Phosphatidylserine: what it is, what it is for and how to consume it

Phosphatidylserine is a type of phospholipid that is found in large quantities in the brain and neural tissue, as it is part of the cell membrane. Thus, phosphatidylserine participates in several biological functions, such as enzyme activation, cell death, neurotransmission and the synapse of neuronal cells.

In this way, phosphatidylserine can contribute to cognitive function, especially in the elderly, helping to improve memory, concentration and attention.

This compound is produced naturally by the body, however it can also be obtained through the consumption of some foods of animal and/or vegetable origin or through supplementation. Phosphatidylserine supplements can be purchased at some pharmacies, health food stores or online stores, and should be used according to your doctor’s advice.

What is it for

A phosphatidylserina serve money:

1. Improve cognitive function and memory

Several benefits of supplementation with phosphatidylserine have been found, with some studies showing that it helps improve cognitive function and memory in the elderly, including Alzheimer’s patients and people with age-related memory impairment, preventing or delaying cognitive impairment and dementia. .

This happens because phosphatidylserine apparently increases neuronal communication, increasing the fluidity of cell membranes and levels of acetylcholine, which is an important neurotransmitter. Furthermore, phosphatidylserine also protects cell membranes from oxidative damage and free radicals.

In healthy people, there are not yet enough studies to prove this improvement, however it is believed to be positive.

2. Reduce symptoms of attention deficit hyperactivity disorder

It is believed that supplementation with phosphatidylserine could improve symptoms of attention deficit and hyperactivity disorders in children with ADHD, also observing an improvement in short-term auditory memory and impulsivity. Know how to recognize the symptoms of ADHD.

3. Improve attention and learning

According to some studies, in the case of adults, this supplement could significantly improve the ability to process information, as well as the accuracy of responses made in some tests that measure cognitive capacity.

4. Relieve stress symptoms

Prolonged supplementation with phosphatidylserine can have anti-stress effects in healthy people, however it is not yet known exactly how this compound acts in the body to generate this effect, and further studies are needed to confirm this action of phosphatidylserine.

Foods containing phosphatidylserine

Foods that contain phosphatidylserine are:

• Fish;
• Red and white meats, such as chicken and turkey, especially offal, such as liver and kidneys;
• Leite;
• Eggs;
• White bean;
• Sunflower seeds;
• Soy and derivatives.

It is currently believed that the intake of phosphatidylserine, due to its natural presence in the diet, is between 75 and 184 mg per person per day.

How to consume the supplement

The FDA (Food, Drug, Administration) approved phosphatidylserine as a supplement, with a maximum dose of 300 mg per day recommended. In general, to prevent cognitive impairment, it is recommended to take 100 mg, 3 times a day, however it is important to read the manufacturer’s instructions, as supplements may vary according to the dose.

In the case of children and adolescents, to improve attention, an intake of 200 mg/d is recommended, and a dose of 200 to 400 mg/d can be used for healthy adults.

Side effects and contraindications

Taking the phosphatidylserine supplement is apparently safe, with only gastrointestinal problems being observed, such as nausea, vomiting and indigestion. This supplement should not be taken by pregnant women, women who suspect pregnancy or during breastfeeding due to the lack of studies proving its safety.