Phosphatidylserine
supplement benefit and side effects - Does a phosphatidylserine
pill improve memory?
Are these pills as good as other brain nutrients such as acety l carnitine, DMAE, ginkgo biloba, bacopa monnieri, or a combination
formula called Mind Power Rx?
April 1 2018
by
Ray Sahelian, M.D.
Phosphatidylserine
is a natural nutrient found as part of the
cell membrane of cells. It
is most
notably found in the cell membrane of neurons, comprising about 7 to 10 percent
of its lipid content. The average daily intake from the diet
in western countries is estimated to be about 130 mg a day. The total amount of
phosphatidylserine in the body is about 60 grams, 30 grams of which is in the
brain.
Although lecithin (phosphatidylcholine) has been available as a
supplement for many decades, phosphatidylserine
became available to the
North American market in the mid 1990s. In the past it
was obtained from the brain of cows. In fact, if you read some of the research
studies,
it will identify this nutrient as BC-
phosphatidylserine.
The BC stands for bovine cortex, or cow brain. The reason BC -
phosphatidylserine
is not sold is because of the fear of viruses or infectious agents being
inadvertently introduced in the product when extracted from the brains of cows. The
phosphatidylserine
supplements currently available over the counter are derived from soy.
PS or BS?
Does phosphatidylserine
really
boost memory or are you better off spending your money on a better mind booster?
My personal opinion is that PS is not very beneficial as a mind supplement, I
prefer a formula called Mind Power Rx.
Research
Several studies in the past in Europe have evaluated the role of oral BC-phosphatidylserine
administration in both animals and humans. In general, the results have
shown positive benefits in terms of mind and memory enhancement. However, we
need to keep a very important point in mind. The studies with
phosphatidylserine
have used bovine cortex as the source. Can we assume that the results with
soy-derived supplement
would be similar?
No, we can't.
Phosphatidylserine
consists of serine attached to fatty acids. The serine molecule
found in cow brain is attached mostly to long chained polyunsaturated fatty
acids such as DHA or AA (arachidonic acid). In addition, the cow brain extract
is not pure phosphatidylserine. It most likely contains other brain components such as
sphingolipids, sphingomyelins, and other brain constituents, which may have led
to improvements in brain function. For obvious reasons -- potential viruses
present in cow brain -- we should not be using the cow brain extract.
The phosphatidylserine
in soy is basically serine attached to saturated on
monounsaturated fatty acids, along with other fats from soy, which are
chemically very different than the fats found in cow brain. Hence we are
basically comparing apples to oranges. It is medically and scientifically
improper to use the results of studies done with
phosphatidylserine
from cow brain and thus claim that soy derived
phosphatidylserine
is also effective.
Summary and review
There are many over the counter natural mind boosters that are supported
by scientific research in terms of benefit and effectiveness.
Phosphatidylserine,
at this time, is low on my list as an effective brain booster particularly since it is also very expensive.
However, soy-derived phosphatidylserine
does have its supporters who claim that it works for them, and a couple of
studies indicate it may have stress modifying effect. As to its relation to memory, I have listed studies below which have come to
different conclusions. We have made this product available for those who notice
benefits from it. As to overall brain enhancement, most people prefer the
results from Mind Power Rx supplement.
Mind Power Rx
This natural brain enhancing product
is a cognitive formula that combines a balance of brain
circulation agents and neurotransmitter precursors with powerful natural brain
chemicals that support:
Memory and Mood
Mental clarity
Concentration
Alertness and Focus
Why buy all the
individual herbs and nutrients separately -- at great expense -- when you can
buy this excellent combination?
The herbs in Mind Power Rx include: Ashwagandha, Bacopa, Fo-Ti,
Ginkgo biloba,
Ginseng, Mucuna pruriens,
and Reishi. The nutrients and vitamins in Mind Power Rx include Acetyl-l-carnitine, Carnitine, Carnosine, Choline, DMAE,
Inositol, Methylcobalamin, Pantothenic acid, Trimethylglycine, Tyrosine, and
Vinpocetine.
Mind Boosting supplements include
Acetyl-l-carnitine 300
mg taken once daily, lipoic acid
at 10 to 50 mg,
DMAE at 100 to 300 mg, and
SAM-e at only 100 mg a few
days a week.
Just wondering why someone would take
phosphidylserine instead of cdp choline or vice versa?
A. There are a number of dietary supplements that enhance brain
function and each person has their own favorite or a preferred combination
formula. The only way to find out which works for someone is to try each one
separately for a couple of weeks.
