Phosphatidylserine

Also known as: PS, phosphatidylserine

Grade B — Moderate Evidencephospholipidnootropic
100–300 mgWith meals (fat-soluble). Divide across 2-3 meals.

Phosphatidylserine (PS) is a phospholipid that is a critical structural component of neuronal cell membranes. The FDA has granted a qualified health claim for PS and reduced risk of cognitive decline in the elderly. Clinical trials show benefits for memory, attention, and cortisol reduction after exercise, with doses of 100-300mg daily. Both soy-derived and sunflower-derived forms are effective.

TL;DR: Phospholipid that supports cell membrane integrity in the brain. FDA-qualified health claim for cognitive decline. Reduces cortisol.

🧠Cognitive Performance🧘Stress & Anxiety🎯Focus💪Muscle & Recovery
Last reviewed: 2026-03-12

Quick Facts

Evidence

Grade B

Studies

2

Interactions

3

Forms

1

Evidence Rating: Grade B — Moderate Evidence

Some RCTs with positive results, or strong observational evidence. More research may refine our understanding.

Interaction Warnings

Blood thinnersLow

Possible mild antiplatelet effect; monitor

Anticholinergic drugsLow

Potential antagonism

Cholinesterase inhibitorsLow

Additive cholinergic effects

Important Notes

  • Soy-derived vs sunflower-derived available
  • Well-tolerated
  • FDA-qualified health claim for age-related cognitive decline

Clinical Evidence (2 studies)

PS improved memory and cognitive function in elderly

Vakhapova V et al. (2010) — Am J Clin Nutr

PS supplementation improved memory and cognitive function

View on PubMed

PS blunted exercise-induced cortisol

Hellhammer J et al. (2004) — Neurobiol Stress

Blunted exercise-induced cortisol and ACTH increases

View on PubMed

Alternatives to Consider

These supplements target similar goals and may be worth considering alongside or instead of Phosphatidylserine.

L-Theanine

Grade B

Amino acid from green tea. Promotes calm focus (alpha brain waves) without drowsiness. Excellent safety profile.

🎯 Focus🧘 Stress & Anxiety🧠 Cognitive Performance

Alpha-GPC

Grade B

Most bioavailable choline source for the brain. Supports acetylcholine production for memory, focus, and muscle contraction.

🧠 Cognitive Performance🎯 Focus💪 Muscle & Recovery

Bacopa Monnieri

Grade B

Ayurvedic herb with strong meta-analytic evidence for memory and learning. Requires consistent use for 8-12 weeks.

🧠 Cognitive Performance🎯 Focus🧘 Stress & Anxiety

Related Supplements

L-Theanine

Grade B — Moderate Evidence

Amino acid from green tea. Promotes calm focus (alpha brain waves) without drowsiness. Excellent safety profile.

Alpha-GPC

Grade B — Moderate Evidence

Most bioavailable choline source for the brain. Supports acetylcholine production for memory, focus, and muscle contraction.

Bacopa Monnieri

Grade B — Moderate Evidence

Ayurvedic herb with strong meta-analytic evidence for memory and learning. Requires consistent use for 8-12 weeks.

L-Tyrosine

Grade B — Moderate Evidence

Amino acid precursor to dopamine, norepinephrine, and thyroid hormones. Best evidence is for maintaining cognitive performance under stress, sleep deprivation, and multitasking. Take on empty stomach.

🧪 Get Your Personalized Stack

See how Phosphatidylserine fits with your goals and current supplements — AI-powered, evidence-graded recommendations.

⚕️ Important Disclaimer

This information is for educational purposes only. It is not medical advice. Always consult a healthcare provider before starting any supplement regimen, especially if you take medications or have health conditions.

DoseGrade does not sell supplements and has no affiliate relationships with supplement manufacturers.