Phosphatidylserine

Last updated: May 6, 2025

Phosphatidylserine is a vital fatty substance called a phospholipid, an essential building block for cell membranes throughout your body, and is particularly concentrated in the brain; it has been researched for its cognitive benefits for several decades. It works by supporting the structure and function of brain cells, facilitating communication between them, which is crucial for processes like memory formation and recall. Numerous studies, especially in older adults, suggest that phosphatidylserine supplementation can improve cognitive functions, including short-term memory, attention, and problem-solving skills.

Categories & Effectiveness
Dosage & Side Effects
Benefits by Use Case
Mechanism of Action
Frequently Asked Questions
Summary & Expert Opinion
Research Studies

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Categories & Effectiveness

Brain Health

Acetylcholine Support

7/10

Strong evidence of effectiveness

Neuro-Repair Support

7/10

Strong evidence of effectiveness

Synaptic Plasticity

4/10

Moderate evidence of effectiveness

Cognition

Memory & Recall

7/10

Strong evidence of effectiveness

Mental Acuity

7/10

Strong evidence of effectiveness

Concentration & Focus

4/10

Moderate evidence of effectiveness

Working Memory

4/10

Moderate evidence of effectiveness

Mood & Stress

Mood Elevation

4/10

Moderate evidence of effectiveness

Systemic Health

Anti-Inflammatory (Systemic)

4/10

Moderate evidence of effectiveness

Cellular Anti-Aging

4/10

Moderate evidence of effectiveness

Cellular Repair

4/10

Moderate evidence of effectiveness

Dosage & Side Effects

Recommended Dosage

The commonly recommended dosage range for adults is 100 mg to 300 mg per day, often divided into two or three doses. While a clear threshold for initial effects can vary, optimal benefits for cognitive support are often seen within this range, with studies using up to 600 mg per day for specific conditions like major depressive disorder in the elderly, though higher doses may increase the risk of side effects. Older adults, particularly those with age-associated memory impairment or mild cognitive decline, are the primary population studied, and dosages like 300 mg daily have shown promise.

Potential Side Effects

Common mild side effects, though infrequent at recommended doses, can include insomnia and stomach upset, particularly at higher intakes. While generally well-tolerated, very high doses (e.g., over 600 mg daily) or chronic use might theoretically increase these mild effects, but severe risks are not commonly reported in clinical studies. Individuals on blood-thinning medications or those with conditions affecting acetylcholine levels should consult a healthcare professional, as phosphatidylserine may increase acetylcholine and could potentially interact with medications affecting blood coagulation or cholinergic drugs.

Bioavailability & Half-Life

Phosphatidylserine, when taken orally, is absorbed from the intestines and can cross the blood-brain barrier to become incorporated into cell membranes, particularly in the brain. While specific peak plasma times can vary depending on the source (e.g., soy-derived vs. bovine cortex, though bovine cortex is rarely used now due to safety concerns) and formulation, phospholipids are generally well-absorbed. Once absorbed, phosphatidylserine becomes an integral part of cellular structures, contributing to membrane fluidity and function, rather than having a typical metabolic pathway involving CYP enzymes for rapid elimination; its "half-life" is more related to its turnover rate within cell membranes, which is a slower process reflecting its structural role.

Interactions & Stacks

Phosphatidylserine is often stacked with omega-3 fatty acids like DHA and EPA, or with Ginkgo Biloba and B vitamins, as these combinations are thought to have synergistic effects on cognitive function and brain health. Caution should be exercised when combining phosphatidylserine with anticoagulant or antiplatelet drugs due to a theoretical increased risk of bleeding, and with cholinergic drugs (which increase acetylcholine) or anticholinergic drugs (which block acetylcholine) as PS may enhance acetylcholine levels. Meta-analyses and user consensus generally support its use for cognitive enhancement, particularly for memory in aging populations, often noting its good tolerability.

Benefits by Use Case

Memory Enhancement

Supports short-term memory and recall, particularly in older adults with cognitive decline. Consistent supplementation over weeks or months is often needed to observe significant benefits.

Cognitive Support in Aging

Helps maintain overall cognitive function and may slow age-related cognitive decline by supporting brain cell membrane health. Effects are most notable in individuals already experiencing some cognitive impairment.

Stress Reduction & Mood

May help reduce the body's stress response and support a more balanced mood, potentially by modulating cortisol levels and supporting neurotransmitter function. Effects on mood may be more subtle than direct anxiolytics or antidepressants.