Review article
Nutrition. 2015. Phosphatidylserine and the human brain. The aim of this
study was to assess the roles and importance of phosphatidylserine (PS), an
endogenous phospholipid and dietary nutrient, in human brain biochemistry,
physiology, and function. A large body of scientific evidence describes the
interactions among PS, cognitive activity, cognitive aging, and retention of
cognitive functioning ability. Phosphatidylserine is required for healthy nerve
cell membranes and myelin. Aging of the human brain is associated with
biochemical alterations and structural deterioration that impair
neurotransmission. Exogenous PS (300-800 mg/d) is absorbed efficiently in
humans, crosses the blood-brain barrier, and safely slows, halts, or reverses
biochemical alterations and structural deterioration in nerve cells. It supports
human cognitive functions, including the formation of short-term memory, the
consolidation of long-term memory, the ability to create new memories, the
ability to retrieve memories, the ability to learn and recall information, the
ability to focus attention and concentrate, the ability to reason and solve
problems, language skills, and the ability to communicate. It also supports
locomotor functions, especially rapid reactions and reflexes.
Availability
over the counter, online and in health food stores
BC-phosphatidylserine
is not available in the US but soy-derived
is sold in vitamin stores. Each 500 mg gel capsule contains several
phospholipids with 100 mg being actual
phosphatidylserine
.
It
is an expensive nutrient with each pill costing
between 50 cents and one dollar. It is worth emphasizing that the
phosphatidylserine
currently available is derived from soy products and thus has a
different fatty acid composition than the bovine cortex-derived
phosphatidylserine
used in published studies. There are clinical trials
with PS attached to omega-3 fatty acids. This may be a good option but perhaps
ingesting PS along with fish oils may also be another option.
Nutr Res. 2012. Omega-3 fatty acids administered in phosphatidylserine improved certain aspects of high chronic stress in men. Nutrients such as omega-3 oils and phosphatidylserine have been considered to exert stress-buffering effects. In this randomized, double-blind, placebo-controlled trial, we investigated effects of omega-3 phosphatidylserine (PS) on perceived chronic stress. We conclude that subgroups characterized by high chronic stress and/or a dysfunctional response of the hypothalamus-pituitary-adrenal axis may profit from omega-3 PS supplementation.
Supplement Facts:
Serving Size: 1 Capsule
Servings Per Bottle: 30
Amount Per Softgel:
Phosphatidylserine PS 100 mg
Dosage: One or two capsules a day.
Suggested Usage: Take 1 phosphatidylserine capsule with a meal, or as directed by your qualified health consultant.
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Athletic performance
Although claims have been made that supplementation with phospholipids help improve sports performance, studies have not been
consistent in their outcome. Even if PS does help improve sports performance, it
is such an expensive supplement that it would not be a cost effective.
Phosphatidylserine supplementation and recovery
following downhill running. University of Wales Swansea, Med Sci Sports
Exerc. 2006. Kingsley MI, Kilduff LP, Benton D. Singleton Park, Swansea, United Kingdom. M.I.C.
This study investigated the effects of 750 mg of soybean-derived
phosphatidylserine, administered daily for 7 days prior to a bout of eccentric
exercise and for 2 days following exercise, on delayed onset of muscle soreness
and markers of muscle damage, inflammation, and oxidative stress that followed
prolonged downhill running. The results suggest that supplementation
with 750 mg phosphatidylserine for 10 d does not afford additional protection
against delayed onset of muscle soreness and markers of muscle damage,
inflammation, and oxidative stress that follow prolonged downhill running.
Effects of phosphatidylserine on exercise capacity
during cycling in active males.
Med Sci Sports Exerc. 2006. Kingsley MI, Miller M, Kilduff LP, McEneny JD. Department of Sports Science, University of
Wales Swansea, Swansea, Wales, United Kingdom.
The purpose of the study was to investigate the effects of 750 mg of
soybean-derived phosphatidylserine, administered daily for 10 d, on exercise
capacity, oxygen uptake kinetic response, neuroendocrine function, and feeling
states during exhaustive intermittent exercise. This is the first
study to report improved exercise capacity following phosphatidylserine
supplementation. These findings suggest that phosphatidylserine might possess
potential ergogenic properties.
Brain enhancement in seniors
BMC Neurol. 2011. Safety of
phosphatidylserine containing omega-3 fatty acids in non-demented elderly: a
double-blind placebo-controlled trial followed by an open-label extension.
