Phosphatidylserine supplements are derived from a phospholipid found in cell membranes, with plant-based sources now preferred due to the risk of pathogens in animal brains. They are used to combat dementia and cognitive dysfunction, reduce muscle soreness, and achieve hormonal balance in athletes. The recommended daily dosage is 300mg. The FDA has given this supplement qualified health claim status.
Phosphatidylserine supplements are based on the lipid phosphatidylserine (PS). It is a phospholipid, which means that it is an essential component in cell membranes. PS is also important in regulating cellular nutrient uptake and waste expulsion. Phosphatidylserine is usually held in the inner leaflet of a cell, but when it undergoes apoptosis or preprogrammed cell death, the PS is exposed.
This compound was first identified in cows, and this is the most abundant source of phosphatidylserine supplements. In 100 grams (g) of bovine brain, there are 713 milligrams (mg) of phosphatidylserine. Atlantic herring, by comparison, has only 360mg per 100g, and navy beans have 107mg per 100g. The discovery that animal brains can carry pathogens dangerous to humans, such as bovine spongiform encephalopathy (BSE), also known as mad cow disease, means that the production of phosphatidylserine supplements has shifted to plant-based sources. One of the plants that is now used to produce this supplement is soybeans.
The most common use of this supplement is to combat dementia and cognitive dysfunction, especially in the elderly. Proponents of its effectiveness claim that it increases the number of membrane receptor sites in the brain and modulates the fluidity of brain cells to maximize cell communication. This, in theory, should lead to increased memory and a longer attention span. The US Food and Drug Administration (FDA) stated on May 13, 2003 that there was no significant scientific agreement among experts that there was a relationship between phosphatidylserine supplements and cognitive function. The FDA has given this supplement qualified health claim status, which means it may reduce the risk of cognitive dysfunction and dementia in the elderly.
Phosphatidylserine supplements are also used in sports nutrition. They have been linked to decreased muscle soreness and a faster recovery of the body after exercise. The supplements are also helpful in achieving hormonal balance for athletes and can reduce stress levels. A 2007 study found that phosphatidylserine supplements helped reduce the stress experienced by golfers and improved the accuracy of their tee shots.
This supplement is usually available in tablet or capsule form, and the recommended daily dosage is 300mg, taken in two to three small servings. Athletes training for competition often use up to 800 mg per day. The human body will naturally produce all the phosphatidylserine it needs, but no therapeutic effects will be obtained unless an external source is consumed. Side effects of taking phosphatidylserine supplements, such as mild gastrointestinal pain, are rare.
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