ADHD Symptom Management

Some studies suggest it may help improve attention and reduce hyperactivity symptoms in children with ADHD. It is generally considered as an adjunctive or supportive therapy rather than a primary treatment.

Exercise Recovery

May aid in reducing muscle soreness and improving hormonal balance (e.g., cortisol response) after intense exercise. More research is needed to fully establish its efficacy for athletic performance and recovery.

Mechanism of Action

Phosphatidylserine (PS) is a crucial phospholipid that plays a significant role in cell membrane composition and function, especially in the brain. It helps maintain the fluidity and permeability of cell membranes, which is essential for proper neuronal communication, receptor function, and signal transduction. PS influences the release of several neurotransmitters, including acetylcholine, dopamine, serotonin (5-HT), and GABA, and supports glucose metabolism in the brain, providing energy for cognitive processes. Furthermore, PS has anti-inflammatory properties, partly by modulating microglia activity, and is involved in apoptosis (programmed cell death), helping to clear away damaged cells, which contributes to overall brain health and neuroprotection.

Frequently Asked Questions

Is Phosphatidylserine safe to take daily?

How long does it take for Phosphatidylserine to work?

Can Phosphatidylserine help with anxiety?

What is the best source of Phosphatidylserine?

Does Phosphatidylserine interact with medications?

Can I take Phosphatidylserine for ADHD?

Will Phosphatidylserine improve my memory?

When is the best time to take Phosphatidylserine?

Summary & Expert Opinion

Phosphatidylserine is a well-researched nootropic with significant evidence supporting its benefits for cognitive function, particularly memory, in aging individuals. Its primary strengths lie in its role in maintaining brain cell membrane health and supporting neurotransmitter function, though benefits typically require consistent, long-term supplementation. Individuals experiencing age-related cognitive decline, those looking to support overall brain health, or seeking mild stress reduction may find phosphatidylserine beneficial. People on blood-thinning medication or those with specific cholinergic conditions should exercise caution and consult a healthcare professional before use.

Research Studies

Showing 5 of 12 studies

Effects of a food supplement containing phosphatidylserine on cognitive function in Chinese older adults with mild cognitive impairment: A randomized double-blind, placebo-controlled trial (2025)

ALA mediation cognitive function n-3 PUFAs +2 more

Authors:

Chunlai Zhang, Fei Ma, Guowei Huang, Huilian Duan, Jiangang Zhao, Jing Yan, Meilin Zhang, Moyan Wang, Ning Xu, Ruikun He, Tong Yang, Wen Li, Yongjie Chen, Zhenshu Li, Zhongbao Yue

Findings:

The food supplement significantly improved arithmetic testing, similarity test performance, and short-term memory compared to placebo in MCI patients. It also increased serum levels of n-3 PUFAs (ALA, DHA, EPA) and neurotransmitters (acetylcholine, GABA, 5-HT). Increased serum ALA may mediate the improvement in short-term memory.

Participants:

190 Chinese older adults (mean age 67.95 years, 63.2% female) with mild cognitive impairment (MCI).

Dosage:

Two capsules every day for 12 months. Each intervention capsule contained 144 mg ALA, 31.5 mg PS, 3.6 mg Ginkgo total flavonoids, 0.48 mg Vitamin B1, 0.48 mg Vitamin B6, and 90 μg folic acid.

Study Quality Assessment:

Randomized, double-blind, placebo-controlled trial; N=190; Linear mixed effects model and causal mediation analysis used; No conflict of interest declared.

All Effects:

ALA mediation cognitive function n-3 PUFAs neurotransmitters short-term memory

Effect of phosphatidylserine on cognitive function in the elderly: A systematic review and meta-analysis (2022)

cognitive function

Phosphatidylserine, inflammation, and central nervous system diseases (2022)

CNS diseases cognitive function neuroinflammation +2 more

Authors:

Xiaohua Ma

Findings:

This review discusses Phosphatidylserine (PS) metabolism and its roles in brain functions like membrane signaling, neurotransmission, synaptic refinement, apoptosis, and inflammation. It highlights PS's anti-inflammatory potential via microglia modulation and altered PS levels in CNS diseases (AD, PD, MDD, stroke, ASD, ADHD, Schizophrenia, SCI). Supplementation with exogenous PS (including PS liposomes) is suggested to improve cognitive function and may benefit AD, PD, MDD, and ADHD patients, appearing well-tolerated in clinical studies.

