High Quality Phosphatidylserine Supplements

PS is a phospholipid concentrated in brain cell membranes. It supports memory, attention, and cognitive function, especially in older adults. It also blunts exercise-induced cortisol spikes and supports recovery from intense training or chronic stress.

100 mg three times daily (300 mg total) for cognitive support, or 600–800 mg pre-workout for cortisol blunting. Effects on memory and cognition typically appear within 6–12 weeks.

Both work. Sunflower-derived PS is preferred for soy-allergic individuals or those avoiding soy. Most clinical research uses soy-derived PS, but sunflower forms have similar bioavailability.

Some evidence. Trials in adults with mild cognitive impairment show improvements in memory and attention with 300 mg/day for 12 weeks. Effects in healthy adults are subtler. PS is part of broader cognitive aging protocols alongside omega-3s, B vitamins, and exercise.

Yes, especially in stressful contexts. 600–800 mg taken before intense exercise or stressful events blunts cortisol spikes by 20–30%. For chronic stress, daily 300 mg may modestly lower baseline cortisol over 4–6 weeks. It's used by athletes for overtraining recovery.

Some studies show modest improvements in attention and impulse control in children with ADHD using 200 mg/day combined with omega-3s. Effects are smaller than stimulant medications but worth considering as an adjunct, especially for those wanting non-prescription options.

For cognitive support: split doses with meals. For cortisol blunting around workouts: 30–60 minutes before training. For sleep and stress: in the evening. PS is fat-soluble, so taking with a meal containing fat improves absorption.

Egg yolks, beef, organ meats, and herring are highest. Total dietary PS is typically 75–185 mg/day in omnivorous diets, well below therapeutic supplementation doses (300 mg+). Vegetarians get less unless they consume soy or fortified foods.

Limited data. PS isn't well-studied in pregnancy and most clinicians advise against supplementation during this period. Phospholipid intake from a nutrient-dense diet (eggs, fish, lean meats) supports fetal brain development naturally.