Sieratzki Chair of Neurology, Tel-Aviv University Medical School, Ramat Aviv,
Israel. Administration of PS extracted from bovine cortex (BC-PS), which
contains high levels of omega-3 long chain polyunsaturated fatty acid (LC-PUFA)
attached to its backbone, resulted in positive effects on brain functions such
as learning and memory. Recently, a novel marine-sourced PS with omega-3 LC-PUFA
attached to its backbone was developed (PS-DHA). In the present study, we
evaluated the safety profile of the novel PS preparation in non-demented elderly
with memory complaints. The efficacy study of this novel formulation indicated
that PS-DHA may ameliorate cognitive deficits in non-demented elderly
population.
Effect on cortisol
I have ordered 2 bottles of phosphatidylserine 100 mg. I am using these on
advice form my doctor to reduce high cortisol. Is it good to reduce high
cortisol levels?
It appears that higher amounts can reduce cortisol levels in
those engaged in athletic activity, but it is unlikely that smaller amounts have
much of a clinical effect in those who are sedentary.
The effects of phosphatidylserine on endocrine
response to moderate intensity exercise.
J Int Soc Sports Nutr. 2008. The University of Mississippi, University, MS, USA. Previous research has indicated that phosphatidylserine (PS)
supplementation has the potential to attenuate the serum cortisol response to
acute exercise stress. Equivocal findings suggest that this effect might be dose
dependent. This study aimed to examine the influence of short-term
supplementation with a moderate dose of PS (600 mg per day) on plasma
concentrations of cortisol, lactate, growth hormone and testosterone before,
during, and following moderate intensity exercise in healthy males. 10 healthy
male subjects were assigned to ingest 600 mg PS or placebo per day for 10 days
using a double-blind, placebo-controlled, crossover design. Serial venous blood
samples were taken at rest, after a 15 minute moderate intensity exercise
protocol on a cycle ergometer that consisted of five 3-minute incremental stages
beginning at 65% and ending at 85% VO2 max, and during a 65 minute passive
recovery. Plasma samples were assessed for cortisol, growth hormone,
testosterone, lactate and testosterone to cortisol ratio for treatment (PS or
placebo). Mean peak cortisol concentrations and area under the curve (AUC) were
lower following PS when compared to placebo. PS increased AUC for testosterone
to cortisol ratio when compared to placebo. PS and placebo supplementation had
no effect on lactate or growth hormone levels. The findings suggest that PS is
an effective supplement for combating exercise-induced stress and preventing the
physiological deterioration that can accompany too much exercise. PS
supplementation promotes a desired hormonal status for athletes by blunting
increases in cortisol levels.
Safety, risk, side effects
Safety of soy-derived
phosphatidylserine in elderly people.
Nutr Neurosci. 2002.
Earlier
studies used brain cortex derived
phosphatidylserine,
of which the human tolerability of 300mg daily in 130 patients has been shown.
The human tolerability of phosphatidylserine
derived from soybean has not been reported. We
report the results of a study of the safety of two dosages of soy-phosphatidylserine
in elderly. Subjects were 120 elderly of both sexes who fulfilled the more
stringent criteria for age-associated memory impairment; some also fulfilled the
criteria for age-associated cognitive decline. Subjects were allocated at random
to one of the three treatment groups: placebo, 300 or 600 mg S-phosphatidylserine
daily. Standard biochemical and hematological safety parameters, blood pressure,
heart rate and adverse events were assessed at baseline, after 6 and 12 weeks of
treatment. No significant differences were found in any of the outcome variables
between the treatment groups after Bonferonni-Holme correction. In conclusion,
soy derived phosphatidylserine
is a safe nutritional supplement for older persons if
taken up to a dosage of 200 mg three times daily.
Phosphatidylserine
Research studies
Nutr Res. 2013. Phosphatidylserine and caffeine attenuate postexercise mood
disturbance and perception of fatigue in humans.
Effects of soy lecithin phosphatidic acid and
phosphatidylserine
complex (PAS) on the endocrine and psychological responses to mental stress.
Stress. 2004.
