Disclaimer: This article is for informational purposes only and should not be considered medical advice. Always consult a healthcare professional or a registered dietitian before making significant changes to your diet or starting any supplementation.

Introduction

Phosphatidylserine is a phospholipid that contributes to the structure of cell membranes, with particularly high concentrations in the brain. Research has explored its roles in cognitive health, stress response, and cell signaling. As a component of neuronal membranes, phosphatidylserine is involved in neurotransmitter release and intracellular communication. In this article, we review its biological functions, potential effects of low levels, dietary sources, considerations for supplementation, reported health outcomes, intake guidance, and practical ways to include it in your diet.

Role in the Body

Specific Functions

Phosphatidylserine is primarily located on the inner leaflet of cell membranes, where it contributes to membrane properties. In neurons, it:

• May support neurotransmitter release by helping maintain membrane curvature and vesicle fusion at synapses
• Participates in signal transduction pathways through interactions with proteins such as protein kinase C (PKC)
• Is involved in mitochondrial function and energy metabolism, contributing to ATP production
• Has been studied for its role in neuroplasticity and synaptic function related to learning and memory

Small clinical trials have examined effects on working memory and mental fatigue under stress, suggesting potential benefits, though further research is needed for definitive conclusions.

Effects of Low Levels

While true dietary deficiency is rare, lower phosphatidylserine levels have been observed in some populations with cognitive decline or increased stress markers. Associations reported include:

• Self-reported memory lapses or reduced concentration in observational studies
• Elevated cortisol response under acute stress in some clinical settings
• Indicators of decreased cellular energy metabolism in preliminary studies

Observational and small-scale interventional studies suggest that supplementation may influence cognitive and stress-related measures, particularly in older adults. However, large-scale trials are limited.

Dietary Sources

Best Food Sources

Phosphatidylserine is found in foods containing phospholipids. Common sources include:

• Soybeans and soy products (e.g., tofu, tempeh)
• Organ meats such as liver and kidney
• Fatty fish, including mackerel and sardines
• Egg yolks
• White beans and other legumes

Observational data indicate that populations consuming higher amounts of soy-based foods may display differences in age-related cognitive measures, though such findings do not prove causation.

Supplementation

Supplement forms of phosphatidylserine are typically derived from soy or sunflower lecithin. Target groups in clinical studies have included:

• Older adults with mild memory concerns (100–300 mg/day)
• Athletes seeking support for stress responses (200 mg/day around exercise)
• Individuals under acute stress, where doses of ~200 mg/day have been used in trials assessing cortisol levels
• Those on vegetarian or vegan diets who may have lower intake of phospholipid-rich foods

Look for supplements with third-party verification. Combining phosphatidylserine with omega-3 fatty acids or B-vitamins has been explored in research for potential synergistic effects.

Health Benefits

Clinical and preclinical studies have investigated various outcomes. Reported observations include:

• Cognitive Measures: Some small trials report modest improvements in attention and memory tasks among older adults.
• Stress Response: Certain studies have found reduced cortisol elevation during acute stress tests with phosphatidylserine supplementation.
• Mood Indicators: Limited evidence suggests possible effects on mood scales in stressed individuals.
• Exercise Recovery: Preliminary research indicates potential for modulating hormonal responses post-exercise, though effects on muscle soreness require more study.
• Age-Related Cognition: A few randomized trials in older populations have shown small benefits in verbal recall and subjective well-being.
• Cellular Protection: Laboratory studies demonstrate roles in membrane stability and apoptotic pathways, but clinical relevance for neurodegenerative diseases remains under investigation.

Overall, evidence is mixed and often based on small sample sizes. Larger, well-controlled trials are needed to establish clear efficacy for specific health outcomes.

Daily Requirements

There is no established Recommended Dietary Allowance (RDA) for phosphatidylserine. Intake guidelines based on clinical research include:

• Adults (18–50 years): Approximately 100–200 mg/day from diet; up to 300 mg/day in supplement studies.
• Older Adults (50+ years): Supplement doses up to 300 mg/day have been used safely in trials.
• Pregnant and Breastfeeding Women: Insufficient data to recommend supplemental doses; focus on a balanced diet.
• Athletes: Studies have used 200–300 mg/day, often timed around training sessions.

Supplements are generally well tolerated. Mild gastrointestinal discomfort has been reported, and dividing doses may improve tolerability.

Tips for Incorporation

Practical strategies to include phosphatidylserine in your diet:

• Eat fatty fish (e.g., mackerel, sardines) two to three times per week.
• Include soy-based foods such as tofu, tempeh, or edamame daily.
• Add egg yolks through dishes like omelets or frittatas.
• Incorporate organ meats occasionally, using recipes such as liver pâté.
• If dietary sources are limited, consider a phosphatidylserine supplement standardized for content and third-party tested.
• Pair supplementation with nutrients involved in phospholipid metabolism, such as choline (eggs, lean meats) and B-vitamins.
• Monitor cognitive and stress markers over 4–8 weeks when beginning supplementation to assess possible effects.

Conclusion

Phosphatidylserine is a membrane phospholipid involved in neural signaling and cellular function. Dietary sources include soy, fish, eggs, and organ meats. Clinical studies suggest potential benefits for cognitive and stress-related measures, though evidence is preliminary and varied. While no official intake guidelines exist, supplement doses up to 300 mg/day have been studied in adults. Prioritize nutrient-rich foods and consult a healthcare professional before starting supplementation to determine individual needs and appropriateness.