Phosphatidylserine (PS) is a phospholipid component of the membrane encasing every one of your brain cells.
PS helps maintain the fluidity and permeability of brain cells. Allowing for the efficient transfer of proteins, enzymes, nutrients, oxygen and glucose into and out of each cell.
Phosphatidylserine is involved in the formation and sending of signals within neurons. And the chemical signaling that takes place across neural synapses.
PS promotes healthy nerve growth factor (NGF), and supports the neurogenesis needed for long-term potentiation (LTP). Memory formation depends on healthy LTP.
Phosphatidylserine is involved in building mitochondria which are the energy centers of each brain cell.
Phosphatidylserine (PS) is arguably one of the most effective and important nootropics we have available today. PS keeps our brain cells healthy. And has a reputation for improving alertness, attention, cognition, memory, recall and mood.
Phosphatidylserine helps:
- Neuro-optimization: Phosphatidylserine (PS) keeps brain cells fluid and permeable. This neuroplasticity helps neurons form new connections needed for memory formation. PS is integral to cleaning up damaged neurons and maintaining an optimized brain.[i] And PS boosts mental energy by easing the flow of glucose and oxygen needed to power brain cells.
- Neurotransmitters: Phosphatidylserine is an integral part of the flow of crucial neurotransmitters like dopamine and acetylcholine. And phospholipids contain choline which is a precursor to acetylcholine (ACh). So PS will increase ACh levels in your brain. Affecting cognition, memory and mood. And reducing anxiety.
- Neurogenesis: Phosphatidylserine works in concert with the DHA in Omega-3’s and keeping brain cells optimized. Prolonging neuron survival and health.
Table of Contents
Overview
Phosphatidylserine (PS) is a phospholipid component of brain cell membranes. The membrane is the outer casing surrounding each cell. PS plays a vital role in cell-to-cell signaling in the brain. And is needed to maintain the fluidity of all cell membranes.
Phosphatidylcholine (PC) is the most abundant phospholipid in the brain. Followed by a slightly lesser amount of Phosphatidylserine (PS).
PC is in the outer layer of brain cell membranes, and PS is part of the inner layer. Both are critical to maintaining optimal cognitive health. PS is synthesized from PC in the brain by exchanging the base head group with a serine.
Phosphatidylserine (PS) supports the formation and sending of neural signals within neurons. And across synaptic junctions that link one neuron with another. This cellular communication is how we form memories.
Phosphatidylserine (PS) also helps nerve growth factor (NGF) that ensures healthy neurogenesis. And PS even assists in building mitochondria which are the energy source in every one of your brain cells.
When your brain cell membranes are healthy, they are malleable, fluid and flexible. But by the time we reach our 20’s, phospholipids including Phosphatidylserine (PS) start declining. This casing starts to harden. And attention, concentration, memory, mood and learning begin to suffer.[ii]
The good news is you can prevent this cellular damage from happening. The amount and type of long-chain fatty acids in your diet affects the composition of these cell membranes.
The structure and function of your cells depend on the ideal balance of fats including cholesterol, oleic, palmitic and stearic fatty acids. And essential fatty acids like Omega 3. Without this proper balance, cell membrane function is compromised.
But our typical modern diet does not provide the ideal balance of fatty acids (phospholipids) to maintain brain cell health. It’s why we experience brain fog, memory loss, slow thinking and poor decision making.
You naturally get Phosphatidylserine (PS) from foods like cow brains, pig spleen and chicken hearts. So there must be some merit to the saying, “Eat brains and get smarter”!
Unfortunately, not many of us include organ meat as part of our daily meal plan. So the best way to maintain healthy levels of Phosphatidylserine (PS) in your brain is taking PS as a nootropic supplement.
PS was originally made from bovine (cow) brains. But with the mad cow disease scare, PS supplements are now made from extracts of soy or sunflower lecithin.
How does Phosphatidylserine work in the Brain?
Phosphatidylserine boosts brain health and function in several ways. But two in particular stand out.
- Phosphatidylserine is needed for memory. PS stimulates the brain chemicals that boost neural signaling for quick, clear thinking. In fact, Phosphatidylserine is one of the most effective memory boosters known.
PS has been shown that it can slow, halt and even reverse the progression of age-related cognitive decline. One study with 149 patients meeting the criteria for age-associated memory impairment were given 100 mg of Phosphatidylserine or a placebo for 12 weeks.
The patients who received PS showed improved performance on tests related to learning and the memory tasks of daily life. The study concluded that PS was a promising candidate for treating memory loss later in life.[iii]
- Phosphatidylserine helps repair neurons. PS works in concert with DHA (Omega-3) to protect brain cells from damage. And boost neuronal survival.
You brain is made up largely of DHA fat. The kind of fat you get from supplementing with Omega-3’s. And a decrease in DHA content in the brain results in cognitive impairment. And studies show that Alzheimer’s Disease is associated with lower Omega-3 fatty acid intake.
Researchers in Canada looked at samples provided by the Memory and Aging Project. And found a significant difference in plasma fatty acid profiles of those with Alzheimer’s, mild cognitive impairment and those with perfectly healthy brains.
The team found that DHA in Phosphatidylserine in both disease categories was 12-14% lower than those of healthy brains. They concluded that Alzheimer’s Disease is associated with lower DHA and Phosphatidylserine.[iv]
Trials and clinical studies like these provide plenty of motivation to supplement with Phosphatidylserine and DHA. It will help you ward off neurodegenerative disease. DHA and PS for an optimized brain.
How things go bad
As we get older, our brain chemistry and energy metabolism changes. This can happen at any age once we enter our adult years.
