How to take phosphatidylserine: dosage, timing and duration
Phosphatidylserine is a membrane phospholipid studied for stress hormones, focus and recovery. Our editorial team explains what the research shows and how to use it in practice – how much, when and for how long.
What phosphatidylserine is
Phosphatidylserine (PS) is a phospholipid – a fat-based molecule that forms part of cell membranes. It is especially concentrated in the inner layer of nerve cell membranes, where it helps with signalling, the release of neurotransmitters and the activity of membrane-bound enzymes. The body makes PS itself, and small amounts come from foods such as offal, fish and soya.
Early research used PS extracted from bovine brain, which showed promise for memory in older adults, notably in a study by Crook and colleagues in 1991. Because of concerns about prion diseases, supplements today are made from soya or sunflower lecithin. These plant-derived forms differ slightly in fatty acid composition, and it is not certain that all earlier findings apply to them.
In sport, PS attracted attention because of its potential effects on the stress hormone cortisol and on mental performance. A review by Glade and Smith in 2015 summarised its role in brain function and the evidence for cognitive benefits.
As a food supplement sold in the UK, PS is a reasonable subject for practical guidance on dosing and timing, which is what this article provides.
What the evidence shows
The research on athletes is limited but consistent in direction. Monteleone and colleagues in 1990 found that PS blunted the rise in ACTH and cortisol caused by physical stress. Starks and co-workers in 2008 reported that 600 mg per day for ten days reduced cortisol responses to moderate-intensity cycling.
Kingsley and colleagues in 2006 found that 750 mg per day for ten days increased time to exhaustion during high-intensity cycling. Parker and co-workers in 2011 tested a combination product containing PS and found improvements in some cognitive measures after acute exercise. Hellhammer and colleagues reported that a PS complex reduced some stress responses in a mental stress test.
- Cortisol response to exercise: reduced in several small studies.
- Cognitive function: some improvements in speed and accuracy, especially under stress.
- Endurance capacity: one study showed improvement; replication is limited.
- Strength and muscle mass: no convincing evidence of direct effects.
Dosage: how much to take
In sports studies, amounts ranged from about 300 mg to 800 mg per day. For memory in older adults, 300 mg per day was common. Most supplements in the UK provide 100 mg per capsule.
| Goal | Amounts used in studies | Typical duration |
|---|---|---|
| General cognitive support | 100–300 mg per day | 8–12 weeks |
| Stress and cortisol response to training | 400–800 mg per day | 10 days to several weeks |
| Focus under mental stress | 200–400 mg per day | 2–6 weeks |
For healthy adults, a sensible starting point is 100–200 mg per day, increasing to 300 mg if tolerated. Higher amounts used in short-term sports studies can be considered for periods of very intense training, but they increase cost and the chance of digestive side effects. Follow the manufacturer's label and do not exceed it without professional advice.
Timing and duration
PS is fat-soluble, so taking it with a meal may improve absorption and reduces the chance of stomach upset. Splitting the daily amount into two or three doses with meals is a common approach in studies.
For cortisol-related effects around training, some protocols took one dose with the meal before exercise. For cognitive support, consistency appears more important than precise timing. Some people take PS in the evening because they report improved relaxation, although evidence for sleep benefits is limited.
Benefits are not immediate. Most studies lasted at least ten days and cognitive trials typically ran for several months. A reasonable approach is a trial period of 6–8 weeks, followed by an assessment of whether there has been any benefit. There is no evidence of dependence or withdrawal, so PS can be stopped without tapering.
Safety and interactions
PS is generally well tolerated. Reported side effects include insomnia at higher doses, stomach upset, bloating and mild headaches. Soya-derived products may not be suitable for people with soya allergy; sunflower-derived alternatives are available.
There are theoretical interactions with anticoagulants and drugs that affect acetylcholine, such as those used for dementia or glaucoma, and with anticholinergic medicines. People taking these should consult their doctor or pharmacist first.
Safety in pregnancy and breastfeeding has not been established, so PS is best avoided at these times. Competing athletes should choose batch-tested products; PS itself is not on the WADA Prohibited List.
Editorial team's conclusions
Phosphatidylserine has modest evidence for reducing cortisol responses to intense exercise and supporting cognition under stress, though studies are small.
Studies used 300–800 mg per day for sports purposes and around 300 mg per day for cognition. Taking PS with meals, in divided doses, over at least several weeks reflects the research.
It is generally safe for healthy adults, but those taking blood thinners or medicines that affect the nervous system should seek advice first.
You may also wish to read our articles on cortisol and overtraining, on ashwagandha for athletes and on omega-3 fatty acids and the brain.
References
- Crook TH, Tinklenberg J, Yesavage J, et al. Effects of phosphatidylserine in age-associated memory impairment. Neurology. 1991;41(5):644–649.
- Monteleone P, Beinat L, Tanzillo C, et al. Effects of phosphatidylserine on the neuroendocrine response to physical stress in humans. Neuroendocrinology. 1990;52(3):243–248.
- Starks MA, Starks SL, Kingsley M, et al. The effects of phosphatidylserine on endocrine response to moderate intensity exercise. J Int Soc Sports Nutr. 2008;5:11.
- Kingsley MI, Miller M, Kilduff LP, et al. Effects of phosphatidylserine on exercise capacity during cycling in active males. Med Sci Sports Exerc. 2006;38(1):64–71.
- Hellhammer J, Fries E, Buss C, et al. Effects of soy lecithin phosphatidic acid and phosphatidylserine complex (PAS) on the endocrine and psychological responses to mental stress. Stress. 2004;7(2):119–126.
- Parker AG, Gordon J, Thornton A, et al. The effects of IQPLUS Focus on cognitive function, mood and endocrine response before and following acute exercise. J Int Soc Sports Nutr. 2011;8:16.
- Glade MJ, Smith K. Phosphatidylserine and the human brain. Nutrition. 2015;31(6):781–786.
