Phosphatidylserine: Benefits, Dosing, Where To Buy, And More!

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Key Information

Phospholipids are essential for cells:

Phospholipids are natural compounds that form the membranes of every cell in the body.

Phospholipids may improve cognitive functions:

Phospholipids may enhance sustained attention, memory, executive functions and mood ratings.

Phospholipids are found in various foods:

Phospholipids are abundant in foods such as eggs, soybeans, fish, and nuts.

Phospholipids can be supplemented:

Phospholipids can be taken as dietary supplements to boost their levels in the body.

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In the ever-evolving landscape of cognitive enhancement, one vital nutrient stands out for its profound impact on brain health and function: Phosphatidylserine (PS). This essential phospholipid plays a pivotal role in maintaining the integrity of brain cell membranes, facilitating neurotransmitter signaling, and promoting neuroplasticity.

PS has garnered significant attention from researchers and nootropic enthusiasts alike as a key component of a holistic approach to cognitive optimization. aims to provide evidence-based, nutrition-first strategies for enhancing mental performance and well-being. This comprehensive guide will delve into the science behind Phosphatidylserine, exploring its myriad benefits, optimal dosages, potential side effects, and natural sources.

By the end of this article, you will deeply understand how PS can support your cognitive journey and contribute to your overall mind-body health.

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What Does Phosphatidylserine Do?

Phosphatidylserine is a vital phospholipid that serves several critical functions in the brain:

  • Supports brain cell membrane health
  • Facilitates neurotransmitter signaling
  • Promotes neurogenesis and brain plasticity
  • Regulates cortisol levels and stress response

PS can significantly enhance cognition, memory, mood, and stress resilience by optimizing these functions. It’s no wonder that PS is considered a cornerstone of any well-rounded nootropic regimen.

Learn More: Nootropics For Memory

Phosphatidylserine Benefits

The benefits of Phosphatidylserine are well-documented in scientific literature. Here are some of the most notable effects:

  • Improving memory and cognitive function in aging adults[1][2]
  • Reducing symptoms of ADHD in children[3][4]
  • Lowering cortisol and stress levels[5][6]
  • Enhancing athletic performance and recovery[7]
  • Potential neuroprotective effects in neurodegenerative diseases[8]

Learn More: Best Nootropics For ADHD & Focus

Phosphatidylserine Dosage

The optimal dosage of Phosphatidylserine varies depending on age, health status, and desired effects. Here are some general guidelines:

  • Healthy adults: 100-300 mg per day
  • Older adults with cognitive decline: 300-800 mg per day
  • Children with ADHD: 200-300 mg per day

It’s essential to start with a lower dose and gradually increase as needed, monitoring for adverse effects. Timing can also impact PS’s efficacy, with many users reporting better results when taken in the morning or before mentally demanding tasks.

Phosphatidylserine Side Effects and Safety

Phosphatidylserine is generally well-tolerated, with few reported adverse effects. Some users may experience mild digestive discomfort or insomnia, particularly at higher doses. PS may interact with certain medications, such as anticoagulants and antiplatelets, so always consult your healthcare provider before starting any new supplement regimen.

Pregnant and nursing women should exercise caution when considering PS supplementation, as these populations have limited safety data. Similarly, children should only take PS under the guidance of a qualified healthcare professional.

Learn More: Best Nootropics For Anxiety

Natural Sources of Phosphatidylserine

While Phosphatidylserine is available as a dietary supplement, it can also be found naturally in several food sources:

Food SourcePS Content (mg/100g)
Soy lecithin5,900
Bovine brain713
Chicken heart414
Atlantic mackerel480

Incorporating these foods into your diet can help support optimal PS levels, though supplementation may be necessary to achieve therapeutic doses.

Phosphatidylserine Supplements

When choosing a Phosphatidylserine supplement, it’s essential to consider the source, purity, and potency. The three main types of PS supplements are:

  • Soy-derived PS
  • Sunflower-derived PS
  • Bovine cortex-derived PS (no longer used due to safety concerns)

Look for supplements from reputable brands that undergo third-party testing to ensure quality and consistency. It’s also important to consider any potential allergens or dietary restrictions when selecting a PS supplement.

Learn More: Lion’s Mane Mushroom Supplements

Where to Buy Phosphatidylserine

Phosphatidylserine supplements are widely available from various sources, including:

Phosphatidylserine by Nootropics Depot #1

Phosphatidylserine by Nootropics Depot

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Phosphatidylserine by DoubleWood Supplements #2

Phosphatidylserine by DoubleWood Supplements

Supports Cognitive Function and Mental Clarity
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When purchasing PS supplements, consider price, shipping policies, and customer reviews to ensure you’re getting a high-quality product at a fair price.

