What is Phosphatidylserine?

What is phosphatidylserine, and why does it matter? Well, it might be one of the most underrated nutrients for brain health. Whether you’re exploring ways to stay sharp or simply want to understand what makes your brain tick, phosphatidylserine is a great place to start! In this guide, we’ll break down what phosphatidylserine is and why it’s gaining attention as a natural brain booster.

What is Phosphatidylserine?

Phosphatidylserine is a type of fat found in every cell of the body, but it’s especially concentrated in the brain. It makes up about 10–20% of the brain’s phospholipids and helps build and maintain healthy cell membranes.¹

In the brain, phosphatidylserine is essential for how neurons (nerve cells) work. It supports the myelin sheath, a protective layer that helps electrical signals travel quickly between brain cells. It also plays a role in brain cell repair and overall function.²

Even more importantly, phosphatidylserine helps regulate key brain chemicals (called neurotransmitters) that affect how you think and feel. These include: ^{3 4 5}

• Acetylcholine for memory and focus
• Dopamine for motivation and concentration
• Serotonin for mood and sleep
• Norepinephrine for energy and alertness 

When phosphatidylserine levels drop, which naturally happens with age, memory, focus, and stress management can take a hit.^{6 7} Supplementing with phosphatidylserine may help slow down age-related memory loss, improve focus, and bring cortisol (your main stress hormone) back into balance, especially during chronic stress.^{8 9}

Want to know how to choose the right phosphatidylserine supplement? Check out our Ultimate Phosphatidylserine Supplement Guide for a full breakdown.

How Phosphatidylserine Works as a Nootropic

Phosphatidylserine is one of the most well-researched natural nootropics, with benefits that go beyond memory. Here’s how the science stacks up:

Supports Memory & Cognitive Function

Multiple studies show that phosphatidylserine supplementation can improve both short- and long-term memory, learning, concentration, and mental clarity. Daily doses between 300–800 mg have been found to slow or even reverse age-related changes in brain cells and enhance cognitive performance in both older adults and younger people.¹⁰

In one study, older adults with mild cognitive decline saw improvements in verbal memory, learning speed, visual recall, and even social behavior after supplementing with 300 mg per day.^{11 12 13} Other research found a 42% increase in word recall among elderly individuals who felt their memory was slipping.^{14 15}

Enhances Focus and Mental Performance Under Pressure

Phosphatidylserine can also boost performance in younger adults. In a study of college-aged men, those who took 400 mg per day for just two weeks performed significantly better on a mental math test. They made fewer mistakes, worked faster, and solved more problems correctly compared to a placebo group.¹⁶

Protects the Brain from Age-Related Decline

A 2020 study found that phosphatidylserine helps reduce oxidative stress, which plays a central role in the development of many age-related diseases like dementia, diabetes, cardiovascular issues, and arthritis.¹⁷ By improving resistance to oxidative damage, phosphatidylserine may support longevity and brain health as we age.

Stress & Mood Support

One of phosphatidylserine’s standout effects is how it helps balance cortisol, the body’s primary stress hormone. In people with chronically elevated cortisol levels, whether due to age or ongoing stress, phosphatidylserine has been shown to restore healthy hormone balance.¹⁸

This cortisol-lowering effect can lead to:

• Improved mood and emotional resilience ¹⁹
• Better sleep and reduced sleep disturbances ²⁰
• A potential reduction in risk for cognitive decline and Alzheimer’s disease ²⁰

Support for Active Lifestyles

Athletes may benefit too. Phosphatidylserine can help blunt the spike in cortisol that occurs after intense exercise, reducing muscle soreness and speeding up recovery. It supports a healthier hormonal response to physical stress, making it useful for both performance and long-term health.^{21 22}

Shows Promise for ADHD Symptoms

In children with attention issues, phosphatidylserine may help with focus, memory, and impulse control. One study in Japan found that kids aged 4 to 14 who took 200 mg daily saw noticeable improvements in short-term memory, attention span, and behavior.²³

How Much Phosphatidylserine Should You Take for Nootropic Benefits?

A common starting dose for our Pure Phosphatidylserine is 100 mg, taken 3 times a day with meals. This amount has been shown to support memory and overall brain function, especially in people experiencing cognitive decline .²⁴

But everyone’s needs are different, especially when it comes to managing stress. In some studies, people with high cortisol levels needed more, up to 800 mg per day, to see results.²⁵

If you’re using phosphatidylserine for stress, it’s best to start low and adjust gradually. Begin with 100 mg per day, and increase by 100 mg every 4 to 5 days. If you start feeling wired, anxious, or have trouble sleeping, that’s a sign to reduce your dose. Once cortisol levels are under control, you can likely cut back to a lower daily amount.

Conclusion

If you’re looking to support your brain health long-term, Phosphatidylserine is worth considering. And if you want a high-quality, soy-free option made with clinically studied ingredients, check out our Pure Phosphatidylserine supplement. As with any supplement, start low, listen to your body, and adjust as needed.

💬 Got questions or experiences with Phosphatidylserine? Drop a comment below, we’d love to hear from you.

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References:

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2. Abay ZC, Wong MY, Teoh JS, Vijayaraghavan T, Hilliard MA,Neumann B (2017) Phosphatidylserine save-me signals drive functional recovery of severed axons in Caenorhabditis elegans. Proc. Natl. Acad. Sci. USA 114, E10196–E10205. 13. ↩︎
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