↓ Brain cell membranes lose fluidity
↓ Neurotransmitter signaling declines
↓ Recall, reaction time and mood diminish
↓ Memory declines
All of these changes can happen at any age. And starts as early as our 20’s. Our cell membranes are influenced by the food we eat, what we drink, lifestyle habits, the air we breathe and more.
So Phosphatidylserine (PS) can help for age-related cognitive decline, as well as a student looking to do better in school.
Phosphatidylserine to the rescue
Phosphatidylserine (PS) makes up about 15% of the total phospholipid pool in your brain. PS is located mainly in the internal layer of your brain cell membranes.
PS is involved in governing membrane fluidity, and the regulation of all activity going on in that brain cell. PS interacts with cellular proteins, modulates the activity of neuroreceptors, enzymes, ion channels and signaling molecules.
Supplementing with Phosphatidylserine improves brain function that tends to decline with age. Healthy brain cell membranes support neuroplasticity so neurons can form the connections needed to convert new experiences into memories.
Phosphatidylserine helps lower cortisol and ACTH levels during intense exercise.[v] PS is even effective in relieving stress. And putting you in a better mood during exams.[vi]
Many clinical trials with PS have shown improvements in working- and long-term memory, recall, logic and even speech. Attention span increases while using PS. And motivation, socialization and initiative all increased when using Phosphatidylserine as a nootropic.
How does Phosphatidylserine feel?
Neurohackers report that using Phosphatidylserine (PS) as a nootropic:
- Boosts energy levels
- Improves alertness
- Less brain fog
- Better memory
- Logical thinking improves
- Concentration is better
- Clarity of thought
- Weight loss
- Easier to remember names, phone numbers, tasks, etc.
- Mood improves
- Anti-anxiety
- Lowers cortisol
- Relieves insomnia
- Vivid dreams
There are reports that PS helps with Tourette’s Syndrome.
Phosphatidylserine (PS) a great compliment to ADHD meds. PS helps tame the symptoms of ADHD. And doesn’t interfere with popular stimulants like Ritalin and Adderall. You may even be able to cut back on the ADHD meds once Phosphatidylserine builds up in your system.
The Research
Phosphatidylserine Reduces Beta Brain Waves
Beta brain waves have the most rapid pattern of all the brain waves produced in your brain. Beta waves are associated with concentration, arousal, alertness and cognition.
But it would be unpleasant to be in a constant state of arousal. This study in Germany gave 16 healthy subjects Phosphatidylserine (PS) for 42 days. The team tested brain wave patterns before supplementation. And again in 42 days.
The main finding in this study was that chronic Phosphatidylserine supplementation significantly decreases Beta brain waves. And the results showed that the PS group were connected to a more relaxed state compared to the controls.[vii]
Phosphatidylserine Reduces Stress
Studies have shown that Phosphatidylserine blunts the release of cortisol in response to exercise stress. And PS improves mood. In this study, researchers at the University of Wales Swansea gave young adults 300 mg of Phosphatidylserine each day for a month.
The study resulted in these young adults feeling less stressed after doing a stressful arithmetic task. And they were in a better mood. The researchers concluded that PS supplementation improves mood and reduces stress even in healthy, young people.[viii]
Phosphatidylserine Improves Cognition in Athletes
Phosphatidylserine is found in the cell membranes of most animals and plants. PS has been shown to reduce stress and increase performance in runners, cyclists and golfers.
This double-blind, placebo-controlled study was conducted to study the effects of PS on cognitive function, mood and endocrine response before and after intense exercise.
18 lower body, resistance-trained male college athletes took Phosphatidylserine for 14 days, or a placebo. Following 14 days of supplementation, participants performed an acute bout of lower body resistance training.
Mood and cognitive function were measured before, 5 minutes after and 60 minutes after exercise. And blood samples were drawn prior to, 5, 15, 25, 40 and 60 minutes after exercise. Blood was tested for cortisol and testosterone.
The researchers found that PS significantly increased cognitive function prior to exercise. And PS prevented both mood and hormones from being negatively affected prior to and following resistance exercise.[ix]
Phosphatidylserine Reduces Symptoms of ADHD
Researchers in Japan conducted a randomized, double-blind, placebo controlled trial with 36 children aged 4 – 14 years. The kids were diagnosed with ADHD but had not received any conventional ADHD treatment prior to the trial.
The children received 200 mg of PS or a placebo daily for 2 months. The team recorded the children’s ADHD symptoms, short-term and working memory, and mental performance.
The team found that Phosphatidylserine significantly improved ADHD symptoms and short-term memory. ADHD symptoms that were reduced included inattention, short-term memory problems, and impulsivity. The placebo group saw no improvement during the trial.[x]
Another study with 200 ADHD children looked at the effects of Phosphatidylserine combined with Omega 3’s for 30-weeks. The key finding of this trial was a significant reduction in the restlessness/impulsive scale and an improvement in emotions.
The researchers concluded that Phosphatidylserine with Omega 3 may reduce ADHD symptoms in children with ADHD. And it was especially effective in a subgroup of hyperactive-impulsive, emotionally and behaviorally-dysregulated ADHD children.[xi]
The bottom line is that if you have Adult ADD like I do, or you have children with ADHD or ADD, consider 200 mg of Phosphatidylserine for a couple of months before going with Adderall or Ritalin. And add in some Omega 3’s for good measure.
Or find a ready-made Nootropic stack like Mind Lab Pro™ that already has 100 mg of Phosphatidylserine in their formula. No side effects and you just might get rid of the ADHD symptoms that are plaguing you.
Phosphatidylserine Improves Memory
Several studies have shown that using Phosphatidylserine as a nootropic to boost memory works well both for age-related cognitive decline as well as more serious diseases like Alzheimer’s and dementia.
