What Is Phosphatidylserine?
Phosphatidylserine (PS) is a phospholipid that is an essential component of cell membranes, especially in the brain. It performs two main functions for athletes: (1) regulates the cortisol response to stress / training, (2) maintains cell membrane fluidity, which is important for neurotransmitter activity. PS used to be extracted from bovine brain, now — from soy or sunflower lecithin.
🧪 What the Science Says
🧘 Cortisol Reduction
600-800 mg PS per day significantly reduced the cortisol response after intense physical exertion. This is especially important for athletes suffering from overtraining syndrome.
🧠 Memory and Cognition
PS (300 mg/d) improved memory tests, especially word recall, in older people with memory impairment. The effect in healthy young people is smaller.
😊 Mood Improvement
There is some data on PS's effect on reducing depression symptoms, especially in older people. It is thought to be related to cortisol regulation.
💪 Sports Recovery
PS (750 mg/d) for 10 days before intense training reduced creatine kinase (CK) levels and muscle soreness, thereby accelerating recovery.
📋 Dosage Recommendations
- For cortisol reduction: 600-800 mg per day, divided into 2-3 doses
- For cognitive function: 300-600 mg per day
- Before training: 400 mg 30-60 min. before (for cortisol control)
- In the evening: 400 mg before bed (cortisol naturally drops, PS helps)
- Source: Soy PS is cheaper, sunflower — for those who avoid soy
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❓ Frequently Asked Questions
Does Phosphatidylserine Really Lower Cortisol?
Yes, it is one of the few supplements with confirmed effects on reducing cortisol after training. However, the effect is moderate — it helps regulate cortisol rather than "switching it off".
Is PS Suitable for Vegans?
Sunflower PS is vegan. Soy PS is also technically vegan. The previously used bovine brain PS is no longer on the market due to the risk of bovine spongiform encephalopathy (BSE).