We discuss the use and effect of phosphatidylserine. It is a natural phospholipide and plays an important role in cell membranes. Due to its function in the transmission of stimuli between neurons, phosphatidylserine is important for thought processes and memory functions, among other things. It is also related to stress tolerance and the reduction of stress hormones.
Phosphatidylserine (PS)is offered as a dietary supplement. What are the differences between the products on offer and what should be taken into account when using and dosing phosphatidylserine?
Phosphatidylserine: Important for concentration and memory
Phosphatidylserine is an important component in the cell membranesof the human body. It occurs in particularly high amounts in the brain. There it plays an important role in the transmission of stimulus between neurons. A lack of phosphatidylserine can lead to concentration problems, memory problems and depressive mood.
The targeted intake of phosphatidylserine counteracts a deficiency and supports the ability to concentrate and the memory.
Phosphatidylserine also promotes emotional balance and can be a valuable aid against depressive mood.
The effect: Phosphatidylserine can reduce stress and reduce cortisol
Another important function of phosphatidylserine is related to stress tolerance. Studies have shown that taking phosphatidylserine can increase resilience. The feeling of stress is reduced. Moreover, the release of the stress hormone cortisolis reduced.
In addition to the purely mental effects, phosphatidylserine also causes an increased tolerance for physical stress,for example with intense strength training. Studies have shown that taking phosphatidylserine reduces recovery time and improves regeneration after severe (training) loads. The reduced release of cortisol further promotes muscle building.
Phosphatidylserine for food supplements is now produced almost exclusively from soya. The final product has a varying pure content of phosphatidylserine depending on the exact manufacturing process. Therefore, the percentage of pure substance in the phosphatidylserine used is usually indicated by reputable suppliers of dietary supplements. The values range from 20% in simple products to a typical 40% phosphatidylserine up to 60% phosphatidylserine in particularly high-quality preparations.
When comparing different products and their dosages, the respective pure content of phosphatidylserine must be taken into account.
Dosage of Phosphatidylserine
Typical dose recommendations for phosphatidylserine range from 300 mg daily for simple grades (20%), 100 mg to 200 mg daily for 40% to around 100 mg daily for PS with 60% pure content. Summarized:
Dose recommendations phophatidylserine:
- 300 mg daily with 20% type phosphatidylserine
- 100 mg to 200 mg daily with 40% type phosphatidylserine
- about 100 mg daily with 60% type phosphatidylserine
These data should be seen as a rough recommendation, as the optimal dose can always varyindividually and also depends on factors such as body weight. Therefore, with above-average body weight, the dose can be adjusted accordingly.
Important for the optimal effect of phosphatidylserine is the use over a longer periodof time. The positive effects for memory and concentration are noticeable quite quickly, but after a few weeks of use they come into full effect.
For the purpose of reducing the release of cortisol after heavy physical training it can also be taken specifically on training days. In studies, a direct link between the intake of phosphatidylserine and reduced cortisol levels has been demonstrated.
Side Effects of Phosphatidylserine
Phosphatidylserine (PS) is a very safe food supplementthat has been examinded in detail in numerous studies. No side effects of phosphatidylserine have been detected in any of the studies. Only at very high dosages mild nausea has been reported. This effect can be avoided by taking it with a meal. Ideally, phosphatidylserine is taken in the morningas it has a stimulating and activating effect. Taking it before bedtime can make it difficult to fall asleep.
Phosphatidylserine is a safe dietary supplement and supports memory and concentration. Stress tolerance is improved, the production of the stress hormone cortisol is reduced. If the usual dose recommendations are adhered to, no side effects of phosphatidylserine are known.
For more information on studies on phosphatidylserine, please visit: Phosphatidylserine: Background, Effect, Studies
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