Phosphatidylserine is a type of phospholipid located within cell membranes. It is essential for cell signaling, nerve function and the coordination of enzymatic activity. Phosphatidylserine is available as a dietary supplement, but small quantities naturally occur in meat, fish and legumes. Current research indicates that the supplement may be useful in treating conditions affecting memory, nerves and behavior.
Uses of Phosphatidylserine Supplements
Phosphatidylserine supplements have been shown to activate protein kinase C, which is involved in memory function. Studies in Neurology and The Journal of Nutrition indicate that supplements may benefit memory-impaired patients, which has implications for the treatment of Alzheimer’s and dementia. A study in Alternative Medicine Review reports that phosphatidylserine supplements, in combination with other therapies, may improve the symptoms of children with ADHD. More research is necessary to establish the health benefits of phosphatidylserine.
The FDA reports that the average daily American diet provides 50 to 130 mg of phosphatidylserine, depending on meat consumption. However, a daily intake of up to 600 mg is generally regarded as safe. Consult a qualified health care provider before taking supplements or making other dietary changes.
Natural Sources of Phosphatidylserine
Organ Meats
Organ meats, such as heart, liver and kidneys, contain a high amount of dietary phosphatidylserine. A 100-gram serving of chicken heart contains 414 milligrams, while pig kidneys and spleen contain around 230 mg each. A 100-gram serving of ox brain contains the most naturally occurring phosphatidylserine of any animal product at 713 mg, but it is no longer consumed due to the risk of bovine spongiform encephalopathy, or mad-cow disease.
Fish
Mackerel, eel and herring are the best sources of phosphatidylserine. Mackerel contains 480 mg per 100 grams, while the same serving of eel or herring contains around 360 mg. Tuna is a moderate source of phosphatidylserine at about 200 mg per 100-gram serving. Fish is also an excellent source of omega-3 fatty acids, vitamin A, selenium and iron.
Legumes
Soybeans and white beans are by far the best sources of phosphatidylserine compared to other legumes. A 100-gram serving of either soybeans or white beans provides about 100 milligrams. Phosphatidylserine supplements were formally derived from cow brain, but are now developed from soybeans. Beans are also an excellent source of fiber, magnesium, potassium and B vitamins.
Other Sources
Phosphatidylserine has been approved by the FDA for use in milk substitutes, yogurt, breakfast bars and fruit drinks at 100 mg per serving. It has also been approved for addition to regular milk, buttermilk and breakfast cereals at 50 mg per serving. The FDA generally regards phosphatidylserine additives as safe.
Disclaimer: The information contained in this article is for educational purposes only and should not be used for diagnosis or to guide treatment without the opinion of a health professional. Any reader who is concerned about his or her health should contact a doctor for advice.
References and Further Reading
- Health.gov: Dietary Guidelines for Americans
- Dick Cremer, et. al, Notification for Phosphatidylserine on Behalf of Degussa Food Ingredients, FDA, March, 2006
- The AOCS Lipid Library: Phosphatidylserine and Related Lipids
- FDA: GRAS Notice 000223
- T. H. Crook, et. al, Effects of Phosphatidylserine in Age?Associated Memory Impairment, Neurology, May, 1991
- Satoru Suzuki, et. al, Oral Administration of Soybean Lecithin Transphosphatidylated Phosphatidylserine Improves Memory Impairment in Aged Rats, The Journal of Nutrition, November, 2001
- Parris Kidd, Attention Deficit/Hyperactivity Disorder (ADHD) in Children: Rationale for its Integrative Management, Alternative Medicine Review, May, 2000
Erin Connelly - Since 2003 Erin Connelly has been a writer for university, government and nonprofit publications. She has edited submissions for "Nature," ...
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