A double-blind, placebo controlled trial in Tel Aviv worked with 18 healthy elderly volunteers with age related cognitive decline. The volunteers took 100 mg of Phosphatidylserine 3-times per day for 12 weeks. They were evaluated at the start of the trial, at 6 weeks of treatment and at the end of the trial.
All but two of the volunteers showed significant improvement in memory from using Phosphatidylserine (PS). Memory and cognition improved in the first 6 weeks of PS use. And continued to get better until the end of the 12-week trial.[xii]
Another trial with 51 Alzheimer’s patients using 100 mg of Phosphatidylserine for 12 weeks showed that PS may be a promising candidate for the early stages of Alzheimer’s Disease.[xiii]
Dosage Notes
Recommended Phosphatidylserine (PS) dosage is 100 mg 3-times per day.
If you’re concerned about Genetically Modified Organisms (GMO) like I am, make sure you find Phosphatidylserine (PS) that is non-GMO. Because most PS is derived from the lecithin of soybeans.
And oddly enough a manufacturer may use both GMO and non-GMO. And not have it marked on the packaging.
I’m aware of at least one supplement maker who offers non-GMO PS in their 120-count bottles. But their 60-count bottles are made with GMO soybean lecithin. Do your research.
Even better is find Phosphatidylserine (PS) that is made from non-GMO sunflower lecithin. Especially if you’re allergic or react to soy.
Side Effects
Phosphatidylserine (PS) is naturally produced in your body and is considered well tolerated and safe. PS is non-toxic.
Some may experience insomnia or stomach upset at higher than recommended doses.
Medications for Alzheimer’s may interact with Phosphatidylserine because these drugs are often Acetylcholinesterase (AChE) inhibitors. An AChE inhibitor will increase the amount of acetylcholine (ACh) in your brain. And since PS increases ACh, you may end up with too much acetylcholine.
Available Forms
Phosphatidylserine is sold in tablet or capsule form. Capsules can run from 100 to 300 mg each.
Plain PS was originally sourced from cow brains. But since the mad cow disease scare, most PS supplements are now made from soybean lecithin.
Enzymotec makes a unique form of Phosphatidylserine called Sharp PS®. It is made from vegetable sources that are not soy-based, and is non-GMO.
Several supplement makers offer this branded form of PS which they license from Enzymotec.
Mind Lab Pro™ offers a nootropic stack that includes 100 mg of Sharp PS® that is derived from non-GMO sunflower lecithin.
I recommend Mind Lab Pro because it addresses all aspects of anxiety resistance, memory and cognitive enhancement, stabilizes mood, brain repair, and maintenance.
This premium nootropic stack is designed to affect neurotransmitters, cognitive energy, brain waves, neuroprotection, and regeneration. See my Mind Lab Pro review for a detailed report.
Another good option is Performance Lab® Mind which also contains Phosphatidylserine (PS) (using Sharp PS® Green).
CHEMI Nutra also makes a branded form of PS made from soy lecithin called SerinAid®. A few supplement makers license this brand of PS for use in their PS products.
Nootropics Expert Recommendation
Phosphatidylserine (PS) 100 mg 3-times per day
We recommend using Phosphatidylserine (PS) as a nootropic supplement.
Phosphatidylserine (PS) is arguably one of the most effective and important nootropics we have available today. PS keeps our brain cells healthy. And has a reputation for improving alertness, attention, cognition, memory, recall and mood.
PS helps lower cortisol which can help with insomnia. And provide you with a stress-free workout in the gym or on the court.
Phosphatidylserine (PS) clears brain fog, boosts energy levels, helps alertness, and provides clarity to your thought process.
You can get Phosphatidylserine from food. But the highest concentrations of PS are found in organ meats like cow brains and pig spleen.
PS levels decline as you age starting in your 20’s. And you are unlikely to get nearly enough through diet. So to get its benefits you should take it as a nootropic supplement.
I suggest starting with a dose of PS at 100 mg 3-times per day. Dosing should not exceed 500 mg per day. And there is little benefit to overdoing it with Phosphatidylserine (PS).
You can buy individual Phosphatidylserine supplements. Or you could try my favorite pre-formulated nootropic stack Mind Lab Pro® which includes Phosphatidylserine (using Sharp PS® Green).
Mind Lab Pro contains a synergistic blend of 11 brain enhancing nootropics covering all aspects of cognition and brain health. See my full Mind Lab Pro review for more.
Another good option is the Mind formula by Performance Lab® which also contains Phosphatidylserine (using Sharp PS® Green). You can see my full review of Performance Lab® Mind here.
