Phosphatidylserine
A cell-membrane phospholipid studied for memory in older adults.
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What it is
Phosphatidylserine is a phospholipid that's a component of cell membranes, concentrated in the brain. It's studied for age-related cognitive support.
How it works
Phosphatidylserine is a phospholipid concentrated in brain cell membranes, where it supports cell signaling and communication. That structural role is the rationale for its study in age-related cognitive support.
What it's been studied for
Taken to support memory and cognition, particularly with age.
What the evidence shows
Some studies suggest modest benefits for age-related memory complaints, though much of the older, stronger data used a bovine-derived form no longer sold. Evidence for current soy/sunflower forms is more limited.
Who should consider it
It's used mainly by older adults with everyday memory complaints and by people seeking cognitive support. The stronger older evidence used a form no longer sold, so evidence for today's soy/sunflower versions is more limited.
Amounts commonly studied
Studies commonly use around 100 mg two to three times per day.
How to take it
Studies commonly use around 100 mg two to three times per day. It's typically taken consistently over weeks to months. Modern products are usually derived from soy or sunflower lecithin.
Forms & absorption
Now typically derived from soy or sunflower lecithin.
Food sources
Small amounts in fish, organ meats, and soy; dietary intake is generally low compared with supplement doses.
Safety & interactions
Generally well tolerated; mild digestive upset or insomnia possible. May add to the effect of blood thinners at higher doses.
Myths & what it won't do
Myth: PS is a proven memory enhancer. Reality: some studies suggest modest benefits for age-related memory, but much of the strongest data used an older bovine form no longer available. Myth: it works overnight. Reality: any benefit builds gradually.
Common questions
- Does phosphatidylserine improve memory?
- Some studies show modest benefits for age-related memory complaints, though evidence for current soy/sunflower forms is more limited than for the older bovine form.
- Soy or sunflower-derived?
- Both are used today; sunflower-derived is an option for those avoiding soy. Effects appear similar.
- Is it safe?
- Generally well tolerated; mild digestive upset or insomnia is possible, and it may add to blood-thinner effects at higher doses.
The amounts listed here are what published research has used — not a prescription or a recommended dose for you. Confirm anything you plan to take with your own healthcare provider, especially if you take medications, are pregnant or nursing, or have a health condition.
Related goals
Research on Phosphatidylserine
Recommendations on this page are informed by published research. This is educational information, not medical advice.
- Crook TH, Tinklenberg J, Yesavage J, et al. Effects of phosphatidylserine in age-associated memory impairment. Neurology. 1991;41(5):644-649. View study →Note: Used the older bovine-derived form of phosphatidylserine, which is no longer sold; results for today's soy- or sunflower-derived forms are less established.