Phosphatidylserine Discussions on Reddit

Personal Experiences with PS Supplementation

I swear to god it feels like initial burst of a stimulant for around 2 hours. Im quite experienced in a multitude of noots and substances across my life and this is the most pronounced effect Ive ever felt from anything not related to amphetamines or caffeine/pre workout type items. Music sounds better, energy increases, focus as well.

u/UltimateGainsman in discussion ‘Phosphatidylserine gives me a similar effect to low dose Adderall for a brief period of time.’

Optimizing PS Dosage and Timing

Doses over 300mg cause insomnia for most people. I took 200mg 2 hours before bed for about a month and a half before it didn’t work the same way, and I realized I didn’t really need it anymore.

u/Better-Set-5455 in discussion ‘Has anybody here tried phosphatidylserine supplements? What is your experience with it?’

Potential Risks and Side Effects

Want to try it out myself, but this and some other studies scares me, regarding cancer:

u/None in discussion ‘Thoughts on phosphatidylserine?’

These discussions highlight the importance of personal experimentation, careful dosage titration, and staying informed about potential risks when incorporating PS into your nootropic stack. Always do your due diligence and consult with a healthcare professional before starting any new supplement regimen.

Frequently Asked Questions


Phosphatidylserine is a vital nutrient for optimizing brain health and cognitive function. PS has become a cornerstone of any well-rounded nootropic regimen with its ability to support cell membrane integrity, neurotransmitter signaling, and neuroplasticity.

By incorporating PS-rich foods and high-quality supplements into your daily routine, you can unlock the full potential of this essential brain nutrient.

As with any new supplement, it’s crucial to approach PS with a holistic mindset, considering your unique needs, goals, and potential interactions with existing medications or health conditions. By staying informed, listening to your body, and working with a qualified healthcare provider, you can harness the power of Phosphatidylserine to support your cognitive journey and overall well-being.

At, we are dedicated to providing you with the most up-to-date, evidence-based information on PS and other cognitive-enhancing strategies. We invite you to explore our extensive library of articles, podcasts, and resources to further your understanding of this fascinating field. Join our vibrant community of like-minded individuals committed to optimizing their mental performance and embracing a truly holistic approach to brain health.


[1] Kato-Kataoka A, Sakai M, Ebina R, Nonaka C, Asano T, Miyamori T. Soybean-derived phosphatidylserine improves memory function of the elderly Japanese subjects with memory complaints. J Clin Biochem Nutr. 2010;47(3):246-255. doi:10.3164/jcbn.10-62

[2] Crook T, Petrie W, Wells C, Massari DC. Effects of phosphatidylserine in Alzheimer’s disease. Psychopharmacol Bull.1992;28(1):61-66.

[3] Hirayama S, Terasawa K, Rabeler R, Hirayama T, Inoue T, Tatsumi Y, Purpura M, Jäger R. The effect of phosphatidylserine administration on memory and symptoms of attention-deficit hyperactivity disorder: a randomised, double-blind, placebo-controlled clinical trial. J Hum Nutr Diet. 2014;27 Suppl 2:284-291. doi:10.1111/jhn.12090

[4] Manor I, Magen A, Keidar D, Rosen S, Tasker H, Cohen T, Richter Y, Zaaroor-Regev D, Manor Y, Weizman A. The effect of phosphatidylserine containing Omega3 fatty-acids on attention-deficit hyperactivity disorder symptoms in children: a double-blind placebo-controlled trial, followed by an open-label extension. Eur Psychiatry. 2012;27(5):335-342. doi:10.1016/j.eurpsy.2011.05.004

[5] Baumeister J, Barthel T, Geiss KR, Weiss M. Influence of phosphatidylserine on cognitive performance and cortical activity after induced stress. Nutr Neurosci. 2008;11(3):103-110. doi:10.1179/147683008X301478

[6] Hellhammer J, Fries E, Buss C, Engert V, Tuch A, Rutenberg D, Hellhammer D. 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. doi:10.1080/10253890410001728379

[7] Jäger R, Purpura M, Geiss KR, Weiß M, Baumeister J, Amatulli F, Schröder L, Herwegen H. The effect of phosphatidylserine on golf performance. J Int Soc Sports Nutr. 2007;4:23. doi:10.1186/1550-2783-4-23

[8] Kim HY, Huang BX, Spector AA. Phosphatidylserine in the brain: metabolism and function. Prog Lipid Res. 2014;56:1-18. doi:10.1016/j.plipres.2014.06.002

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Erik Abramowitz is a certified Nutritional Therapy Practitioner (NTP), Naturopathic Doctoral student, health coach, and father. He is the primary content creator for and the host of the Holistic Nootropics Podcast.

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