[i] De Simone R., Ajmone-Cat M.A., Tirassa P., Minghetti L. “Apoptotic PC12 cells exposing phosphatidylserine promote the production of anti-inflammatory and neuroprotective molecules by microglial cells.”Journal of Neuropathology and Experimental Neurology. 2003 Feb;62(2):208-16. (source)
[ii] Kosicek M., Hecimovic S. “Phospholipids and Alzheimer’s Disease: Alterations, Mechanisms and Potential Biomarkers” International Journal of Molecular Science. 2013 Jan; 14(1): 1310–1322. (source)
[iii] Crook T.H., Tinklenberg J., Yesavage J., Petrie W., Nunzi M.G., Massari D.C. “Effects of phosphatidylserine in age-associated memory impairment.” Neurology. 1991 May;41(5):644-9. (source)
[iv] Cunnane S.C., Schneider J.A., Tangney C., Tremblay-Mercier J., Fortier M., Bennett D.A., Morris M.C. “Plasma and brain fatty acid profiles in mild cognitive impairment and Alzheimer’s disease.” Journal of Alzheimer’s Disease. 2012;29(3):691-7. (source)
[v] Monteleone P., Beinat L., Tanzillo C., Maj M., Kemali D. “Effects of phosphatidylserine on the neuroendocrine response to physical stress in humans.” Neuroendocrinology. 1990 Sep;52(3):243-8. (source)
[vi] Benton D., Donohoe R.T., Sillance B., Nabb S. “The influence of phosphatidylserine supplementation on mood and heart rate when faced with an acute stressor.” Nutritional Neuroscience. 2001;4(3):169-78. (source)
[vii] Baumeister J., Barthel T., Geiss K.R., Weiss M. “Influence of phosphatidylserine on cognitive performance and cortical activity after induced stress.” Nutritional Neuroscience. 2008 Jun;11(3):103-10. (source)
[viii] Benton D., Donohoe R.T., Sillance B., Nabb S. “The influence of phosphatidylserine supplementation on mood and heart rate when faced with an acute stressor.” Nutritional Neuroscience. 2001;4(3):169-78. (source)
[ix] Parker A.G., Gordon J., Thornton A., Byars A., Lubker J., Bartlett M., Byrd M., Oliver J., Simbo S., Rasmussen C., Greenwood M., Kreider R.B. “The effects of IQPLUS Focus on cognitive function, mood and endocrine response before and following acute exercise.” Journal of the International Society of Sports Nutrition. 2011 Oct 21;8:16 (source)
[x] Hirayama S., Terasawa K., Rabeler R., Hirayama T., Inoue T., Tatsumi Y., Purpura M., Jäger R. “The effect of phosphatidylserine administration on memory and symptoms of attention-deficit hyperactivity disorder: a randomised, double-blind, placebo-controlled clinical trial.” Journal of Human Nutrition and Dietetics. 2014 Apr;27 Suppl 2:284-91. (source)
[xi] Manor I., Magen A., Keidar D., Rosen S., Tasker H., Cohen T., Richter Y., Zaaroor-Regev D., Manor Y., 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. 2012 Jul;27(5):335-42. (source)
[xii] Schreiber S., Kampf-Sherf O., Gorfine M., Kelly D., Oppenheim Y., Lerer B. “An open trial of plant-source derived phosphatydilserine for treatment of age-related cognitive decline.” Israeli Journal of Psychiatry and Related Sciences. 2000;37(4):302-7. (source)
[xiii] Crook T., Petrie W., Wells C., Massari D.C. “Effects of phosphatidylserine in Alzheimer’s disease.” Psychopharmacology Bulletin. 1992;28(1):61-6. (source)
Hi David,
I am taking PS, Pine bark, PQQ, CoQ10, Lion’s mane and PL multi for attention and learning. Is this good? Do you think I should replace PS with CDP choline?
ARj, I don’t suggest replacing PS with CDP-Choline. But it would be a good addition to your stack.
Ok. Thank you
love the Nootropics book
Thank you Jim.
Hi David
I wanted to say your knowledge has help me tremendously in fighting my chronic fatigue. Now I need assistance with my 6yr old Her teacher thinks she is ADHD. She is very hyper, easily distracted, can’t focus, gets bored very easily. Her teacher also thinks she is gifted. I’m terrified to put her on meds. Her diet is very poor, she only likes pasta & fruit, and I think a lot of her behavior stems for that. I’d like to try some nootropics to see if it helps. Can you suggest something? PS, Bacopa etc. She is only 34lbs so I’m not sure what or how much to give. Right now I do give her 100mg DHA and a multi vitamin (has folate & methylcobalamin).
I would really appreciate your help.
Rica, it does sound like your child is ADD or ADHD. But this is way above my pay grade and I’m not qualified to provide the advice you are looking for.
I suggest you find an alternative health practitioner or naturopath near you who specializes in children. You can use Nootropics Expert as a resource of course. But things like dosages and which supplement need to come from someone like that.
I have written and do advise adults on dealing with ADD and ADHD: https://nootropicsexpert.com/best-nootropics-for-adhd-add/. But I cannot guarantee that the protocol I outline in that article is applicable to a 6 yr. old. Because her brain is so early in development.
Chances are very good that she can be treated with natural nootropics at this age. And avoid prescription stimulants. But that needs to come from someone who is qualified to work with children. If you can’t locate anyone locally for help I suggest you contact someone at the Amen Clinic who should be able to steer you in the right direction.
Thank you so much I will look into the Amen Clinic! I’ve looked over your ADHD post at length but will review it again.
I gave her 200mg of PS for 2 days and notice that she was more hyper than usual. Is that a side effect of PS? Or does that mean that she needs less/more? Interesting enough the PS pills are the only pills she can swallow whole …though it does take her several tries to get it down.
Rica, the dose was far to high. The regular dosage is 100 mg for an adult. So adjust accordingly.
It appears there may be some concern that phosphatidylserine may weaken the immune system. Have you read any about this? Could taking PS as a supplement weaken the immune system?
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4987730/
https://www.dovepress.com/antibody-targeting-of-phosphatidylserine-for-the-detection-and-immunot-peer-reviewed-fulltext-article-ITT
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4252826/
Andy, Phosphatidylserine does exactly the opposite. PS “promotes a robust, localized, anti-tumor response and represents a promising strategy to enhance cancer immunotherapy”. https://jitc.biomedcentral.com/articles/10.1186/2051-1426-2-S3-P266.
The clinical studies you linked to are difficult to understand for even an educated person. And require a microbiologist to be able to understand and then explain in layman’s terms. The confusion is understandable.
Should Phosphatidylserine be taken with food or on an empty stomach?
