PS: I Love You: The Many Virtues of Phosphatidylserine

Phosphatidylserine (PS) is a glycerophospholipid molecule that is an integral part of the cell structure of all the cells of our body.¹In particular, it is concentrated in high amounts within neural tissue that has led it to be given the friendly moniker in research and medical communities as being “brain food.” For perspective, in the human cerebral cortex alone, phosphatidylserine accounts for 15-20% of the phospholipids making up the structure of this part of the brain.²

With such intense concentrations in neural tissue, it is no wonder that its ability to regulate and stabilize nervous system function is one of the most robustly studied aspects of the molecule. However, modern research continues to find additional roles for this unique nutrient including roles in reducing oxidative markers systemically, playing a role in lipid homeostasis, attenuating cortisol spikes and other stress hormones during periods of stress while simultaneously improving the average person’s physical output such as in sprinting. Yet, for a molecule so ubiquitous in the body, its synthesis notably declines with age; but can be remedied through dietary means and the research supports, through supplementation.

As earlier described, PS is an essential nutrient of the nervous system. It exerts its influence on neural tissue in several key ways such as activating catecholamine synthesis via tyrosine hydroxylase, facilitating calcium uptake into the neuron which affects the action potentials of nerves, and similarly, increasing glucose uptake by central nervous system tissue.³ Additionally, it doubles its effects on the action potentials of nervous tissue by being a necessary cofactor of protein kinase C, which hypopolarizes action potentials by decreasing potassium influx. The result of this combination are neurons that are faster to respond to excitatory stimuli. The effects of this symphony likely explain many of the virtues attributed to PS in the research. For instance, its effects on optimizing cognitive performance will lead to both a perception of feeling more focused, but also to demonstrably be able to concentrate, think quickly, and improve recall. The research reflects this, with PubMed having over 160 well-made clinical trials in its ranking. One trial of 80 elderly individuals saw improved recall and memory in the treatment group using 100mg of PS three times a day.⁴ Another double-blind trial in children ages 4-14 using 200mg of PS daily had significant improvements in short-term auditory memory, differentiation (the ability to separate thoughts and emotions as two distinct categories) and demonstrated improved self-control.⁵ Moreover, in trials on mood and perception, PS was found to decrease symptoms of distress during psychological stress tests.⁶ Elevated mood was also seen in geriatric populations using 300mg of PS daily.⁷ All told, the reputation as a “brain food” appears to be well-founded.

Beyond the instances of cognitive performance, there is also data to support phosphatidylserine’s role in improving physical output. In particular, studies of athletic performances in healthy individuals have shown promise. For instance, a trial of 750mg of PS daily found an improvement in time to fatigue in interval training and cycling.⁸ The mechanism described earlier, wherein action potentials were able to occur faster has been suggested as one of the ways physical performance is enhanced. However, a competing theory rests on PS’s ability to blunt the body’s stress-induced activation of the hypothalamo-pituitary-adrenal axis. By modulating stress hormones in excess during times of active or perceived challenges, the whole body is able to respond in a more balanced state, and this is reflected in decreases in salivary cortisol as well as ACTH.⁹ This ability to have neuroendocrine influence is also likely what gives it such a robust list of uses, that appear to respond to supplementation. Even menstrual cycle comfort has been studied to improve with 400mg of PS supplemented.¹⁰ Be it physical stress, or mental stress, the body’s HPA axis responds very similarly, and moreover, it appears to respond to PS in kind.

Often times when an endogenous nutrient necessary for human life has its biochemistry extrapolated, and pathways elucidated, the logical question becomes, “if we supplement it in the diet, will we improve these pathways and their end results?” Quite often, outside of overt nutritional deficiencies, the data will be paltry at best, or may lead to more questions than answers. Phosphatidylserine, however, seems to rise above this common conundrum with several human studies in healthy individuals of all ages seeing some demonstrable level of benefit. The data supporting its role as critical to human health is so strong that some research suggests PS exposure to red blood cells, which can be measured with a simple blood test, may be useful in the consideration of determining those who are considered ideal blood donors.¹¹ That said, while PS appears to be useful at any age, due to the normal physiologic slowing of PS synthesis by the human body, it stands to reason those of middle age and beyond will stand to benefit the most from the many virtues of phosphatidylserine.

References

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