Feeling down? It might be time to turn that frown upside down with some help from Phosphatidylserine, nature’s mood booster supplement! Read on to discover how this brain-boosting nutrient isn’t just good for your gray matter. It might be the mood-lifting, smile-inducing supplement you’ve been searching for!
Table of Contents
What makes Phosphatidylserine a natural mood booster?
Phosphatidylserine (PS for short) may be an effective mood booster due to its role in brain function and stress response. Let’s take a closer look at the different ways PS may be able to contribute to making you feel better!
Phosphatidylserine contributes to healthy brain cells
Phosphatidylserine is a cell membrane phospholipid. It’s found throughout the body, with the highest concentrations in our brain cells. While we can get PS from food, the body endogenously makes it, too. However, the body’s PS production goes down with age, leading to age-related cognitive decline and other neurodegenerative problems.
Fortunately, supplementing with PS can help increase the body’s stores. This is mainly because PS is highly bioavailable and can easily cross the blood-brain barrier, where they are absorbed into the cell membranes.1
As an essential component of brain cell membranes, PS helps ensure the integrity and proper functioning of the cells. Healthy brain cells are vital for mood regulation and other cognitive functions.2
Phosphatidylserine may boost mood by helping with neurotransmitter function
Phosphatidylserine plays a role in the management of neurotransmitters (NT). Think of neurotransmitters as chemical messengers that carry signals/messages from one neuron to a target cell (this could be another neuron, muscle cell, or gland).
PS’s role in neurotransmission involves keeping the brain cell membranes fluid and healthy. This ensures that the NT receptors (where the NTs bind and initiate a response in the neuron) function optimally. (1)
By influencing NT availability and reuptake, PS may positively impact emotional well-being and mood regulation.3
While there are many NTs, two are linked directly to mood – serotonin and dopamine.4
Serotonin is an inhibitory NT that helps regulate mood, sleep, appetite, and pain. On the other hand, dopamine is involved in the body’s reward system. It affects pleasure, focus, and motivation.5
Phosphatidylserine may help reduce stress
The modern hustle-and-grind lifestyle often results in elevated cortisol (aka the stress hormone) production, contributing to stress and insomnia. It may induce anxiety, restlessness, sadness, depression, anger, and other negative emotions.6
The good news is that there is evidence that PS may help regulate cortisol, thus contributing to more balanced moods. An earlier study reported that a dose of 400mg may effectively reduce the stress response and improve emotional reactions to stress.7
Related article: Video Games and Phosphatidylserine: Cheat Codes for Cognitive Health?
Phosphatidylserine may help improve depression symptoms
Clinical depression or major depressive disorder goes beyond normal feelings of sadness. It’s a combination of grief, misery, and distress that lingers for weeks or months. This debilitating condition can disrupt daily life and self-care, and in some cases, tragically lead to self-harm.8
While there are only a handful of studies on this subject, the research done so far points to PS as a possible antidepressant and mood enhancer.
In one study, ten elderly women showed a significant improvement in their depression symptoms, memory, and behavior after taking 300mg of PS daily for 30 days.9
Another study combined PS with Omega-3 fatty acids (specifically, EPA and DHA). It involved 18 elderly participants who had major depression and had not effectively responded to antidepressants. They received a supplement thrice daily for 12 weeks, each dose containing 100mg of PS, 119mg of DHA, and 70mg of EPA. The findings indicated notable improvements in their depressive symptoms and reduced cortisol levels in their saliva.10
Phosphatidylserine may help you sleep better
The benefits previously discussed contribute to less anxiety and better sleep quality in the following ways:
Firstly, consuming PS boosts its levels in the brain, as it easily crosses the blood-brain barrier. This elevation in PS helps balance cortisol levels, thereby decreasing stress and anxiety, and enhancing sleep quality. This phenomenon has been noted in both animal and human research studies.11
Secondly, PS plays a role in regulating serotonin, a key neurotransmitter for mood and sleep.
Thirdly, it aids in re-sensitizing brain receptors to cortisol, helping to turn off excess production.12
These combined effects result in diminished anxiety and improved sleep.
Who could benefit from a mood-boosting supplement like Phosphatidylserine?
Individuals who may find Phosphatidylserine helpful are those dealing with stress, experiencing low energy, mild depression, or frequent mood swings. Also, anyone hoping to improve their emotional state may benefit from supplementing with PS.
That said, not everyone needs a mood-boosting supplement. For instance, laughter yoga can bring joy and positivity to your life for free. It can also give your facial and abdominal muscles a good workout and burn calories.13 Additionally, eating dark chocolate, yogurt, and other dopamine-boosting foods can also make you happy!