Bob, Phosphatidylserine is a phospholipid which makes it fat-soluble. It needs a healthy fat when taken as a supplement for you to experience its benefits.
Thanks for your answer and that is a relief, its simple.
Do you know how long it takes before its effects become apparent?
Bob, with PS you should experience the effects within 30 mins. But the longer you use it consistently the better it gets.
Interesting, i have been using it for a few days and i have noticed no effect so far 🙁
Bob, there truly is no “one pill” solution for fixing the human brain. No matter what the problem is. Chances are it’s going to take more than PS to accomplish what you’re trying to do. And it’s possible the PS is not one of them.
Hello. This was all very helpful information. Can PhosphatidylSerine be taken with Ashwagandha? I know they both seem to treat similar things. I like the sound of the benefits from PhosphatidylSerine as far as all the memory mind stuff. I have anxiety and adhd. I also have high levels of cortisol and horrible hormonal issues. Please help there are a lot of things I desperately want to address so I can feel better. Ashwagandha sounds very promising as well for me based on what it supposed to help with. Any advice you could give would be greatly appreciated
Melode, you could use PS and Ashwagandha together. And I can see how you think these two nootropics do the same thing. But in fact, they are very different.
Phosphatidylserine is a phospholipid that is present and helps make up each of your brain cell membranes. It does help with the synthesis of acetylcholine too.
Ashwagandha however is a nootropic herb. And while it’s an acetylcholinesterase inhibitor which boost acetylcholine levels in your brain it does not help make ‘new’ acetylcholine like PS does. And both help suppress cortisol.
If you are truly ADHD I suggest you see my post on ADHD and put together a nootropic stack that will help with ADHD issues: https://nootropicsexpert.com/best-nootropics-for-adhd-add/
Thank you for your insight! This is very helpful. I am learning soooo much from your page. I pray I find a stack that works for me. Im obviously very new to this. I will definitely check out your post about add
Thank you for the informative article. Question: would taking lecithin do the same as PS? Could it be beneficial to combine the two?
Rick, the answer is a BIG no. Lecithin will not do it and it not a good source of PS. Sure, it may be derived from lecithin but it’s not lecithin that our body uses. It’s PS and taking lecithin with it or instead of is a waste of time.
Hi David,
Is it possible to promote cell membrane integrity and permeability with CDP-choline and DHA? If I’m correct, one would normally take both PC and PS to promote cell membrane integrity and permeability, but I was wondering whether this could also be achieved with CDP-choline and DHA. I read in your article about CDP-choline that research has shown that cdp-choline boosts membrane phospholipids by 32%. Does this imply that a PC and PS supplement are no longer needed because CDP-choline already boosts the level of phospholipids in your brain?
My final question is are there any additional benefits of PC and PS over the combo CDP-choline and DHA wrt brain health?
Many thanks,
Adrian
Adrian, if you wanted to cover all angles I’d suggest using PC + CDP-Choline + DHA. Adding PS as well would not be overdoing because each of these supplements comes into play in different parts of the synthesis pathway.
I have started taking PHOSPHATIDYLSERINE at a dose of 200 mg per day and right away it gave me very vivid nightmares, like from psychological thrillers. Because of that I became even more anxious during the day. I wonder if Phosphatidylserine causes it, or have I simply started to remember my dreams? When I tried L-theanine, that also was supposed to help me with my anxiety but it put me on the edge and I was angry constantly. I start to wonder why these tend to have the opposite on me 🙁 Is it maybe because my brain is lacking some other substance…
Justine, some would envy your reaction to PS. But I understand it’s opposite of what you are looking for. However, I’m going to need your help here. Go back to the top of this review and become as familiar as you can with how PS works in your brain. Then do the same for L-Theanine.
And once you have a handle on how each of these two nootropics works see if you notice any similarities.
It could be both affect the same brain wave frequency, or the same neurotransmitter system (i.e. dopamine), or a similar function (i.e. neurogenesis). Once you’ve isolated one or two main points they share you may be on to something.
Anxiety can be caused by a host of things. Including excess norepinephrine which is synthesized from dopamine. You may find that neither of these supplements are for you. And instead maybe something like Lemon Balm would be better.
Let me know what you discover and we’ll take it from there …
I decided to change the times when I take the PS for the earlier day during the day and the nightmares went away, but every night I have very vivid dreams I remember them very well.
I start to think my brain has an extreme sensitivity to any substance. A lemon balm tincture can totally knock me out to sleep. When I was experimenting with psychedelics when younger, my threshold would be 3-4 times less than everyone else’s.
I also been taking Rhodiola Rosea for some time now and had to lower the recommended dosage, as I could not even concentrate on my thoughts.
It’s very interesting how everyone’s brains work differently.
So i guess the 200 mg of PS per day is my threshold and when taking it in the evening, I started having side effects that usually appear after taking much higher amounts.
Thank you for your help David! You guys doing such an amazing job here!!! Please never stop educating us!! 🙂
Thanks for your feedback Justine. Much appreciated.
I’m currently taking a vitamin shoppe “Sharp PS” one.. I was wondering if you have ever heard about the manufacture of Phosphatidylserine “Double Wood LLC” .. They offer a cheaper price. Wondering if it’s just as effective as the Sharp PS ones..
Arnold, Sharp PS is a patented form of Phosphatidylserine which is used in some PS supplements. Not sure about Double Wood but can verify that they are a reputable company and produce quality products.
Thanks for the reply. I started taking 300mg PS with my fish oil supplements. The fish oil alone did wonders for my anxiety and depression.. I noticed since I started PS I’m very anxious, hard to focus and just not calm anymore with my thoughts. Ever heard of some people reacting this way? Any other recommended nootropics?
