<body><h1>Phosphatidylserine</h1><p><br></p><p> </p><p> syn. 1,2-diacyl-sn-glycerol 3-phospho-L-serine syn. 3-O-sn-phosphatidyl-L-serine</p><p> </p><p><div id=’imgblock’><img data-pointer=’9120’/></div></p><p> </p><h2> Description: </h2><p> </p><p> Phosphatidylserine (PS) is a natural phosphate-containing lipid molecule (phospholipid). Phospholipids are a broad class of molecules essential to the structure and function of all cells. Phosphatidylserine is mainly located in the cellular membrane, and concentrated in certain tissues including skeletal muscle. This specific phospholipid is responsible for many important cellular functions including the maintenance of membrane fluidity, the support of receptor concentrations and signaling, and the activity of secondary messengers. The relative concentration of phosphatidylserine next to other phospholipids can help determine cell (and whole organism) physiology. </p><p> </p><p> <div id=’imgblock’><img data-pointer=’7853’/></div</p><p> </p><p> Phosphatidylserine is widely available as a supplement, typically as a soy-derived product. In addition to its general role in cell functioning, this phospholipid may have several biological activities that are closely tied to athletic performance.477 For example, phosphatidylserine may reduce the level of serum cortisol, a catabolic hormone. This may help foster an environment that is more favorable for the preservation or synthesis of muscle tissue, as opposed to its breakdown. Phosphatidylserine may also reduce muscle fatigue, increase the time to exhaustion, and improve the rate of recovery after intense exercise. Although more research is needed, there is significant support for these applications of PS, both clinically and empirically.</p><p> </p><h2> Promoted Benefits:</h2><p> </p><p> Phosphatidylserine is promoted to reduce fatigue, improve muscle recovery after exercise, lower cortisol levels, and support overall muscle growth and athletic performance. </p><p> </p><h2> Clinical Studies: </h2><p> </p><p> This ingredient has been shown to improve performance in placebo-controlled studies with untrained adults. It has a Clinical Support Rating of 4 (4/5).</p><p> </p><p> With regard to hormone modulation, we can reference a placebo-controlled study that examined the effect of phosphatidylserine on testosterone, growth hormone, lactate, and cortisol levels following exercise in a group of healthy men.478 Each subject consumed a 600 mg dosage of phosphatidylserine before a 15 minute bout of cycle exercise at moderate intensity (65-85% maximum oxygen consumption). The supplementation of phosphatidylserine was shown to reduce peak cortisol levels (-39%), and improve the extended testosterone to cortisol ratio (+184%), compared to placebo. This study is in agreement with the findings of an earlier investigation showing post-exercise cortisol suppression (-30%) following 10 days of phosphatidylserine supplementation (800 mg/day).479</p><p> </p><p> With regard to exercise performance, one placebo controlled study examined the effects of 10 days of phosphatidylserine supplementation in a group of recreationally active men.480 Subjects were given a dosage of 750 mg per day. Testing of exercise capacity was conducted on a stationary cycle ergometer, and involved three 10-minute stages at 45%, 55%, and 65% maximum oxygen consumption (VO2max), followed by a bout to exhaustion at 85% VO2max. Phosphatidylserine improved time to exhaustion at 85% VO2max by approximately 30% (7:51 to 9:51), while the placebo had no significant effect.</p><p> </p><p> A second placebo-controlled study examined the effect of 10-days of phosphatidylserine supplementation (750 mg/day) on exercise performance, hormone levels, and markers of muscle damage after intermittent (exhaustive) running in a group of experienced male soccer players.481 While the study failed to find statistically significant improvements in cortisol levels or markers of muscle damage following phosphatidylserine supplementation, there was a statistically strong trend of improvement in time to exhaustion (+4.2%), suggesting a performance-enhancing benefit. </p><p> </p><p> Another placebo-controlled study looked at the effects of phosphatidylserine on markers of muscle damage after endurance exercise in a group of trained male runners.482 Subjects consumed either 300 mg or 600 mg of PS per day for a period of 15 days. On the last day of supplementation, the men performed a 90- minute endurance run. Blood was sampled 24 hours later, and compared to baseline measurements. Phosphatidylserine supplementation significantly reduced levels of creatine kinase (an indicator of muscle damage) compared to placebo. Both dosage levels appeared to have equal efficacy.</p><p> </p><p> An additional placebo-controlled study looked at the effect of phosphatidylserine supplementation on hormone levels and perceived soreness in a group of experienced weightlifters.483 The dosage taken was 800 mg per day, which was administered for a period of two weeks. During this time the men were subject to a rigorous resistance training program designed to over train and stress the body. The study demonstrated significant improvements with regard to muscle soreness and perceived sense of wellbeing in subjects taking PS. </p><p> </p><p> Although not all studies are in agreement, there is significant support for the use of phosphatidylserine as an ergogenic supplement.</p><p> </p><h2> Empirical Evidence: </h2><p><br></p><p> Phosphatidylserine has been widely used as a standalone supplement. The feedback on this product has generally been positive. Most users report enhanced muscle/exercise endurance, and reduced levels of soreness, with regular supplementation. This is often accompanied by an improved mental state and focus during training. The gains are typically not dramatic, but noticeable nonetheless. A smaller number of users do report dissatisfaction with phosphatidylserine. Given this high cost of this supplement, however, it can be speculated that in some cases this is due to insufficient dosing. Whether a percentage of individuals have a true insensitivity to the performance-enhancing effects of PS supplementation remains unclear. Phosphatidylserine has an Empirical Evidence Rating of 4 (4/5).</p><p> </p><h2> Effective Dosage: </h2><p> </p><p> Based on clinical studies, a dosage of 300-800 mg daily is recommended.</p><p> </p><h2> Side Effects / Safety: </h2><p> </p><p> Phosphatidylserine was well tolerated during clinical studies with healthy subjects, with no significant side effects.</p><p> </p><p> </p><p> </p></body>