Phosphatidylserine
, derived from cow brains, has been shown previously to
dampen the ACTH and cortisol response to physical stress. Further research
investigated the influence of soy lecithin
phosphatidylserine
supplementation on mood and heart rate when faced with an acute stressor. In
this study, we investigated the effects of soy lecithin phosphatidic acid and
phosphatidylserine
complex (PAS) supplementation on pituitary adrenal reactivity (ACTH, cortisol)
and on the psychological response (Spielberger State Anxiety Inventory stress
subscale) to a mental and emotional stressor. Four groups of 20 subjects were
treated for three weeks with daily dosages of either 400 mg PAS, 600 mg PAS, 800
mg PAS, or placebo before exposure to the Trier Social Stress Test (TSST).
Treatment with 400 mg PAS resulted in a pronounced blunting of both serum ACTH
and cortisol, and salivary cortisol responses to the TSST, but did not affect
heart rate. The effect was not seen with larger doses of PAS. With regard to the
psychological response, 400 mg PAS seemed to exert a specific positive effect on
emotional responses to the TSST. While the placebo group showed the expected
increase in distress after the test, the group treated with 400 mg PAS showed
decreased distress. These data provide initial evidence for a selective stress
dampening effect of PAS on the pituitary-adrenal axis, suggesting the potential
of PAS in the treatment of stress related disorders.
The influence of phosphatidylserine
supplementation on mood and heart rate when faced with an
acute stressor.
Benton D. Nutr Neurosci 2001
The present study considered
whether phosphatidylserine
supplementation influenced subjective feelings of
stress and the change in heart rate when a stressful mental arithmetic task was
performed. In young adults, with neuroticism scores above rather than below the
median, the taking of 300mg phosphatidylserine
each day for a month was associated with feeling less stressed and
having a better mood. The study for the first time reports an improvement in
mood following phosphatidylserine
supplementation in a sub-group of young healthy adults.
The influence of soy-derived phosphatidylserine
on cognition in age-associated memory impairment.
Nutr Neurosci 2001.
Experimental Psychopharmacology Unit, Brain & Behaviour Institute, Department of
Psychiatry and Neuropsychology, Maastricht, The Netherlands.
We report the results
of a clinical trial of soybean-derived PS (S-phosphatidylserine
)
in aging subjects with memory complaints. Subjects were 120 elderly (> 57 years)
of both sexes who fulfilled the more stringent criteria for age-associated
memory impairment (AAMI); some also fulfilled the criteria for age-associated
cognitive decline. Subjects were allocated at random to one of the three
treatment groups: placebo, 300mg S-phosphatidylserine
daily, or 600mg S-phosphatidylserine
daily. Assessments were carried out at baseline, after 6 and 12 weeks of
treatment, and after a wash-out period of 3 weeks. Tests of learning and memory,
choice reaction time, planning and attentional functions were administered at
each assessment. Delayed recall and recognition of a previously learned word
list comprised the primary outcome measures. No significant differences were
found in any of the outcome variables between the treatment groups. There were
also no significant interactions between treatment and 'severity of memory
complaints'. In conclusion, a daily supplement of
phosphatidylserine
does not affect memory or other cognitive functions in older individuals with
memory complaints.
An open trial of plant-source derived
phosphatidylserine for treatment of age-related cognitive decline.
Isr J Psychiatry Relat Sci. 2000.
We assessed whether the efficacy of plant-source derived
phosphatidylserine
for treatment of age related cognitive decline is consistent with previous
(placebo controlled) positive findings with bovine derivative of PS (BC-PS).
Eighteen healthy elderly volunteers meeting Age Associated Memory Impairment
inclusion and exclusion criteria were treated for 12 weeks with plant-source
derived phosphatidylserine
(PS) (100 mg x 3/day p.o.) and evaluated at base
line, after 6 weeks of treatment and at the end of the trial. Fifteen concluded
the study. All but two outcome measures elicited a significant drug over time
effect. Post-hoc paired t-tests showed that the significant effect was
attributable to an improvement from base line to week 6 and that effect was
maintained at week 12. These results are encouraging. However, they await
double-blind controlled verification in a large sample before suggesting that
this may be a viable approach to the treatment of age-related cognitive decline,
without exposing the patients to possible hazards involved in the treatment with
bovine derivative of PS (BC-PS).
