Phosphatidylserine: a phospholipid that supports the central nervous system

As the field of nutraceuticals expands, it is opening more and more space to the neurocognitive sector, both to improve our neurological brain functions and to prevent degenerative phenomena associated with pathologies and aging.

Here we hear about "nootropic" substances (or nootropics), synthetic or natural elements "having an effect on the mind" (from the Greek " noos " = "thought" and " tropein " = "attention"), which allow, for various mechanisms of action, to improve our physical and mental state, improve neurocognitive aspects, increase memory capacity, reaction and decision time, mood and general mental performance.

Phosphatidylserine (PS) is undoubtedly one of the most effective and important natural nootropics on the market today, capable of improving attention span, reaction and recall time, memory and mood.

What is phosphatidylserine?

It is the phospholipid component of the membranes that envelop each of our brain cells: it helps to maintain their fluidity and permeability, allowing proteins, enzymes, oxygen and glucose to effectively enter and exit each cell. Phosphatidylcholine (PC), on the other hand, is the most abundant phospholipid in the brain and is found in the outer layer of brain cell membranes.

Phosphatidylserine makes up about 15% of the total phospholipid pool in the brain and is part of the inner layer of the cell membrane. Both are, of course, essential for maintaining optimal cognitive health.

Phosphatidylserine is involved in controlling membrane fluidity and regulating all activities that go on in that brain cell. When brain cell membranes are healthy, they are malleable, fluid, and flexible. But as we age, phospholipids, including phosphatidylserine, begin to decline. Cell membranes begin to stiffen, and attention, focus, memory, mood, and learning begin to suffer.

Phosphatidylserine interacts with cellular proteins and regulates the activity of neuroreceptors, enzymes, ion channels, and signaling molecules. It is also involved in building mitochondria, the energy centers of each brain cell, and even promotes the production of nerve growth factor (NGF).

Let's see how "universal" and important the presence of this phospholipid is in the nervous system. Speaking of channels, its transfer also affects "intercellular" signaling molecules of neurons across synapses.

This cellular communication is how we "form" memories.

On the positive side, we can support the presence of phospholipids and slow down this process. The amount and type of long-chain fatty acids in the diet influence the composition of these cell membranes. Cell structure and function depend on an ideal balance of fats, including cholesterol, oleic, palmitic and stearic fatty acids, and essential fatty acids, such as omega-3. Without this correct balance, cell membrane function is impaired.

As we age, our brain chemistry and energy metabolism change:

↓ Brain cell membranes lose fluidity;

↓ Neurotransmitter signaling decreases;

↓ Recall, reaction time, mood decrease;

↓ Memory decreases;

All these changes can occur at any age and start as early as our 30s.

Our cell membranes are affected by the food we eat, what we drink, our lifestyle, the air we breathe and many other factors. Phosphatidylserine is found in some of the foods we normally consume, but not always in a form that is "accessible" or particularly appealing to everyone's palate: chicken hearts, Atlantic mackerel, soy lecithin, cabbage, egg yolks, cow brains and Atlantic herring. It is therefore easy to understand that our diet does not always provide sufficient amounts of these precious phospholipids: the best way to maintain adequate phosphatidylserine levels in the brain is to take phosphatidylserine as a supplement (made from soy extract or sunflower lecithin).

Phosphatidylserine supplements can greatly help in the fight against cognitive decline and related disorders associated with age/aging, ADHD teenagers, as well as students, athletes, managers, military personnel... anyone who wants to support and improve their psychophysiological performance.

Let's take a closer look at the role of this precious phospholipid:

Neural Optimization: Phosphatidylserine keeps brain cells fluid and permeable. This neuroplasticity helps neurons form new connections necessary for memory formation. PS is essential for "cleaning up" damaged neurons and keeping the brain "functioning properly".

Increases mental energy by facilitating the flow of glucose and oxygen needed by brain cells.

Phosphatidylserine is integral to the flow of key neurotransmitters such as dopamine and acetylcholine. Phospholipids contain choline, which is a precursor to acetylcholine (ACh). Therefore, more PS will increase the levels of ACh in our brains, improving cognition, memory, and mood.

It promotes neurogenesis and prolongs the survival and health of neurons, and it has been well documented that phosphatidylserine (PS) can slow the progression of age-related cognitive decline. In this regard, one study treated 149 patients who met the criteria for age-related memory impairment with either 100 mg of phosphatidylserine or a placebo for 12 weeks. Patients treated with phosphatidylserine performed better on tests related to learning and daily life memory tasks.

Phosphatidylserine has also been indirectly shown to promote sleep. Among its many properties, it has been shown to affect the contrast and regulation of excess cortisol, which, as we all know, can cause many health problems if it is chronically too high. The constant presence of excess circulating cortisol causes desensitization of the hypothalamus and hippocampus, which act as thermostats that intercept cortisol, so its levels can remain too high.

Phosphatidylserine has been shown to restore the efficiency of the hypothalamus and hippocampus, which are able to reduce cortisol levels according to the circadian rhythm, thus counteracting many potential disturbances they can cause.

Through synergy, we find ourselves more effective and efficient in our communication between neurons, we store more memories, and we are more capable of learning and storing concepts, as well as recalling them. We can therefore define it as a real help for our "neuroplasticity", as well as a tonic and regenerator for our brain cells, which receive more nutrients and oxygen, and our neurotransmitters are more "present".