine: 300 mg
• Other ingredients: MCT oil (medium-chain triglycerides) sunflower lecithin, silica, softgel capsule (bovine gelatin, water, glycerine, caramel color)

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Final Thoughts

As you can see, phosphatidylserine is an important chemical for the functioning of your body. It is essential for the maintenance of cellular function, specifically in the brain. 

Phosphatidylserine is used for treating age-related decline in mental function, attention deficit-hyperactivity disorder, Alzheimer’s disease, depression, and improving performance for athletes. We hope that with today’s article, we’ve helped you in your search for the best phosphatidylserine supplement.

 

References

1. Yeom Mijung, Hahm Dae-Hyun, Sur Bong-Jun, Hang Jeong-Jun, Lee Hye-Jung, Yang Hyung-In, Kim Kyoung Soo, Phosphatidylserine inhibits inflammatory responses in interleukin-1β-stimulated fibroblast-like synoviocytes and alleviates carrageenan-induced arthritis in rat, Nutr Res, 2013 Mar, 33(3):242-50
2. Starks Michael A, Starks Stacy L, Kingsley Michael, Purpura Martin, Ralf Jager, The effects of phosphatidylserine on endocrine response to moderate intensity exercise, J Int Soc Sports Nutr, 2008 Jul 28, 5:11
3. Kato-Kataoka Akito, Sakai Masashi, Ebina Rika, Nonaka Chiaki, Asano Tsuguyoshi, Miyamori Takashi, Soybean-derived phosphatidylserine improves memory function of the elderly Japanese subjects with memory complaints, J Clin Biochem Nutr, 2010 Nov, 47(3):246-55
4. Crook T, Petrie W, Wells C, Massari D C, Effects of phosphatidylserine in Alzheimer’s disease, Psychopharmacol Bull, 1992, 28(1):61-6
5. Komori Teruhisa, The Effects of Phosphatidylserine and Omega-3 Fatty Acid-Containing Supplement on Late Life Depression, Ment Illn, 2015 Apr 1, 7(1):5647
6. Manor I, Magen A, Keidar D, Rosen S, Tasker H, Cohen T, Richter Y, Zaaroor-Regev D, Manor Y, and Weizman A, The effect of phosphatidylserine containing Omega3 fatty-acids on attention-deficit hyperactivity disorder symptoms in children: A double-blind placebo-controlled trial, followed by an open-label extension, European Psychiatry, 202, 27(5)
7. Hirayama S, Terasawa K, Rabeler R, Hirayama T, Inoue T, Tatsumi Y, Purpura M, Jager R, The effect of phosphatidylserine administration on memory and symptoms of attention-deficit hyperactivity disorder: a randomised, double-blind, placebo-controlled clinical trial, J Hum Nutr Diet, 2014 Apr, 27 Suppl 2:284-91