Phosphatidylserine
Also known as: PS, Phosphatidylserine 20%, Soy PS
PS is a structural component of the inner leaflet of cell membranes, important for receptor function and signalling. Trials in age-related cognitive complaints (100–300 mg/day) show modest memory benefits; exercise studies show blunted cortisol responses at higher doses (600–800 mg), with mixed performance outcomes.
Last reviewed: 2026-10-06 · 0 indexed studies
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Overview
Phosphatidylserine is a phospholipid concentrated in neuronal membranes. Modern supplements are soy- or sunflower-derived (the original bovine cortex form is no longer used). Human studies suggest modest cognitive benefits in older adults and possible cortisol blunting during exercise stress.
Mechanism & Function
Mechanism of Action
Incorporates into neuronal membranes, supporting membrane fluidity, receptor density and acetylcholine release; may attenuate the HPA-axis (cortisol) response to stress and exercise.
Physiological Role
An endogenous phospholipid essential for cell-membrane structure, apoptosis signalling and neuronal function.
Primary Pathways
Performance / Health Relevance
Studied for cortisol blunting and perceived stress in athletes; direct performance effects are unproven.
Evidence Review
No human clinical studies indexed for this ingredient yet.
No meta-analyses or systematic reviews indexed for this ingredient yet.
Dimensions marked N/A have no indexed evidence of that class. They are shown as unavailable rather than scored.
Practical Use & Dosage
- Minimum Effective Dose
- 100 mg/day
- Optimal Range
- 100–300 mg/day (cognitive); 600–800 mg/day in exercise-cortisol studies
- Upper / Caution Level
- Up to 800 mg/day used in trials; insomnia reported at high evening doses
- Timing
- Daily; with meals
- Best Format
- Soy- or sunflower-derived PS, standardised (e.g. 20% or 50%)
- Bioavailability
- Absorbed as lysophosphatidylserine after pancreatic lipase digestion.
- Absorption Considerations
- Fat-containing meals support absorption.
Safety & Interactions
Side Effects
- •Insomnia (high doses, late timing)
- •Rare GI upset
Contraindications
- Soy allergy (soy-derived forms)
Drug Interactions
- •Anticholinergic drugs (theoretical opposition)
- •Cholinergic drugs (additive, theoretical)
Who Should Avoid
- •People with soy allergy (unless sunflower-derived)
Monitoring
None routinely.
Frequently Asked Questions
Auto-generated from indexed evidence — dosage, safety, interactions, and more.
When is Phosphatidylserine typically used or indicated?
Phosphatidylserine is most commonly used for: Cognitive-support formulas, Cortisol/stress-management supplements, Sports nootropic blends. An endogenous phospholipid essential for cell-membrane structure, apoptosis signalling and neuronal function.
How does Phosphatidylserine work?
Incorporates into neuronal membranes, supporting membrane fluidity, receptor density and acetylcholine release; may attenuate the HPA-axis (cortisol) response to stress and exercise.
What is the recommended dose of Phosphatidylserine?
The optimal range is 100–300 mg/day (cognitive); 600–800 mg/day in exercise-cortisol studies. with a minimum effective dose of 100 mg/day. Best taken: Daily; with meals. Upper / caution level: Up to 800 mg/day used in trials; insomnia reported at high evening doses.
What are the side effects of Phosphatidylserine?
Reported side effects include: Insomnia (high doses, late timing); and Rare GI upset. Monitoring: None routinely.
Does Phosphatidylserine interact with medications?
Known or theoretical interactions: Anticholinergic drugs (theoretical opposition); and Cholinergic drugs (additive, theoretical). Always check with a clinician before combining with prescription medication.
Who should avoid Phosphatidylserine?
Phosphatidylserine is generally not recommended for: People with soy allergy (unless sunflower-derived); and Soy allergy (soy-derived forms).
How strong is the evidence for Phosphatidylserine?
Evidence level: Limited (overall score 40/100), based on 0 indexed studies on SuppIndex.
Research & References (0)
No studies match this filter
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Research Overview
Limited EvidenceCite this ingredient
One-click citation export in APA, MLA, Chicago, BibTeX, or HTML. The URL below is stable and safe to link.
Stable URL
https://thesuppindex.com/ingredients/phosphatidylserine
SuppIndex. (2026). Phosphatidylserine: Evidence summary, dosage and clinical studies. Retrieved October 16, 2026, from https://thesuppindex.com/ingredients/phosphatidylserine
Based on 0 indexed studies · Evidence level: Limited.
Goal Ratings
Stack Compatibility
Pairs with citicoline and omega-3 (DHA) in membrane-support stacks.