Phosphatidylserine is a type of fatty compound classified as a phospholipid.

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It’s naturally produced by every cell in the body and plays an important role in protecting and shielding them. This phospholipid supports blood clotting when you’re injured and helps the brain transmit signals more efficiently between neurons.

You can get phosphatidylserine from foods like soybeans, egg yolks, and liver, or take it as a supplement in powder or capsule form. Consuming it may provide several health benefits, especially for brain function.

Health Benefits

Phosphatidylserine contains a variety of vitamins, minerals, and micronutrients that contribute to important health benefits. One of its key roles is functioning as an antioxidant, which helps neutralize harmful free radicals in the body. By doing so, it may lower the risk of chronic conditions such as diabetes and cancer.

Potential Benefits of Phosphatidylserine Supplementation:

1. Reduced Muscle Fatigue and Soreness

Research indicates that higher doses of phosphatidylserine — up to 800 milligrams per day — may support faster recovery following intense exercise.

Supplementing with phosphatidylserine has been linked to less muscle soreness and a reduction in stress hormone levels during and after workouts. This can lead to improved recovery and a more enjoyable exercise experience.

Reduced Inflammation

Phosphatidylserine may help ease inflammation associated with several chronic conditions. Since long-term inflammation is linked to health issues such as heart disease, diabetes, and arthritis, maintaining adequate levels of this nutrient could be beneficial.

Research suggests that adding enough phosphatidylserine to your diet may help lower markers of chronic inflammation, potentially reducing the risk of related health problems. Still, more studies — particularly those involving human participants — are needed to confirm these effects.

Improved Memory

Given its vital role in brain communication, it’s not surprising that phosphatidylserine has been studied for its impact on memory.

Some studies show that supplementation can improve memory and cognitive performance in individuals with mild Alzheimer’s disease. However, these benefits appear to fade once supplementation stops, suggesting that ongoing intake may be necessary to help manage symptoms effectively.

Depression Management

Preliminary research suggests that phosphatidylserine may play a role in reducing symptoms of depression, particularly among adults over 65. Since phosphatidylserine levels naturally decline with age, supplementation may help support the brain’s ability to regulate mood.

In one study, participants who regularly took a combination of phosphatidylserine and omega-3 fatty acids experienced a noticeable reduction in depressive symptoms, with nearly half reporting improvement.

Reduced Symptoms of Childhood ADHD

Phosphatidylserine, especially when paired with omega-3 fatty acids, may also help ease symptoms of attention deficit hyperactivity disorder (ADHD) in children.

Research indicates that supplementation can reduce impulsive and hyperactive behaviors, while also improving overall mood. Although further studies are needed to confirm these findings, early results are encouraging and highlight phosphatidylserine’s potential as a supportive option for ADHD management.