Sources of Phosphatidylserine

Phosphatidylserine is a phospholipid, a chemical compound that helps create cell membranes and are essential to the cell. Phospholipids also allow nutrients into the cells and remove waste from them. Phosphatidylserine may prevent declining mental abilities and depression in the elderly.

Need

• Most people don't need to worry about getting enough phosphatidylserine. The body produces enough for its needs. Because phosphatidylserine helps cognitive functions, the elderly who see a gradual decrease in their natural phosphatidylserine levels as they age, take it as a supplement to help them retain memory. Most dietary sources provide only trace amounts of phosphatidylserine; bovine brains and soy beans are two notable exceptions.

Animal Sources

• At one point, phosphatidylserine was manufactured from cow brains. You could get 713mg of phosphatidylserine for every 100g of cow brains. Worries over mad cow disease and other bovine viruses has led to discontinuing that form. Other animal sources include mackerel; chicken heart, breast, leg and liver; herring; eel; pig spleen, liver and kidney; tuna; soft-shell clam; veal; beef; pork; turkey leg and breast; crayfish; cuttlefish; cod; anchovy; hake and trout.

Plant Sources

• The primary sources for phosphatidylserine are soy beans. However, other plant sources of phosphatidylserine include white beans, cabbage, whole-grain barley, rice and carrots. Plant sources are generally not as rich in phosphatidylserine as animal-based products. Plant-based phosphatidylserine does not appear to be as effective as bovine-based. Plant-based phosphatidylserine has not been connected to memory improvement in the elderly, as a 1991 study in Neurology reported that bovine-based phosphatidylserine did.

Dosage

• Most people take in about 130mg of phosphatidylserine through their diet. For improvement in mental functions, phosphatidylserine is given in 100mg doses two to three times daily. Athletes taking phosphatidylserine to build muscle might take 800mg a day.

Interactions

• Though phosphatidylserine is a naturally occurring compound, it can interact with some medications and other supplements. Phosphatidylserine can compound the effect of blood thinners, such as warfarin, heparin, aspirin, pentoxifylline, clopidogrel and ticlopidine. It can have the same interaction with supplements taken to thin the blood, such as ginkgo, garlic and vitamin E.