Expert Opinions
Companies promoting soy-phosphatidylserine
make positive claims about this supplement and defend its promotion
by citing research studies done on BC-phosphatidylserine. I interviewed many experts on fats, including Drs. Simopoulos,
Hibbeln, and Salem, regarding their opinions on
phosphatidylserine. All experts were unanimous in their assessment that one can’t
automatically use the studies done with BC-phosphatidylserine
to claim the same benefits as that of soy-phosphatidylserine. Lloyd Horrocks, Ph. D., Professor Emeritus of Medical Biochemistry at
Ohio State University in Columbus, Ohio, and an expert on fatty acids says, “The
fatty acids in bovine cortex phosphatidylserine
are mostly made of DHA and arachidonic acid while the fatty acids from
soy-derived phosphatidylserine
are made mostly from oleic, linolenic, and linoleic acids. It’s quite
likely the DHA and arachidonic acids in BC-phosphatidylserine
could have some cognitive effect. It’s also possible that the
clinical effects from taking phosphatidylserine
may be due to this nutrient influencing the release of histamine,
glucose uptake in the brain, or in other yet unknown ways.”
Michael Schmidt is Professor of Applied Biochemistry and Clinical Nutrition at Northwestern College of Health Sciences. He tells me, “The DHA found in BC-phosphatidylserine could have important effects. However, it’s possible when soy phosphatidylserine is ingested that the body will take its own DHA and attach it to the phosphoserine head group, thus replacing the smaller chained fatty acids. Synthesizing phospholipids requires energy and effort. If phosphatidylserine provides the phosphoserine head, then it will give brain cells a break from having to create it de novo.”
Questions
I'm curious to hear your opinion on soy-based
phosphatidylserine
versus porcine (pig)-brain based PS. The
PS information on your website notes the potentially large differences between
soy and (undesirable) bovine-cortex derived PS. Since porcine, I assume, more structurally closer to
BC-PS than soy is, do you feel porcine-based PS is an acceptable substitute?
We have not seen much research on Porcine
phosphatidylserine
so we
don't have a comment on this at this time.
Please note that there is currently available a PS-DHA conjugate, which better
resembles the natural (Brain) form of phosphatidylserine
and which better emulates the "historical"
bovine phosphatidylserine,
on which most of clinical evidence is based. Selected studies show greater DHA
delivery (twice) than a mix of phosphatidylserine
and DHA in animals. I represent the
company Enzymotec.
I have not tested or tried PS-DHA from Enzymotec but this is an
interesting combination. I also wonder whether it offers any benefits over
taking a fish oil capsule along with a regular
phosphatidylserine
pill. It would be interesting to compare the two options in a study.
Mind Power Rx and phosphatidylserine. Are they ok
to take with prescription drugs like metoprolol and Lipitor and one aspirin a
day? I am anxious to try these products but would like to know if they can be
taken with these drugs.
Your doctor should be aware of your intention to take
supplements and if he or she approves one should begin with low dosages and only
one supplement at a time. It is difficult to predict supplement / medication
interactions in any one individual, much depends on dosage.
I am taking PS 100 Jarrow Formulas
Phosphatidylserine almost a month now. After reading Dr. Sahelian analysis
between BC and Soy, I thought I agreed with his analysis. The reason I took
PS-100 is, during these couple years, I had a recall memory problem, I had a
hard time to recall, name, place, or things. I knew the things, but cannot name
it, eventually I did, but at that moment completely blank. So making
conversation sometime you stop or disturb. My question is, is Mind Power Rx will
help this problem?
It is not possible to predict in any one person what the reaction
will be to any supplement or medication. The brain formula could help but it is
not possible to know without trying it. One can also, over time, try different
dietary supplements such as DMAE, acetyl l carnitine, ginkgo biloba, fish oils
and other nutrients and herbs to see which one is most helpful.
I am trying to locate another source of bovine
cortex PS.
As far as I know, the bovine source is not available in the US.
Q. Thank you for such an
informative website. I have prostate cancer but am going on nearly 10 years
survival since my robotic surgery. My Gleason score after surgery was 7. I am
having some cognitive issues based on stress from a spinal cord injury and past
surgeries and was wondering if I can take Phosphatidylserine supplements with my
past prostate issues?
A. I have not seen studies regarding the role of this substance in
prostate health or cancer, but my best guess is that it does not have a major
influence.
Jarrow Formulas, PS100, Phosphatidylserine, 100
mg, 60 Softgels
buy Phosphatidylserine
pill PS - 100 mg
Buy phosphatidylserine 100 mg and or Mind Power Rx
Supplement Facts | ||
Serving Size: 1 Softgel | ||
Servings per container: 60 | ||
Amount Per Serving: | % DV | |
Phosphatidylserine (PS) (from non-GMO sunflower lecithin) (Helianthus annuus) (seed) | 100 mg | * |
* Daily Value not established. |