Supplement · Brain health technique
Phosphatidylserine
Evidence grade: Context Dependent
A phospholipid found in cell membranes, especially abundant in the brain. Supplements (usually soy- or sunflower-derived) aim to restore membrane fluidity and support neurotransmission and stress response.
- Practice
- Supplement
- Principle
- Nourishment
- Tactic
- Neurochemical & Synaptic Support
- Evidence grade
- Context Dependent
- Strength of evidence
- Medium
- Cost
- Medium
- Effort
- Low
- Time commitment
- Low
How to practice Phosphatidylserine
Typical dose: 100 mg three times daily or 300 mg once daily, ideally 30 minutes before bed to reduce nighttime cortisol and improve sleep. Take with meals containing fat. Choose products with verified purity (soy- or sunflower-based). Use consistently for 1–3 months to evaluate benefit, but consistent long term use may require caution. Combine with omega-3s for complementary membrane support.
The evidence behind Phosphatidylserine
Phosphatidylserine facilitates synaptic signaling and modulates cortisol. Multiple RCTs show modest improvements in memory, attention, and processing speed in older adults with cognitive decline or stress. Effects in young, healthy adults are smaller. Safe and well tolerated; benefits appear after 6–12 weeks.
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