Cell membranes in the brain, especially, contain phosphatidylserine (PS), a naturally occurring phospholipid. Although phosphatidylserine naturally appears in small quantities in certain foods, people often take it as a supplement to benefit their brains and mental health. With research suggesting the multiple ways phosphatidylserine helps the body, it has started to appear in products across the nutraceutical and functional food world.
What are the benefits of phosphatidylserine?
Cognitive Function and Memory Support
It is most well-known that phosphatidylserine helps support brain health. It supports the proper structure of neuronal membranes needed for efficient messages in the brain. Researchers believe that supplements may assist memory recall, the processing of information, and learning in middle-aged and older people. PS ensures proper cell function and activates brain enzymes that help remember and think.
Mental Clarity and Focus
Because we face many tasks at once, mental clarity matters a lot these days. This compound strengthens brain function by assisting conversations between neurons. Certain studies have demonstrated that those who add PS to their diet find they can pay attention for longer and respond more quickly during stress or fatigue. As a result, it's frequently included in nootropic and productivity supplements designed for serious learners and working adults.
Stress Response and Cortisol Regulation
Phosphatidylserine might influence the body's reaction to stress by helping to balance cortisol levels. Taking PS before or after strenuous mental or physical activities seems to help keep cortisol levels steady and promote a better stress response. It becomes important for people with continual stress, athletes under intensive training, or those burdened by heavy mental tasks.
Athletic Recovery and Endurance
Phosphatidylserine is widely used in sports nutrition because it is thought to strengthen both physical performance and recovery after workouts. Experts say, using it can reduce soreness in muscles, lessen physical stress caused by sports, and increase how difficult the sport feels. PS supplementation prior to hard training is believed by endurance athletes to stabilize their mood, probably because of changes in brain chemicals and hormone secretion.
Mood and Emotional Wellness
The action of phosphatidylserine in mood control is mainly related to its support of dopamine and serotonin, two neurotransmitters. Liposomal phosphatidylcholine helps maintain the health of cell membranes, potentially warding off mood shifts in people whose moods fluctuate because of age, stress, or lifestyle. Even if it doesn't act as a major treatment, it may be found in many mood supplements to help support general emotional well-being.
Cellular Health and Longevity
Phosphatidylserine at the cellular level helps maintain fluidity in the membrane and also supports the function of receptors, so nutrients are transported properly. To keep the body healthy, it additionally helps signal to eliminate any damaged or defunct cells. Maintaining cellular strength with PS may lead to better aging, metabolic control, and protection from oxidative stress.
Applications in Functional Foods and Supplements
The many roles of phosphatidylserine in the body mean that capsules, tablets, softgels, and powdered drink mixes often include phosphatidylserine. Because it can be used in water or lipid systems, this makes it very flexible. What's more, clean versions of sunflower lecithin are suitable for people with allergies and who prefer non-genetically modified products, increasing its use in the health and wellness industry.
Conclusion
Phosphatidylserine is an ingredient that helps protect the brain, body, and mood all at the same time. The latest research shows that it helps with thinking skills, managing stress, healing after sports, and keeping moods balanced. Because more people are exploring natural, brain-healthy options, phosphatidylserine is an essential building block in the new world of brain and wellness nutrition.
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References
Jorissen, B. L., Brouns, F., Van Boxtel, M. P., & Riedel, W. J. (2001). Safety of soy-derived phosphatidylserine in elderly people. Nutrition, 17(9), 800–804. https://doi.org/10.1016/S0899-9007(01)00560-3
Hellhammer, J., Hero, T., Franz, N., Contreras, C., & Schubert, M. (2012). Omega-3 fatty acids administered in phosphatidylserine improve memory and mood in elderly with memory complaints: A double-blind, placebo-controlled trial. Aging and Mental Health, 16(8), 926–932. https://doi.org/10.1080/13607863.2012.678482
Kingsley, M. I. C. (2006). Effects of phosphatidylserine supplementation on exercising humans. Sports Medicine, 36(8), 657–669. https://doi.org/10.2165/00007256-200636080-00004
Benton, D., Donohoe, R. T., Sillance, B., & Nabb, S. (2001). The influence of phosphatidylserine on cognitive performance and mood in healthy young males. Nutritional Neuroscience, 4(3), 169–178. https://doi.org/10.1080/1028415X.2001.11747360
Xu, Y., & Zhang, S. (2019). Phospholipids in health and disease: The regulatory roles and applications of phosphatidylserine. Food Science and Human Wellness, 8(3), 205–212. https://doi.org/10.1016/j.fshw.2019.07.002
