Phosphatidylserine
Membrane phospholipid with RCT signal for age-related memory complaints and stress-related cortisol dampening.
Why
Phosphatidylserine is a phospholipid concentrated in neuronal membranes. Original RCTs used a bovine-cortex source and reported improvements in age-associated memory impairment versus placebo. Modern preparations use a soy-derived source: meta-analyses report smaller but consistent effects on memory and processing speed. A separate small body of work supports cortisol dampening after acute psychological or physical stress.
How it works
Major phospholipid of the inner leaflet of neuronal membranes; supports membrane fluidity, neurotransmitter release, and signal transduction. Modulates HPA-axis response to stress, dampening cortisol elevation after exercise or cognitive load in RCTs.
Expected onset · Cognitive effects emerge over 6–12 weeks; acute cortisol effects within hours of dosing
How to take
Dosage
Cognition: 300 mg/day divided. Stress: 400–600 mg/day before stressors. Start at 100 mg to test tolerance.
Timing
With meals; divided 2–3 times daily
On the label
'Soy phosphatidylserine' (SoyPS) with stated milligrams of PS, not total lecithin. Sunflower-derived PS exists for soy-avoiders.
Ideal for
Older adults with subjective memory complaints; high-stress adults seeking a cortisol-modulating adjunct.
Safety
Evidence
Crook 1991 Neurology RCT (n=149, bovine PS 300 mg/day): significant memory improvement in the subgroup with the lowest baseline performance. Kato-Kataoka 2010 RCT (n=78 elderly with memory complaints): 300 mg/day soy PS improved memory scores vs placebo over 6 months. Effect size modest; bovine-source trials remain the strongest single data point.
- Crook et al., Neurology 1991, bovine cortex phosphatidylserine in age-associated memory impairment (RCT)
- Kato-Kataoka et al., J Clin Biochem Nutr 2010, soybean-derived phosphatidylserine improves memory function in elderly Japanese (RCT)
- Glade & Smith, Nutrition 2015, phosphatidylserine and the human brain (review)
Where to get it
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