Cognition/Hormonal/Performance

Phosphatidylserine

Phospholipid concentrated in brain cell membranes, studied for memory support in aging adults and exercise stress recovery.

Phosphatidylserine

Phospholipid concentrated in brain cell membranes, studied for memory support in aging adults and exercise stress recovery.

score

evidence

Safe

risk

Proven Benefits

01Supports memory in aging

02Reduces exercise-induced cortisol

03May support exercise recovery

04May improve attention in ADHD

05May improve cognition in adults

Chemical Forms

Recommended

Soy-derived phosphatidylserine
Sunflower-derived phosphatidylserine

Avoid

Bovine cortex-derived PS (discontinued due to mad cow disease risk, though historically most studied)

Expert Note

Modern supplements use soy or sunflower lecithin sources because bovine cortex extracts were withdrawn over prion disease concerns. Soy and sunflower PS appear bioavailable, though the human clinical evidence base is smaller and effects may be somewhat less pronounced than the original bovine-derived trials.

Protocol

Amount

100-300 mg

Frequency

Once or twice daily

When

With meals to improve absorption and reduce GI upset.

Condition-Based Dosing

Age-related memory support

200-300 mg daily— Evaluate after 8-12 weeks; discontinue if no perceived benefit.

Exercise-induced cortisol blunting

600-800 mg daily in divided doses— Split into two doses; typically used for 2-4 week training blocks.

Safety & Limits

Upper Safe Limit

No official UL established; up to 800 mg/day studied short-term without serious adverse events.

Cycling

Safe for continuous use

Contraindications

Anticoagulant or antiplatelet therapy — theoretical bleeding risk at high doses; consult a clinician.

Pregnancy or breastfeeding — insufficient safety data.

Synergies

Omega-3

DHA is a natural partner in neuronal membranes; some cognitive trials combined PS with omega-3s, though additive benefit is not firmly established.

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