What’s the recommended Phosphatidylserine dosage for mood improvement?
The recommended starting dose of Phosphatidylserine for mood enhancement is 300mg daily, split into three 100mg doses with meals. However, if you have high cortisol levels, you might need more, up to 800mg as used in some studies (please consult your doctor before upping your dose).
Adjust the dose based on your body’s response, starting with 100mg and increasing gradually. If you experience agitation or sleep issues, the dose might be too high and should be reduced.
As for possible side effects, some people have reported insomnia and stomach upset when taking more than 300mg per day.
Note: Always speak with your doctor before taking a new supplement.
Conclusion
Our soy-free Phosphatidylserine is a promising option if you’re looking for a natural supplement to enhance your mood. Its ability to regulate neurotransmitters and balance stress hormones makes it a good choice for improving cognitive function and reducing anxiety. Check out our other nootropic supplements that may also enhance mood and cognitive performance!
References:
- Glade, Michael J., and Kyl Smith. “Phosphatidylserine and the Human Brain.” Nutrition (Burbank, Los Angeles County, Calif.), vol. 31, no. 6, 1 June 2015, pp. 781–786, www.ncbi.nlm.nih.gov/pubmed/25933483 ↩︎
- Alagumuthu, Manikandan, et al. “Phospholipid—the Dynamic Structure between Living and Non-Living World; a Much Obligatory Supramolecule for Present and Future.” AIMS Molecular Science, vol. 6, no. 1, 2019, pp. 1–19, https://doi.org/10.3934/molsci.2019.1.1. ↩︎
- Ma, Xiaohua, et al. “Phosphatidylserine, Inflammation, and Central Nervous System Diseases.” Frontiers in Aging Neuroscience, vol. 14, 3 Aug. 2022, https://doi.org/10.3389/fnagi.2022.975176. ↩︎
- Eske, Jamie. “Dopamine vs. Serotonin: Similarities, Differences, and Relationship.” Www.medicalnewstoday.com, 19 Aug. 2019, www.medicalnewstoday.com/articles/326090. ↩︎
- Cleveland Clinic. “Neurotransmitters: What They Are, Functions & Types.” Cleveland Clinic, 14 Mar. 2022, my.clevelandclinic.org/health/articles/22513-neurotransmitters. ↩︎
- Mayo Clinic . “Stress Management.” Mayo Clinic, Mayo Clinic, 24 Mar. 2021, www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-symptoms/art-20050987. ↩︎
- Hellhammer, J., et al. “Effects of Soy Lecithin Phosphatidic Acid and Phosphatidylserine Complex (PAS) on the Endocrine and Psychological Responses to Mental Stress.” Stress, vol. 7, no. 2, June 2004, pp. 119–126, https://doi.org/10.1080/10253890410001728379. ↩︎
- Gelenberg, Alan. “Get Help with Depression.” Www.psychiatry.org, www.psychiatry.org/patients-families/depression. ↩︎
- Maggioni, Marco, et al. “Effects of Phosphatidylserine Therapy in Geriatric Patients with Depressive Disorders.” Acta Psychiatrica Scandinavica, vol. 81, no. 3, 1 Mar. 1990, pp. 265–270, https://doi.org/10.1111/j.1600-0447.1990.tb06494.x. ↩︎
- Komori, Teruhisa. “The Effects of Phosphatidylserine and Omega-3 Fatty Acid-Containing Supplement on Late Life Depression.” Mental Illness, vol. 7, no. 1, 1 Apr. 2015, https://doi.org/10.4081/mi.2015.5647. ↩︎
- Valadas, Jorge S., et al. “ER Lipid Defects in Neuropeptidergic Neurons Impair Sleep Patterns in Parkinson’s Disease.” Neuron, vol. 98, no. 6, 27 June 2018, pp. 1155-1169.e6, https://doi.org/10.1016/j.neuron.2018.05.022. ↩︎
- Monteleone, P., et al. “Blunting by Chronic Phosphatidylserine Administration of the Stress-Induced Activation of the Hypothalamo-Pituitary-Adrenal Axis in Healthy Men.” European Journal of Clinical Pharmacology, vol. 42, no. 4, 1992, pp. 385–388, https://doi.org/10.1007/bf00280123. ↩︎
- Buchowski, M S, et al. “Energy Expenditure of Genuine Laughter.” International Journal of Obesity, vol. 31, no. 1, 2 May 2006, pp. 131–137, https://doi.org/10.1038/sj.ijo.0803353. ↩︎