Participants:

Review summarizes studies involving human participants (e.g., elderly with cognitive decline, patients with AD, PD, MDD, ADHD, schizophrenia, autistic patients) and various animal models (e.g., mice, rats, chicks) relevant to CNS diseases.

Dosage:

Review cites various dosages from different studies: 300 mg/day (elderly cognitive decline, aged patients, MDD); 500 mg daily for 3 weeks (AD glucose metabolism); 100 mg, three times a day for 12 weeks (AD); 300 mg PS and 240 mg PA (AD); 200 mg, twice a day (AD with cognitive training); 200–600 mg/day for 30 days (elderly MDD); 100 mg PS + 119 mg DHA + 70 mg EPA three times a day for 12 weeks (MDD); PS-omega3 (250mg/day) for 30 weeks (ADHD); 200 mg/day PS for 2 months (ADHD); 200–300 mg/day (ADHD).

Study Quality Assessment:

Review article published in 'Frontiers in Aging Neuroscience' (open-access, CC BY license). Mentions specific methods used in cited studies (e.g., LC-MS/MS, 31P NMR, HPLC, SPECT, GC-MS, IMS, Western blot, RT-PCR, Raman imaging, animal behavioral tests like forced swimming). Cites studies with designs like 'double-blind', 'placebo-controlled'. Notes inconsistencies in findings (e.g., PS levels in AD, schizophrenia). Funding sources and conflict of interest statement provided.

All Effects:

CNS diseases cognitive function neuroinflammation neuroprotection neurotransmission

A randomized controlled trial investigating the neurocognitive effects of Lacprodan® PL-20, a phospholipid-rich milk protein concentrate, in elderly participants with age-associated memory impairment: the Phospholipid Intervention for Cognitive Ageing Reversal (PLICAR): study protocol for a randomized controlled trial (2013)

Phosphatidylserine in the treatment of Alzheimer's disease: results of a multicenter study. (1988)

Alzheimer's disease cognitive improvement early-stage AD

Authors:

Amaducci, L.

Findings:

Patients treated with bovine cortex phosphatidylserine (BC-PS) for 12 weeks improved on several cognitive measures relative to placebo. These differences were most notable in patients with less severe cognitive impairment, suggesting BC-PS might be beneficial in early-stage AD.

Participants:

N=51 patients meeting clinical criteria for probable Alzheimer's disease (AD).

Dosage:

100 mg of bovine cortex phosphatidylserine (BC-PS) three times daily (t.i.d.).

Study Quality Assessment:

Clinical Trial, Randomized Controlled Trial, Placebo-controlled, Double-Blind Method (indicated by MeSH terms), N=51, 12-week treatment duration.

The effects of phosphatidylserine in patients with mild cognitive decline — An open trial. (1987)

arithmetic ability cognitive function n-3 PUFAs +2 more

Authors:

Sinforiani E

Findings:

Compared to placebo, the food supplement intervention significantly improved arithmetic testing, similarity test performance, and short-term memory in MCI patients over 12 months. The intervention group also showed significant increases in serum levels of ALA, DHA, EPA, acetylcholine, GABA, and 5-HT. Increased serum ALA may mediate the improvement in short-term memory.

Participants:

N=190 Chinese older adults with mild cognitive impairment (MCI) in Tianjin, China (mean [SD] age, 67.95 [5.62] years; 70 (36.8 %) male and 120 (63.2 %) female).

Dosage:

Two capsules every day for 12 months. Each intervention capsule contained 144 mg ALA, 31.5 mg PS, 3.6 mg Ginkgo total flavonoids, 0.48 mg Vitamin B1, 0.48 mg Vitamin B6, and 90 μg folic acid. Placebo capsules contained no active ingredients.

Study Quality Assessment:

Randomized, double-blind, placebo-controlled trial (N=190). Duration: 12 months. Methods: Linear mixed effects model and causal mediation analysis. Conflict of interest statement: 'The authors declare no conflict of interest, financial or otherwise.'

All Effects:

arithmetic ability cognitive function n-3 PUFAs neurotransmitters short-term memory

Phospholipid unsaturation and plasma membrane organization. (1975)

membrane component distribution phospholipid asymmetry plasma membrane organization

Effect of chronic treatment with phosphatidyl serine on phospholip...

ADHD cognition memory +2 more

Authors:

Brunetti, M., Calderini, G., Cantelmi, M. G., Gaiti, A., Gatti, C., Teolato, S.