Arnold, what type of PS did you buy? Because I’ve not come across the side effects you mention. Only thing I can think of is if it’s PS made from soy, you could be having a bad reaction to soy. Which is common.
The best quality Phosphatidylserine (PS) is made by Enzymotec. They make a unique form of Phosphatidylserine called Sharp PS®. It is made from vegetable sources that are not soy-based, and is non-GMO.
To answer your last question – anxiety and depression are two different things. And I cannot make a recommendation without knowing the cause. These two posts may help you find something that works:
https://nootropicsexpert.com/best-nootropics-for-social-anxiety/
https://nootropicsexpert.com/best-nootropics-for-depression/
David, I’ve heard of a so-called “Jet Lag Protocol” which suggests using 400-600 grams of Phosphatidylserine before bed. The aim is to reduce Cortisol levels during the night. I have lately been having problems with early waking -after about 5-6 hours of sleep- and being awake for an hour or two before going back into a deep sleep for another 3 hours or so. This is know as “maintainance insomnia”, ie, going to sleep is not a problem, but maintaining the sleep state and staying asleep for the whole night is. This could be ascribed to irregular Cortisol spikes occuring, which have often been associated with insomnia in general. Cortisol is the wakefulness and also a “fight or flight” hormone released by the sympathetic nervous system, as you know.
I note that the first poster in this thread reported “Taking it (Phosphatidylserine) at night interrupts my sleep”, yet a later poster wrote “I can’t take this during the day as it causes brain fog and drowsiness”. So there are possibly other factors at play.
Since my consultation with you last year I’ve been taking the recommended stack plus a few additions and it’s helped me get through a very challenging time in my professional life. Your tip about Cherry Pure for boosting Melatonin in particular has ben a revelation and markedly improved my sleep quality in the last 6 months or so. I think I need to pay more attention to the timing and dosage of the Cherry as lately the mighttime/early morning premature waking has become an issue. I’m hoping the Phosphatidylserine may help- will report on that.
I’m 65 BTW and it’s generally known that advancing years can bring changes in levels of all hormones and their regulation. I should add however that in this very challenging time, waking and worrying is probably common for many people. Worry will always activate the Sympathetic Nervous System and release Cortisol. I find if I just stay in bed and breath calmly, I do eventually return to sleep, even though it might take a long time. I practice meditation, which helps, and have also found Logosynthesis to be very effective in releasing unhelpful thought patterns.
I’ll also post this in your Melatonin thread – Hope that’s ok with you-if not, please just erase whichever duplicate post you choose
Very many thanks
Nigel
Hi David,
I am taking phosphatidyl serine and was wondering if I would still get all the benefits throughout the next day if I took it consistently at 7pm and at bedtime.
Thank you!
Rifat, the half-life of Phosphatidylserine is about 8 hours (https://www.ncbi.nlm.nih.gov/pubmed/1008849) so dosing it morning and night would make the most sense.
Thanks for the information! I’ve been using the NOW PS supplement recommended and having great results except for a slight headache. I’ve been taking two in the am. Taking it at night interrupts my sleep. Should I reduce to one a day? Or maybe one at breakfast and one at lunch? Or combine this with choline?
TallyMom, are using any prescription medications that act as an acetylcholinesterase (AChE) inhibitor? Because if you are that may increase acetylcholine too much. Which could cause problems.
Try reducing your dose to one in the morning and possibly another at noon. No later if it causes insomnia for you. If you’re going to combine it with anything try a DHA supplement. NOT Omega-3 or fish oil. NOW Foods makes a 500 mg DHA supplement which should work.
Thanks so much for your reply. I don’t take any prescription meds but I do take a fair amount of different supplements: magnesium; liver cleanse; glucosamine; vitamin C & D and lately elderberry.
I will try one in the am and see if that helps.
Thank you,
Hello I’m taking 200mg ps a day with 300mg Alpha Gpc, bacopa, ashwagandha and I’m currently taking out alcar from my stack. Am I ok? Or it’s not too much acetylcholine?
Mike, only you can decide if it’s “too much acetylcholine”. Because it varies from person to person.
David: I had EBV three years ago and have never been able to get back in the groove, I fight brain fog every day, lack of energy, Poor concentration, and very little drive that has hurt my business and several other things.
Do you think (PS) could help me? I have been taking several sups,
Magnesium, B-6, Monolaurin, D-3, PQQ, and vitamin B-12..
Please help if you can
Thank you
Larry
Larry, there is no “cure” for Epstein–Barr virus as far as I know. One thing I did come across was EGCG which is a component of green tea was effective ins taking care of some symptoms: https://www.ncbi.nlm.nih.gov/pubmed/23180656
This is purely a layman’s observation but it seems to me that a virus would likely increase oxidative stress which is one of the causes of brain fog. I wrote a post on dealing with brain fog that may give you some ideas here: https://nootropicsexpert.com/best-supplements-for-brain-fog/.
Looks like you are beginning to take care of oxidative stress and inflammation with the supplements you are using so far. You’ll notice they did come up in my research on brain fog.
But I suggest choosing a couple nootropic supplements from each of the 6 categories on that page. Put together a stack based on dosage recommendations you’ll get from each individual review. And get yourself on schedule to take your stack depending on recommendations up to 3-times per day.
Phosphatidylserine may help you a little but you’ll need much more than that to fight brain fog caused by a virus. That post will explain why.
Hi David,
I suffer from anxiety and brain fog and was thinking about stacking phosphatidylserine with bacopa, along with maca to help with hormonal balance. Do you think this is a quality stack? I was also considering swapping bacopa for quercetin due to its anti-inflammatory properties and its potential to help with anxiety. I was wondering if you had any insight. Thank you for your time.
