Phosphatidylserine is undoubtedly one of the more useful and effective supplements.
All the more so because not only professional athletes or people training recreationally can benefit from its effects, but also people living with a lot of everyday stress. In other words, basically most of us…
What is phosphatidylserine and who can benefit from it?
Let's start with the fact that phosphatidylserine is a compound without which we would not be able to live. In essence, it is a combination of serine, phosphatidic acid and two fatty acid molecules. We classify it as a fat-soluble substance that we are able to produce on our own.
Even so, providing it through the diet and additional supplementation may turn out to be more than helpful, depending on the circumstances and the goal.
It will probably not surprise you that foods high in fat are a rich source of phosphatidylserine. Among the best products are fatty fish (e.g. mackerel) and offal (especially hearts).
In theory, we distinguish two types of raw materials on which a supplement can be based, and which, of course, are often compared with each other in terms of effects, use and effectiveness, and are not infrequently confused. These are beef and soy phosphatidylserine.
Soy phosphatidylserine is currently the standard used. According to studies, in terms of its effect on cortisol, it works best when we are exposed to strong physical stressors (e.g. extreme, exhausting training).
Who can supplementation be recommended to?
- people training intensely,
- people with excessive cortisol levels,
- burdened by physical and psychological factors,
- people with high exposure to stress,
- those wanting to improve cognitive functions,
- those wishing to improve mental functioning.
Soy and beef phosphatidylserine
You may have often heard that the version based on soy raw material is ineffective, or at least much less effective than the beef version.
Therefore, to achieve satisfactory results one would have to take large doses, which at first glance seems not very economical. That is hardly surprising, because for years almost everything of animal origin was glorified, while plant-based ingredients were considered to be of little value…
However, this stems largely from erroneous interpretations, an improper combination of facts and reliance on old study results. Admittedly, in older studies the beef version proved to be really effective, due to its effect on the HPA axis, and its administration resulted in reducing spikes not only in cortisol but also in ACTH. It is less often mentioned that beef phosphatidylserine was also administered in relatively high doses, averaging 400-800 mg.
Let's move on… When scientists gave moderately trained men 600 mg of the substance for 10 days, they noted a clear decrease in catabolic cortisol levels. As a result of taking soy phosphatidylserine, the stress hormone was reduced by as much as 39% compared with the placebo group.
The results were assessed both around training time and during physical exertion. As you can see, the soy option can prove to be just as effective in response to a physical stressor. What's more, according to experts, it may even be better, because it is safer. It is no coincidence that soy raw material is used instead of beef raw material. Mainly due to concerns related to the potential risk of the neurodegenerative Creutzfeldt–Jakob disease.
Phosphatidylserine – properties and main benefits of use
The flagship property of the supplement is the aforementioned ability to lower stress levels, along with cortisol levels. What is more, it may bring benefits with longer-term use, alleviating the effects of psychological stress. Studies have also confirmed the effectiveness of smaller doses in increasing stress tolerance by influencing Beta-1 waves.
Phosphatidylserine is considered a nootropic agent, supporting brain function, helping protect it and improving cognitive functions, including memory. It is not a nootropic with very strong potency, although its usefulness cannot be denied. It worked best in older people, limiting the decline in cognitive abilities. This does not mean, however, that it cannot have a positive effect on the mind of much younger people.
The fact is that its use can improve thought processes, concentration and the ability to learn. Combined with its ability to increase stress tolerance, it becomes a great ally not only for athletes and older people, but also for younger people working in professions characterised by high exposure to stressors, such as teachers, students or managers.
Speaking of physical exertion… Due to the aforementioned stress- and cortisol-lowering effect, and given that cortisol is de facto a catabolic hormone, it may contribute to improved sports results in various disciplines. It is especially popular among physique and strength athletes.
Accordingly, it supports limiting excessive breakdown of muscle tissue, while at the same time enabling more efficient muscle building. What is more, it indirectly makes it easier to get rid of stored body fat – high cortisol limits the scope for action.
Moreover, strong, unmitigated
stress, stimulates sympathetic nervous system activity, which increases the risk of developing or worsening
insulin resistance. This is usually accompanied by the shutdown of glucagon, and in such circumstances insulin takes on the role of a promoter of body fat rather than an anabolic hormone.
To sum up the benefits of supplementation:
- supports sports performance and contributes to improved exercise capacity,
- reduces stress levels, its effects, and increases stress tolerance,
- reduces cortisol levels,
- has nootropic effects,
- improves cognitive functions,
- improves memory and concentration,
- limits brain ageing processes,
- stimulates dopamine production,
- improves mood, well-being,
- reduces feelings of anxiety and psychological stress.
