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Cognition/Hormonal/Performance

Phosphatidylserine

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

Phosphatidylserine
56
score
C
evidence
Safe
risk

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Quick Take

Worth considering for memory concerns in older age or heavy training stress; effects are modest and source matters.

Phosphatidylserine is a phospholipid abundant in brain cell membranes, present in foods like soy, white beans, egg yolks, and organ meats. It helps maintain neuronal membrane fluidity and neurotransmitter signaling, and may attenuate HPA-axis-driven cortisol release under stress. Human trials indicate modest benefits for age-related memory complaints, exercise-induced cortisol blunting, and possibly attention in ADHD. It is most relevant for older adults with subjective memory decline and athletes managing training stress.

Potential benefits

01
Supports memory in aging
02
Reduces exercise-induced cortisol
03
May support exercise recovery
04
May improve attention in ADHD
05
May improve cognition in adults

Protocol

Amount
100-300 mg
Frequency
Once or twice daily
When
With meals to improve absorption and reduce GI upset.

Onset Time

4-8 weeks for memory benefits; cortisol effects may be acute.

Who Should Consider

Adults 50+ with memory concerns
Athletes in intensive training cycles
Adults with elevated perceived stress
People with mild cognitive decline

Food Sources

  • Soy lecithin (~3% PS; ~100mg per typical serving of granules)
  • Egg yolks (~1-2% of yolk phospholipids)
  • White beans and lentils (trace amounts)
  • Chicken liver (small amounts)
  • Atlantic mackerel and herring (modest amounts)

How It Works

Phosphatidylserine is a key structural component of the inner leaflet of neuronal cell membranes, where it facilitates receptor function, signal transduction, and synaptic plasticity. It also appears to dampen adrenocorticotropic hormone (ACTH) and cortisol responses to acute physiological stress, possibly by influencing hypothalamic-pituitary-adrenal axis sensitivity.

Updated 5/19/2026

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