Vanessa, anxiety is one of the symptoms of brain fog. Which can have a number of causes. Please see this post on brain fog: https://nootropicsexpert.com/best-supplements-for-brain-fog/. Choose a couple of nootropics from each category and you should see some results.
The nootropics you mentioned here can be part of that solution. That post will help you understand how they help.
Hi david,
Just wondering if PS is okay to take everyday long term just for general health, not to treat any disorders? Also would I need to take the choline version too or just PS? Also in what dosage?
Al, Recommended Phosphatidylserine (PS) dosage is 100 mg 3-times per day. You can use it on its own and take it every day for the rest of your life. Your brain will say, “Thank you!”.
Any insight on to whether PS should be taken with or without food? I’m having difficulty finding an answer to this anywhere. Thanks!
Robert, Phosphatidylserine is a phospholipid so is fat-soluble. So should be taken with food containing healthy fats. Or a tablespoon of unrefined coconut oil.
Hi David,
Is there any use in taking Phosphatidylserine alone without DHA? I may or may not take DHA. But, I am interested in PS.
Thank you
Archie, you’ll absolutely get the benefit of using PS even if you don’t use it with DHA.
But you can add a great quality DHA inexpensively too. I recommend either of these two DHA supplements:
https://amzn.to/2M56sUB
https://amzn.to/2M4SySg
Thanks David!
One more question, if I have to choose only one of Phosphatidylserine and PQQ, which one would you suggest?
It looks like they meet somewhat similar needs.
Thank you!
Archie, these are two completely unrelated nootropics with different mechanisms of action. PS works primarily on brain cell membranes and PQQ on mitochondria inside the cell.
Got it. Thank you!
Hi David,
I was trying to buy Sharp PS on Amazon. I would like to take only PS.
Almost all the ones I came across has some kind of a complex including PC. Is it difficult to get isolated PS?
The ingredients list has Sunflower lecithin, does it mean it contains other naturally occurring compounds like PC and other phospholipids?
Thank you
Arj, this one by NOW Foods is just Sharp PS: https://amzn.to/2H6FJ8d. It has minimal amounts of Vitamin C and calcium and not sure why they use it. But it’s not harmful. Not happy about their “Other ingredients” because they are certainly not helpful to you. But that’s what you are looking for in an isolated Sharp PS. It just takes some searching.
PS is made from soy or sunflower lecithin. Some people prefer (including myself) getting their PS from sunflower because we want to avoid soy.
Thanks for the reply!
That one says ‘with phospholipid compound’ on the title. That was actually I wanted to ask about. Some products say complex. I see Life Extension list Sunflower Lecithin as one of the ingredients. I am guessing that means it contains PC and other phospholipids other than Sharp PS. Thank you.
Arj, I think you’re correct. Each manufacturer often has their own unique way of doing things. Best thing to do is contact the company directly if you have specific questions about their product. The thing is the their customer service often doesn’t know and you need to dig until you get a senior staff member.
Makes sense. Thank you!
Thank you very much for the response. It appears a lot of people have a mistaken view then about L-Serine and its association (or rather lack of) to Phosphatidylserine.
Thank you again, I know now which to go after.
Would it matter if one take L-Serine over Phosphatidylserine PS?
I am unable to find very good information on this question and the dosage of L-Serine is much higher than Phosphatidylserine pS.
Ed, these are two completely different amino acids. L-Serine is a precursor to glycine, cysteine and tryptophan. And Phosphatidylserine is a phospholipid and part of brain cell membranes.
Thank you for your response David. I’ve just become aware of said response, as I didn’t receive any email notification.
I’m currently taking Smart PS phosphatidylserine at 100 mg/day. I can’t take this during the day as it causes brain fog and drowsiness. I struggle with motivation and this makes things significantly worse. I asked my wife to give a shot too – same thing as I. She said she couldn’t drive after taking this. I’m an RN and there’s no way I could take this while working.
Maybe I already have a relative excess Ach. As far as I can recall, PS works by decreasing cortisol through decreasing NE, which is the body’s main stress signal. So perhaps in my case decreasing NE isn’t a good idea.
I had a softgel with my breakfast and then I felt like a complete slouch all morning. I’m on vacation, so that is why I started taking it yesterday. So far, it’s been one of the worst supplement I’ve taken.
Clearly, it’s working well for many, but I’m not one of those. The question is why ? Maybe it’s taking low cortisol even lower, but I doubt it.
Could be two things going on here. First, PS boosts acetylcholine so if you already have enough ACh, excess will produce the symptoms you describe. Second, check out the study above on beta brain waves. PS “significantly” reduces beta brain waves which for you sounds like a bad idea.
I do have a post on motivation which may give you some ideas: https://nootropicsexpert.com/hacking-motivation-with-nootropics/
I also saw a study this morning just published on how inflammation decreases motivation. I suggest you Google that one and see what you find. Searching Nootropics Expert for supplements that decrease inflammation may be what you need.
Hi David,
Do you think you would ever cover Nigella Sativa (Black Seed oil)? I’m curious to see you all write an article on it. Also, love the site!
Kayla, I’ve been seeing a lot on Black Seed Oil lately so will add it to my list. Thanks.
I recently watched your YouTube video on Phosphatidylserine. This sounds like something that would really help me. What time of the day should I take it and should it be taken with or without food? Thank you so much for your investment into the lives of others!
Austin, see “Dosage notes” above. And it can be taken with or without food.
Hello i just received PS from Swaonson. Its derived from soy. Do you think its a concern? Is all soy GMO??
