What is PS good for? Who might benefit from supplementation?

• PS improves memory and cognition as we age. Research has shown that both those with normal age-related cognitive decline and those with Alzheimer’s disease benefit from supplementation with PS.^{3 4 5}
• PS supports focus and attention in children. In one study, children with ADHA who received a daily PS supplement saw improvements in their short-term memory and their ADHD symptoms.⁶
• PS improves the brain’s ability to handle stress and helps to create feelings of greater calm and relaxation in the face of stressors, especially in those who are chronically stressed.^{7 8 9}
• PS improves feelings of depression in elderly people. In a study where depressed elderly people took a supplement containing PS, DHA, and EPA (omega-3s), their symptoms of depression improved significantly, and those who saw the greatest benefits also saw their elevated cortisol levels return to normal and their circadian rhythms (sleep-wake cycle) normalized.¹⁰
• PS supports exercise performance and recovery in a wide array of athletic endeavors. In golf, PS increased the number of good ball flights during tee off and moderately improved perceived stress levels.¹¹ PS supplementation also improves perceived well-being and muscle soreness after intense muscle training.¹² And it has been shown to improve muscle soreness and oxidative stress in cyclists and runners.^{13 14}

How to supplement?

PS supplements are most commonly derived from soy lecithin, but there are also versions derived from sunflower lecithin for those looking for a soy-free option. Doses range from 100 mg/day for children and for healthy adults for maintenance, 300mg/day (usually divided into 3 doses) for memory and cognition issues, and up to 600 mg/day for mood issues and short-term supplementation related to athletics.^{15 16} PS also appears to have a synergistic effect with the omega-3 fatty acid DHA, so it is a good idea to also supplement with DHA to get the most brain benefits.¹⁷ There are also PS products combined with DHA to make this easier.

How long until you see results?

In general, it may take up to 3 months to see results from PS supplementation. Remember it is helping to build healthier brain cells, and that can take time. PS for exercise might be an exception to this rule, since some studies have shown benefits in as few as 10 days of PS supplementation.¹⁸

Cautions

PS is generally well-tolerated, with very few side effects reported. However, if you have a serious health condition or are taking prescription medication, it is always a good idea to check with your doctor or pharmacist before starting a new supplement. And, the safety of PS for pregnant women and those who are breast feeding has not been established, so it is probably best to avoid it in these circumstances.

References

1. n.a. (1999). Phosphatidylserine Monograph. Alternative Medicine Review, 4(2), 115-117. Retrieved from https://altmedrev.com/wp-content/uploads/2019/02/v4-2-115.pdf 
2. Klinkhammer, P., Szelies, B., Heiss, W.-D. (1990). Effects of phosphatidylserine on cerebral glucose metabolism in Alzheimer’s disease. Dement Geriatr Cogn Disord, 1(4), 197-201. https://doi.org/10.1159/000107142
3. Kato-Kataoka, A., Sakai, M., Ebina, R., Nonaka, C., Asano, T., & Miyamori, T. (2010). Soybean-derived phosphatidylserine improves memory function of the elderly Japanese subjects with memory complaints. Journal of clinical biochemistry and nutrition, 47(3), 246–255. https://doi.org/10.3164/jcbn.10-62
4. Zhang, Y. Y., Yang, L. Q., & Guo, L. M. (2015). Effect of phosphatidylserine on memory in patients and rats with Alzheimer's disease. Genetics and molecular research: GMR, 14(3), 9325–9333. https://doi.org/10.4238/2015.August.10.13
5. Crook, T. H., Tinklenberg, J., Yesavage, J., Petrie, W., Nunzi, M. G., & Massari, D. C. (1991). Effects of phosphatidylserine in age-associated memory impairment. Neurology, 41(5), 644–649. https://doi.org/10.1212/wnl.41.5.644
6. Hirayama, S., Terasawa, K., Rabeler, R., Hirayama, T., Inoue, T., Tatsumi, Y., Purpura, M., & Jäger, R. (2014). The effect of phosphatidylserine administration on memory and symptoms of attention-deficit hyperactivity disorder: a randomised, double-blind, placebo-controlled clinical trial. Journal of human nutrition and dietetics : the official journal of the British Dietetic Association, 27 Suppl 2, 284–291. https://doi.org/10.1111/jhn.12090
7. Baumeister, J., Barthel, T., Geiss, K. R., & Weiss, M. (2008). Influence of phosphatidylserine on cognitive performance and cortical activity after induced stress. Nutritional neuroscience, 11(3), 103–110. https://doi.org/10.1179/147683008X301478
8. Hellmammer, J., Vogt, D., Franz, N., Freitas, U., Rutenbergy, D. (2014). A soy-based phosphatidylserine/phosphatidic acid complex (PAS) normalized the stress reactivity of hypothalamus-pituitary-adrenal-axis in chronically stressed male subjects: a randomized, placebo-controlled study. Lipids Health, 13(121). https://doi.org/10.1186/1476-511X-13-121
9. Benton, D., Donohoe, R. T., Sillance, B., & Nabb, S. (2001). The influence of phosphatidylserine supplementation on mood and heart rate when faced with an acute stressor. Nutritional neuroscience, 4(3), 169–178. https://doi.org/10.1080/1028415x.2001.11747360
10. Komori T. (2015). The Effects of Phosphatidylserine and Omega-3 Fatty Acid-Containing Supplement on Late Life Depression. Mental illness, 7(1), 5647. https://doi.org/10.4081/mi.2015.5647
11. Jäger, R., Purpura, M., Geiss, K. R., Weiß, M., Baumeister, J., Amatulli, F., Schröder, L., & Herwegen, H. (2007). The effect of phosphatidylserine on golf performance. Journal of the International Society of Sports Nutrition, 4, 23. https://doi.org/10.1186/1550-2783-4-23
12. Fahey, T., Pearl, M.S. (1998). The hormonal and perceptive effects of phosphatidylserine administration during two weeks of resistive exercise-induced overtraining. Biology of Sport, 15(3), 135-144. 
13. Jäger, R., Pupura, M., Kingsley, M. (2007). Phospholipids and sports performance. J Int Soc Sports Nutr, 4, 5. doi: 10.1186/1550-2783-4-5
14. Monteleone, P., Beinat, L., Tanzillo, C., Maj, M., & Kemali, D. (1990). Effects of phosphatidylserine on the neuroendocrine response to physical stress in humans. Neuroendocrinology, 52(3), 243–248. https://doi.org/10.1159/000125593
15. Kidd P. M. (1999). A review of nutrients and botanicals in the integrative management of cognitive dysfunction. Alternative medicine review : a journal of clinical therapeutic, 4(3), 144–161. Retrieved from https://altmedrev.com/wp-content/uploads/2019/02/v4-3-144.pdf
16. Fahey, T., Pearl, M.S. (1998). The hormonal and perceptive effects of phosphatidylserine administration during two weeks of resistive exercise-induced overtraining. Biology of Sport, 15(3), 135-144. 
17. Kim, H-Y., Huang, B.X., Spector, A.A. (2014). Phosphatidylserine in the brain: metabolism and function. Prog Lipid Res, 0, 1-18. doi: 10.1016/j.plipres.2014.06.002
18. Starks, M.A., Starks, S.L., Kingsley, M., Purpura, M., Jӓger, R. (2008). The effects of phosphatidylserine on endocrince response to moderate intensity exercise. J Int Soc Sports Nutr, 5(11). https://doi.org/10.1186/1550-2783-5-11