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)
Hey there! Just started adding PS on top of Berberine and DHA which i had been taking already. All 3 are split doses into 3x/day. I had been spreading out in basically an 8 hour window. 7am, 3pm. 11pm. Or should I concentrate more during the day like 7am, 1pm, 7pm?
And I want to add Acetyl-L-Carnitine and Alpha GPC eventually. So if those are only once or twice a day, should i try to dose at same time as the PS/Berberine/DHA or separate time?
Thanks!
Hey Erich, first I suggest you get a clear understanding on the mechanism of action for each of these supplements. And see the “recommended dosage” section for each here on Nootropics Expert.
You will learn that DHA is fat-soluble and you can take the full dose first thing in the morning because it takes a while to build up your Omega-3 levels.
For PS and others where I recommend using them 3-times per day. What I mean is morning, noon and later in the afternoon. Because your brain is using them during the day when you need optimal cognition.
And some are fat-soluble. I like to keep it simple and rather than trying to time it so it’s taken with a meal containing healthy fats for absorption. Instead I use a tablespoon of unrefined coconut oil each time I take my full stack. Then the fat-soluble supplements get used as intended and the water soluble ingredients take care of themselves.
Great! Yes I’ve been following your dosage amounts. Any advantage or disadvantage to taking a break on the weekends? Or is it better to still take on weekends for cumulative effect or another reason? Thanks!!!
Erich your brain is using these nootropics during the day. So, as long as you are using recommended dosages you should not need to take a break from them. If you do then your poor brain is going to be looking around for this stuff. And it won’t be there.
Hi David
Any good form of patented Ps sharp green. I can‘t seem to find any that does not contain “other ingredients “
Wong, Performance Lab Mind: https://www.performancelab.com/products/mind. And Mind Lab Pro: https://www.mindlabpro.com/
But if you mean a standalone supplement and not a stack, here is one that contains only Sharp PS Green: https://amzn.to/3uYi40f
I bet phosphatidylserine will help me with something called “white matter hyperintensities” that showed up on a brain MRI several years ago. Apparently the expected “mild burden of white matter disease” will result in cognitive decline. So this and Omega-3/DHA together might at least slow down the progression of this.
Jamie, it that is anything like “white matter lesions” I cover this in my aging brain article here: https://nootropicsexpert.com/best-nootropics-for-the-aging-brain/#vascular-dementia-cerebral-circulation-and-brain-aging
Dear David,
Thank you for goving us so much great and high quality information. I have been on methylation protocol to boost my neurotransmiters, taking a lot if SAM-e, methionine and things like that. After 8 months on a protocol I started to get brain zaps and then I stoped the protocol. Few months after that I went to acupuncture, which obviously put all hormones and cortisol in my brain. I was feeling terrible, cortisol, NE and dopamin was skyrocket at the tests. I tried many nootropics, but mostly I was feeling worse. Now for the last 6 months I am taking PS thru Seriphos (phosphorylated serine) 6 g per day and it seems to help to decrease my cortisol who is not that high anymore, but from the other point it maybe raise my NE or dopamine. So, obviously I have all hormones at skyrocket high, sympathetic system is override, and of course huge unbearable anxiety. I think acupuncture made all my neurones very sensitive, so everything is doing harm to me. I tried Taurine but no difference. Eating proteins is making me harm as well. What would you recomend? Thanks a lot.
Robert, the first thing I’d highly recommend it to stop overdosing on Phosphatidylserine. The maximum recommended daily dose is 300 mg.
L-Theanine and Ashwagandha each reduce cortisol.
But first, why do you want to “boost neurotransmitters”? That seems like a overly broad and non-specific statement. Because you have several major neurotransmitters that each have a job to do. And all must be in balance.
You can safely increase dopamine for example by using 500 mg L-Tyrosine twice per day. And use 500 mg L-Tryptophan before bed to raise serotonin. And to keep serotonin in balance with dopamine.
But you also have acetylcholine, GABA, Glutamine/Glutamine, Taurine, and several more minor neurotransmitters that each have a job to do.
The thing is it helps to have a specific goal in mind and reason why. Again, why do you want to boost neurotransmitters? What do you wish to achieve?