Haakon, all soy is GMO these days unless clearly stated otherwise on the label from a trusted manufacturer.
I suggest you use the PS you now have as a month is not going to do much harm. But in the future get your PS sourced from non-GMO sunflower lecithin. Any supplement using Sharp PS is good.
I was wondering if
phosphatidylcholine Lowers cortisol or if its only PS that does that?
Phosphatidylcholine also affects cortisol: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1997116/
Do these have to be taken 3 times a day or can it be taken all at once?
Gregory, to keep consistent levels in your system PS should be dosed 3-times per day. For example; morning, noon and late afternoon.
Thanks a lot for the quick reply! I really appreciate the information all the information you have on your site. I have refereed countless people here. Keep up the good work!
Hi David!
I have a question.
Now, im tanking L-theanine Sunthenaine 200 mg a day ( 1 pill in the morning), and im looking to improve even more my meditation to help me in giving my best in life! I really notice with (L-t S), but once I know about PS, I think the both complement each other. Im taking too B12 (5000 mcg)
My question is, do really the complement each other ? Can I take both ? If, yes in what quantity ? The b12 have an impact with the PS?
Thanks 🙂
Diogo, they do compliment each other and recommended dosages are detailed in the review for each nootropic here on Nootropic Expert. Scroll down this list to find the link to each review > https://nootropicsexpert.com/nootropics-list/
Here are some tips on helping your meditation practice > https://nootropicsexpert.com/best-nootropics-to-enhance-meditation-calm-your-mind/
Hi David,
Thanks for directing me to phosphatidylserine as a possible addition to my stack.
I have a few questions about this nootropic.
Firstly, you suggested either PS or a combo of PS and PC. I can’t find PC at my regular supplier or anywhere else without a bunch of other ingredients already added. But I can get my hands on PS. That’s made up of >50% PS, <18% PC, <10% phosphatidyletholamine and <5% phosphatidylinositol.
Does that sound like a good product to buy?
Also, I see PS increases Ach. Would that mean I'd need to take less of or stop taking a choline source?
I ask this because one of the proposed reasons for mania and depression is due to Bipolar folks having excess acetylcholine receptors and therefore are sensitive to Ach.
I'm still trying to figure things out when it comes to my choline needs. I've tried a premade stack with racetams and did experience the most awful, debilitating headaches. They seemed to improve when I started dosing with Alpha GPC. But never went away completely. But that could be because I didn't dose with enough Alpha GPC.
But I have no idea how to test whether I'm sensitive to Ach.
Also, I've found information that proposes a BCAA drink can lower symptoms of mania. So I got the BCAA formula from Performance Lab to test this theory on myself.
This is made from fermented sunflower lecithin. And I see that phosphatidylserine is made from sunflower lecithin too. So does it stand to reason that the BCAA will have the same effect as just the phosphatidylserine?
Thanks for your input. 🙂
Gabriella, funny you should mention BCAA because I’m just now doing a review. Both come from sunflower lecithin but are different compounds.
The first supplement you mention sounds like it may be a good option. Acetylcholine is something you need to be aware of especially with your issues. But just watch for the signs of too much ACh. Like unusual sleepiness or fatigue.
Only you can determine if the combo of PS + PC + Alpha GPC is to much for your brain. Learn to watch for the signs of too much ACh.
Many make the same mistake with the racetams and don’t realize they must be stacked with a choline supplement like Alpha GPC or CDP-Choline. Otherwise, you’ll get a ‘racetam-headache’.
Thanks David, for your detailed input.
I looked everywhere for a BCAA supplement without the Tyrosine and other compounds added. Which the market is flooded with.
You’ve probably seen it already, but if not, here’s a link to that study.
https://www.ncbi.nlm.nih.gov/pubmed/12611783
Thanks for that study Gabriella. I had not come across is yet in my research. So much appreciated.
Here’s a BCAA supplement with nothing else added: https://www.performancelab.com/supplements/bcaa/
Hi David,
Thanks for the input. The BCAA formula from Performance Lab is by far the best on the market from my research.
This is what I have for myself to target the Bipolar symptoms and the ADD.
*NAC 600 mg 3 times per day.
*ALCAR 300 mg for a start but will go up if needed.
*Vitamin C 1600 + mg per day
*EPA 1800 mg
*DHA 1200 + mg
*Zinc 25 mg
*Copper 2.5 mg
*Magnesium L-Threonate 1 g split into 2 doses
*Phosphatidyserine 100 mg 3 times per day
*Performance Lab Multi for Women
*BCAA in case of mania and a quick “bring me down”.
As for a choline source, I’ll need to do some testing to see if I’m sensitive to choline before committing it to a stack.
So I have a few questions…
What do you think of my stack as it stand?
Is there anything you’d add?
Is there anything you’d take out?
Also, people everywhere are always punting how important a choline source is. I understand the health benefits and also the issues low choline can cause long term. But is it really always necessary to have a choline source?
If I do add a choline source, which one is better in your opinion? Alpha GPC or CDP Choline?
Thanks for any input you have. 🙂
Gariella, you have a great start with your nootropic stack. Pls. consider adding a choline source because you need acetylcholine for so many things including brain function. Some respond better to Alpha GPC and some to CDP-Choline. You may need to try both to see which one works best for you.
In my opinion, your EPA dosage is much too high.
Consider Lithium Orotate for Bipolar symptoms: https://nootropicsexpert.com/lithium-orotate/
For ADD please see this post > https://nootropicsexpert.com/best-nootropics-for-adhd-add/ for a better understanding on what you are dealing with. And what you can do to help alleviate symptoms. Esp. when it comes to dopamine and acetylcholine.