Findings:

The text suggests Phosphatidylserine (PS) is 'Possibly Effective' for unspecified conditions and increases acetylcholine, causing potential drug interactions. Referenced studies investigate PS effects on memory, cognitive decline (including Alzheimer's and age-related impairment), mood, stress response, exercise performance/recovery, and ADHD symptoms in various human and animal models.

Participants:

Studies referenced involved various groups including rats (varied ages), elderly humans (healthy, with memory complaints, cognitive decline, dementia, Alzheimer's, arteriosclerotic encephalopathy), pediatric ADHD patients, healthy volunteers, and adults undergoing exercise or stress.

Study Quality Assessment:

Text references multiple studies mentioning designs like: multicenter studies, double-blind controlled trials, placebo-controlled trials, randomized controlled trials, cross-over studies, open trials, open-label extensions, systematic review/meta-analysis. Methods mentioned include EEG, PET, neuropsychological tests. An FDA Qualified Health Claim letter is also referenced.

All Effects:

ADHD cognition memory mood stress response

Phosphatidylserine in the brain: metabolism and function

neural tissue phospholipid plasma membrane

Phosphatidylserine: A Novel Target for Ischemic Stroke Treatment

apoptosis inflammation ischemic stroke +2 more

Findings:

Single-target neuroprotective drugs for ischemic stroke have shown minimal clinical benefit. The focus is shifting towards multi-target approaches, with Phosphatidylserine (PS) identified as a promising candidate due to its involvement in multiple post-stroke processes like apoptosis, inflammation, coagulation, and neuronal regeneration. This review summarizes PS's roles and discusses treatment strategies targeting it for stroke care.

Study Quality Assessment:

This text is described as a 'review'. It mentions a 'Conflict of interest statement The authors declare no competing interests'.

All Effects:

apoptosis inflammation ischemic stroke neuronal regeneration neuroprotection

The effect of phosphatidylserine administration on memory and symptoms of attention-deficit hyperactivity disorder: a randomised, double-blind, placebo-controlled clinical trial

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Categories & Effectiveness

Brain Health

Acetylcholine Support

Neuro-Repair Support

Synaptic Plasticity

Cognition

Memory & Recall

Mental Acuity

Concentration & Focus

Working Memory

Mood & Stress

Mood Elevation

Systemic Health

Anti-Inflammatory (Systemic)

Cellular Anti-Aging

Cellular Repair

Dosage & Side Effects

Recommended Dosage

Potential Side Effects

Bioavailability & Half-Life

Interactions & Stacks

Benefits by Use Case

Memory Enhancement

Cognitive Support in Aging

Stress Reduction & Mood

ADHD Symptom Management

Exercise Recovery

Mechanism of Action

Frequently Asked Questions

Summary & Expert Opinion

Research Studies

Effects of a food supplement containing phosphatidylserine on cognitive function in Chinese older adults with mild cognitive impairment: A randomized double-blind, placebo-controlled trial (2025)

Authors:

Findings:

Participants:

Dosage:

Study Quality Assessment:

All Effects:

Effect of phosphatidylserine on cognitive function in the elderly: A systematic review and meta-analysis (2022)

Findings:

Study Quality Assessment:

Phosphatidylserine, inflammation, and central nervous system diseases (2022)

Authors:

Findings:

Participants:

Dosage:

Study Quality Assessment:

All Effects:

Participants:

Study Quality Assessment:

Phosphatidylserine in the treatment of Alzheimer's disease: results of a multicenter study. (1988)

Authors:

Findings:

Participants:

Dosage:

Study Quality Assessment:

The effects of phosphatidylserine in patients with mild cognitive decline — An open trial. (1987)

Authors:

Findings:

Participants:

Dosage:

Study Quality Assessment:

All Effects:

Phospholipid unsaturation and plasma membrane organization. (1975)

Authors:

Findings:

Effect of chronic treatment with phosphatidyl serine on phospholip...

Authors:

Findings:

Participants:

Study Quality Assessment:

All Effects:

Phosphatidylserine in the brain: metabolism and function

Findings:

Phosphatidylserine: A Novel Target for Ischemic Stroke Treatment

Findings:

Study Quality Assessment:

All Effects:

The effect of phosphatidylserine administration on memory and symptoms of attention-deficit hyperactivity disorder: a randomised, double-blind, placebo-controlled clinical trial