Thank you for your comment. I wanted to increase neurotransmiters because I was diagnosed as undermethyated person, and they put me on methylation protocol with a lot of SAM-e, methionine, B5, a lot of meat, etc… I was feeling worse and worse and I stoped, but the damage was already done. Later i did some tests, as Dutch and ZRT (neurotransmiters), which showed high levels of all neurotransmiters and metabolized cortisol. Then I started only Seriphos, which is phosphorylated version of PS, in which 1000 mg gives aprox 100 mg of PS. I take 6000 mg and I think it helps, but maybe the less quantities would help as well. Maybe too much of it can creat too much of acetylcholine? Now I dont feel ok, I figured out that after excersize I feel much worse, which shows me that the cortisol is a main problem. Could acetylcholine make a problems to me? Any other idea? Thanks a lot.
Robert, too much of anything including PS or acetylcholine is not a good thing. And very often results in side effects. In fact, certain biological warfare agents use acetylcholinesterase inhibitors to kill people. That is an extreme example but I think helps get across the danger of using too much of any nootropic.
Neurotransmitter testing is in general useless. Because it is either testing the amount of neurotransmitters in urine or in your bloodstream. Which is not helpful because the neurotransmitters used in your brain are almost ALL made in your brain. And cannot be measure unless it was part of an autopsy.
Thanks. As I am now pretty anxious, do you think PS would help me, even if I have too much acetylcholine? I think that PS helps me though. Maybe there is something good to increase acetylcholinetrase? Is it true that PS increase all the other neurotransmiters (which I think I have all high)?
Mirko, it is difficult to say. Because PS stimulates acetylcholine release in your brain. Along with the other major neurotransmitters. But is not a direct precursor to the synthesis of ‘new’ acetylcholine.
But PS also reduces adrenocorticotropin (ACTH) and cortisol which are your stress hormones. So it anti-anxiety.
I am not aware of any nootropics that increase acetylcholinesterase.
Ok, thanks a lot. I have also noticed that when I avoid tyrosine, I feel better. Is there any nootropic you are aware that decrease dopamine? Thanks
Robert, when you increase serotonin you depress dopamine. So something like 1,000 mg L-Tryptophan will likely depress your dopamine.
I was on the search for nootropics to decrease cortisol. This one looked promising but according examine only the cow based form had any impact on cortisol.
What do you think about that.
This are the studys they linked there:
https://pubmed.ncbi.nlm.nih.gov/16394955/
https://pubmed.ncbi.nlm.nih.gov/16960523/
In case i didnt misundersrood would you advice better nootropics beside Ashwagandha (i dont like)
Paolo, based on the two clinical studies you pointed to I do not understand how someone can come to the conclusion that only the cow-sourced PS works better than sunflower-based PS. That looks like someone took poetic license and decided on their own that since these clinical studies used this type of PS it was the only one worth using.
I’m certain that the positive results in these trials would have been just as good or better using Sunflower-derived PS.
L-Theanine (https://nootropicsexpert.com/l-theanine/) is another great nootropic to keep cortisol under control.
Hi David,
I’m taking PS three times a day and it works really well for me. My first dose is in the morning, second is in afternoon and my third is before bed. I would like to ask you about my third dose.
Do you think I should take the third dose before bed or is it better to have it in late afternoon?
Thanks.
Mick, before bed is fine. But the thing is PS is fat-soluble. So you’ll get better results from it by taking it with a meal containing healthy fats. Or a tablespoon of unrefined coconut oil or MCT Oil. Your system needs the fat to activate certain digestive enzymes used for fat absorption to help it absorb the supplement. Otherwise, your body ends up excreting most of it unused.
Okay Thank You David
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.
Rita, you may want to check out the Finally Focused book, by an ADHD doctor who writes about supplements he uses to treat ADHD kids (as well as adults).
Try to get her to eat some meat or fish as without these foods, she is likely deficient in amino acids that the brain needs (potentially even more so in ADHD).
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.
This exact thing happened to me once I took PS a couple days in row. The description of psychological thriller describes it perfectly. Strangely, although it was extremely vivid and very much a nightmare, I was calm through the entire dream and when I woke up in the middle of the night, I was perfectly calm and my heart was not racing like a regular nightmare. There was an element of detachment like it was a movie I was in. Very interesting to see someone else has had a similar experience though.
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/