When to Take Phosphatidylserine for Optimal Brain Health and Memory Benefits

As we journey through life, our brains face a silent challenge: the gradual decline of cognitive function. This process can begin surprisingly early, sometimes even in our 20s or 30s. But don't panic just yet!

While this might sound alarming, there's hope on the horizon in the form of a tongue-twister of a substance called phosphatidylserine, or PS for short. This naturally occurring amino acid is like a superhero for your brain, easily crossing the blood-brain barrier and packing a punch of cognitive benefits backed by science.

How can it help you? Let's take a closer look...

Key Takeaways

• Phosphatidylserine (PS) is a fat-soluble substance that's critical to brain health.
• Phosphatidylserine helps produce nerve growth factor (NGF), which supports neurogenesis (formation of new neurons).
• It has positive effects for both short-term memory and long-term memory, learning and recall, the ability to move and speak, and much more.

The Truth About Cognitive Decline

Cognitive function tends to decrease as we age. This age-related cognitive decline can start as early as in your 20s or 30s. Additionally, central nervous system diseases are on the rise, according to a report published in the journal The Lancet Neurology and by The World Health Organization in March 2024.[9]

Leading a healthy diet and lifestyle can prevent and even slow cognitive decline. So can the right nutritional support. A substance called phosphatidylserine (pronounced fos-fa-tie-dul-SEE-reen), also known as PS, is one nutrient that can help your memory. PS can cross the blood-brain barrier, and has significant scientifically proven benefits for cognition and the central nervous system. 

What is Phosphatidylserine (PS)?

Phosphatidylserine is a naturally occurring fatty substance known as a phospholipid... which is a cell membrane building block containing amino acids and fatty acids. Healthy cell membranes support neuroplasticity, the brain's innate flexibility which helps neurons function well and turn new experiences into lasting memories.

Phosphatidylserine levels decrease with age. It's heavily concentrated in the brain and plays a key role in sending messages between nerve cells. PS is synthesized from phosphatidylcholine (PC) in the brain. PC is located in the outer cell layer of the brain cell membranes, and PS is located in the inner layer of the membrane. Ideally you have good balance between the two, as that's critical for proper brain function.

In fact, studies indicate that increased PS levels in the brain are important for a sharp memory, a happy mood, reduced stress, and better sleep quality. It's no wonder experts are pointing to phosphatidylserine as one of the best nootropic supplements to improve focus and enhance cognitive function.

How Does PS Work?

Imagine your brain as a bustling city, with memories and skills zipping around like cars on a highway. Now, picture phosphatidylserine (PS) as a magical traffic controller, helping everything run more smoothly. Since PS crosses the blood-brain barrier (BBB) it's good work helps you form and recall memories.

One of its key tasks is to repair nerve cell damage. PS may also effectively protect against excess amyloid-beta protein in the brain -- believed to be a major contributor to Alzheimer's disease.

Phosphatidylserine also supports neuroplasticity -- which means cell membranes stretch and flex, rather than snapping or disintegrating. Neuroplasticity helps neurons form new connections needed for memory formation. PS keeps the brain fluid-permeable and supports the creation of new neurons.

In addition, neuroplasticity helps neurons form the new connections necessary for memory formation. Phosphatidylserine (PS) also helps produce nerve growth factor (NGF), which supports neurogenesis (formation of new neurons).

Phosphatidylserine also aids neurotransmitter release and function -- especially acetylcholine and dopamine, which help memory and mood.

Finally, it is a key signaling molecule for apoptosis -- a programmed cell death that gets rid of damaged cells to make way for new, healthy brain cells.

Boosts Memory and Cognitive Function

The benefits are pretty remarkable. In fact, taking PS has been likened to upgrading your mental GPS – suddenly, you're navigating through memories with ease, pulling up information faster than you can say "where did I put my keys?" But PS doesn't just stop at memory. It's also been shown to sharpen your focus, make you a better communicator, and even polish up your language skills. Talk about a multitasker!

For instance, studies show supplementation improves short and long-term memory and information recall. PS also boosts concentration, communication, and language skills. Phosphatidylserine is required for healthy nerve cells and the myelin sheath. [1]

One study looked at a 12-week regimen of PS supplementation in otherwise healthy adults with memory complaints, ages 50 to 90. The supplementation group saw significant improvements in cognitive function, including memory recall, memory recognition (the ability to recognize a recurrence of a previously-encountered stimulus), and mental flexibility. [2]

Another study showed that PS may improve memory in people already suffering from memory loss, increasing vocabulary and picture matching scores versus the control group. [3]

To summarize how phosphatidylserine supports human cognitive functions in clinical studies, the evidence shows it can help you to:

• Form short-term memories
• Consolidate long-term memories
• Create new memories
• Retrieve memories
• Learn and recall information
• Focus attention and concentrate
• Reason and solve problems
• Master language skills and communicate effectively
• Move and react rapidly, with quick reflexes. [1]

Then there's it's amazing affects on your mood and overall sense of well-being.

Reduces Stress and Cortisol Levels, Boosts Mood

Stress is an individual reaction to external and internal challenges. While some stress is a normal part of life, chronic or excessive stress is particularly harmful to your health and well-being. Your stress response is supposed to save your life in the face of extreme danger... it's not meant to be an everlasting situation that keeps you hyped up continually.

