Phosphatidylserine (PS)
Phospholipid supporting cell membrane integrity and cortisol modulation.
By Suplagen Team · Updated
What it is
Phosphatidylserine is a phospholipid critical for cell membrane structure, especially in neurons. It may blunt exercise-induced cortisol.
How it works
Integral membrane phospholipid; supports neuronal signal transduction, neurotransmitter release, and cortisol regulation.
What the evidence says
Moderate evidence for cognitive support in older adults; emerging evidence for cortisol blunting during exercise.
How much to take
The catalog range is 100 to 300 mg daily, and 300 mg is the ceiling. The moderate evidence for cognitive support comes from older adults; for cortisol blunting during exercise, the evidence is emerging.
Start at 100 mg. Modern products use soy- or sunflower-derived PS, which is what you want; the old bovine-brain-derived form is history.
When and how to take it
With a meal containing fat, morning or midday. It's fat-soluble, so an empty-stomach dose is mostly wasted.
It appears in our memory guide for age-related concerns and in the cortisol article as a niche pick for people training hard.
Who should skip it
No contraindicated conditions. Two mild interactions: anticoagulants and anticholinergic drugs. Pregnancy safety isn't established. A well-tolerated supplement whose main limitation is that the evidence favors older adults.
Safety Notes
- Modern supplements use soy or sunflower-derived PS (not bovine brain-derived).
- anticoagulants: Theoretical interaction; monitor if on blood thinners.
- anticholinergic drugs: May counteract anticholinergic effects.
Common questions
How much phosphatidylserine should I take?
100 to 300 mg daily with a fat-containing meal. Start at 100 mg; 300 mg is the ceiling.
When is the best time to take phosphatidylserine?
Morning or midday with a meal that has fat in it. There's no evening role, and no timing effect beyond the fat rule.
Does phosphatidylserine lower cortisol?
The evidence is emerging and specific: cortisol blunting during exercise. It isn't a general cortisol supplement, and ashwagandha holds the stronger data there.