- What Phosphatidylserine is for
- 1. Improve cognitive function and memory
- 2. Reduce the symptoms of Attention Deficit Hyperactivity Disorder
- 3. Improve attention and learning
- 4. Relieve symptoms of stress
- Foods containing Phosphatidylserine
- How to consume the supplement
- Side effects and contraindications
Phosphatidylserine is a compound derived from an amino acid that is found in large quantities in the brain and neural tissue, as it is part of the cell membrane. For this reason, it can contribute to cognitive function, especially in the elderly, helping to improve memory and attention.
This compound is produced by the body, and can also be obtained through food and also through supplementation, which apparently demonstrated several benefits in some situations.
What Phosphatidylserine is for
Phosphatidylserine supplementation can have several health benefits and, therefore, can be used for several situations, such as:
1. Improve cognitive function and memory
Several benefits of phosphatidylserine supplementation have been found and have been found in some studies to help improve cognitive function and memory in the elderly, including patients with Alzheimer's and people with age-associated memory impairment, preventing or delaying cognitive impairment and dementia.
This is because phosphatidylserine apparently increases neuronal communication, increasing the fluidity of cell membranes and the levels of acetylcholine, which is an important neurotransmitter. In addition, phosphatidylserine also protects cell membranes from oxidative and free radical damage.
In healthy people there are still not enough studies to prove this improvement, however it is believed to be positive.
2. Reduce the symptoms of Attention Deficit Hyperactivity Disorder
It is believed that supplementation with phosphatidylserine could improve symptoms of attention deficit and hyperactivity disorders in children with ADHD, also observing an improvement in short-term auditory memory and impulsivity. Learn to recognize the symptoms of ADHD.
3. Improve attention and learning
According to some studies, in the case of adults, this supplement could significantly improve the ability to process information, as well as the accuracy of responses made in some tests that measure cognitive ability.
4. Relieve symptoms of stress
Prolonged supplementation with phosphatidylserine may have anti-stress effects in healthy people, however it is not yet known exactly how this compound works in the body to generate this effect, and further studies are needed to confirm this action of phosphatidylserine.
Foods containing Phosphatidylserine
Currently it is believed that the intake of phosphatidylserine, due to its natural presence in the diet, is between 75 to 184 mg per person per day. Some food sources of phosphatidylserine are red meat, chicken, turkey and fish, mainly in the viscera, such as liver or kidneys.
Milk and eggs also have small amounts of this compound. Some vegetable sources are white beans, sunflower seeds, soy and derivatives.
How to consume the supplement
The FDA (Food, Drug, Administration) has approved phosphatidylserine as a supplement and a maximum dose of 300 mg per day is recommended. In general, to prevent cognitive impairment it is recommended to take 100 mg 3 times a day, however it is important to read the manufacturer's instructions, as supplements may vary according to the dose.
For children and adolescents, 200 mg / d is recommended to improve attention, and the 200 to 400 mg / d dose can be used for healthy adults.
Side effects and contraindications
The intake of phosphatidylserine supplement is apparently safe, with only gastrointestinal problems, such as nausea, vomiting and indigestion. This supplement should not be taken by pregnant women, women who suspect pregnancy or during lactation due to the lack of studies that prove its safety.