Your stress response creates the stress hormone, cortisol. Elevated cortisol levels raise your heart rate, blood pressure, and respiration -- again, to save your life in a dire situation. But chronic stress and chronically high cortisol levels can trigger many health concerns including heart disease, diabetes, and degenerative brain conditions.

Studies show that PS helps lower cortisol levels and reduce stress induced activation of the hypothalamus-pituitary-adrenal (HPA) axis in highly stressed individuals. [4]

In addition, PS may improve mood, possibly by releasing dopamine into the brain. [5] A one-month study showed overall improved mood and decreased stress in the PS supplement group.

Promotes Healthy Sleep

When PS reduces stress and the stress hormone, cortisol it helps you can get a good night's sleep. Because having high cortisol levels at 3am is just not very helpful -- for sleep or for health!

PS works to gradually reduce your cortisol, so don't expect an instant result. However, because PS does reduce your cortisol levels, it's a good idea to check your cortisol levels. A naturopathic doctor can assist you with this. You may find that adding 100 to 300 mg of PS resolves your insomnia and results in a drastic improvement in your life.

Improves Physical Performance

Phosphatidylserine may decrease muscle soreness linked to exercise, and reduce elevated cortisol levels resulting from overtraining. One study found that phosphatidylserine supplements reduced the cortisol response to intensive resistance training by a full 20%. [6] Elevated cortisol can mean loss of muscle mass and strength via increasing insulin and breaking down of protein -- which is especially problematic for aging adults looking to boost physical performance. [7]

In addition, research backs the idea that PS supplementation may boost athletic performance in some endurance exercises, including cycling and running by delaying fatigue onset. [8]

Improves Focus and Attention

For some, challenges with inattention are linked to neurotransmitter imbalances and irregularities in brain function. Research shows that phosphatidylserine (PS) can improve focus and concentration, thereby reducing distractibility. It also aids memory, helping people remember and recall things they've learned.

Increasing Phosphatidylserine Levels Naturally

If you don't eat enough foods rich in phosphatidylserine (PS) such as organ meats (which most of us don't), support your brain by supplementing with PS. And maintain a healthy lifestyle including regular exercise and managing stress.

Other lifestyle choices that may help you boost phosphatidylserine levels include avoiding alcohol, getting sufficient sleep, and stimulating your brain with puzzles, languages, playing an instrument, and such.

Phosphatidylserine-Rich Foods

Foods that are rich in phosphatidylserine (PS) include:

• Egg yolks

• Organ meats (chicken and beef liver)

• Legumes (specifically soybeans and white beans)

• Fatty fish such as salmon and sardines

• Sunflower seeds

However, the typical person consuming a western diet doesn't get enough of these foods to support healthy brain cells. Think: When was the last time you ate organ meats?

When to Take Phosphatidylserine

There are three times to take phosphatidylserine, depending on what your end goal is. 

• Take PS supplements in the morning and afternoon for optimal cognitive benefits.
• Take PS before exercise and workouts to improve athletic performance.
• Take phosphatidylserine in the evening to improve sleep quality and reduce stress.

Choose a High-Quality Phosphatidylserine Supplementation

PS supplements used to be made from cow brains--yuck! But since the danger of mad cow disease became apparent, most PS supplements are now made of cabbage, soy, or sunflower.

Since we know PS crosses the blood brain barrier, it's important that you choose your supplement carefully. In this case you'll want a supplement that's made from soy lecithin or sunflower lecithin.

The recommended optimal doses of PS are 100 to 300 mg per day. PS can be taken in capsule or tablet form. Choose a reputable brand that includes other science-backed brain boosters, such as Maximum Memory Support from Green Valley Naturals. 

Side Effects and Precautions

Phosphatidylserine (PS) is generally considered safe and well-tolerated. But there are exceptions. Potential side effects include insomnia, upset stomach, and diarrhea. When taking phosphatidylserine, it is crucial to consult healthcare providers before starting supplementation, especially in the presence of existing medical conditions or concurrent medication use, such as blood thinners or antidepressants.

Summary

Phosphatidylserine (PS) is a naturally occurring fatty substance crucial for brain health. It supports memory, learning, mood regulation, stress reduction, and sleep improvement by enhancing neuroplasticity and aiding in neurogenesis. PS levels decrease with age, but supplementation can help mitigate cognitive decline, improve focus, and reduce stress-induced cortisol levels. Research highlights its benefits in improving both short-term and long-term memory, boosting mood, enhancing athletic performance, and promoting better sleep. Optimal supplementation of 100-300 mg per day is recommended, with specific timing depending on desired outcomes, such as morning for cognitive benefits or evening for improved sleep.

Frequently Asked Questions

Is it better to take phosphatidylserine in the morning or evening?

When to take phosphatidylserine is best determined by your goals and your reason for taking it. Take it in the morning or afternoon to boost memory, concentration, and recall. For exercise benefits, take prior to working out or sports participation. And for sleep benefits, take PS in the evening.

What is the best way to take phosphatidylserine?

The best way to take phosphatidylserine (PS) is in supplement form, since most people do not eat enough food sources to fulfill their needs. Optimal doses are 100 to 300 mg per day.

Do you take phosphatidylserine with food or empty stomach?

Because phosphatidylserine is fat soluble, you should take it with fatty foods to enhance absorption.

Does phosphatidylserine help with sleep?

Yes, phosphatidylserine helps people address poor sleep. Its main mechanism of action for improving sleep may be helping control stress and reducing the stress hormone, cortisol.