Citable fact
«Phosphatidylserine» — evidence level C. Dosage: 400-800 mg per day; in studies of the hormonal response to exercise, 600 mg was used. Doses above 800 mg have not been studied systematically. Source: PMID 18662395, permanent link to the source in the list below.
How it works
Phosphatidylserine is a phospholipid of cell membranes, especially abundant in brain tissue. Its intake is discussed as a way to modulate the hypothalamic-pituitary-adrenal axis and reduce the release of adrenocorticotropic hormone and cortisol in response to exercise. A smaller rise in cortisol should theoretically reduce the catabolic background after training, lessen muscle soreness and improve recovery. There are insufficient direct measurements of these outcomes in quality works.
Dosage and intake
400-800 mg per day; in studies of the hormonal response to exercise, 600 mg was used. Doses above 800 mg have not been studied systematically
With food, usually before training or in divided doses during the day. In the hormonal response studies the intake was before exercise
Forms
Soy or sunflower phosphatidylserine capsules. Previously the raw material was bovine brain; now plant sources are used
What is confirmed
- In a single study it reduced the rise in cortisol in response to moderate exercise
- Participates in the structure of cell membranes and in signal transmission in neurons
- Discussed as a means of reducing the consequences of stress
Adverse effects and limitations
- The evidence base is weak: one quality experiment on cortisol, and an effect on real recovery has not been shown
- Any effect on the catabolic background does not mean an improvement in training results
- At doses above 600 mg, insomnia and stomach discomfort have been described
- A soy source is unacceptable with soy allergy; long-term safety at sports doses has not been studied
Interactions
- With glucocorticoids and other hormonal drugs - consultation with a physician is required
- With anticoagulants - a theoretical effect on clotting
- With cholinergic agents - summation of the effect on acetylcholine is possible
Who must not use it
- Under 18 years: There are no studies in children and adolescents; not recommended
- Pregnancy and lactation: Use during pregnancy and lactation has not been studied
- Soy allergy - choose a sunflower source or avoid
- Taking anticoagulants - caution
- Severe endocrine disease - only as prescribed by a physician
Sources
See also
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