Phosphatidylserine, a phospholipid found in high concentrations within the brain, plays a pivotal role in maintaining cellular function, particularly in the neurons. Its importance extends beyond cellular health, influencing cognitive functions and, intriguingly, sleep patterns. The exploration into phosphatidylserine’s benefits for sleep has unveiled a complex relationship that underscores its potential as a therapeutic agent in managing sleep disorders and enhancing sleep quality.
Research into phosphatidylserine’s impact on sleep has primarily focused on its ability to modulate the stress response. Cortisol, a hormone produced by the adrenal gland, is pivotal in the body’s response to stress. Elevated cortisol levels, particularly at night, have been linked to disrupted sleep patterns, including difficulties in falling asleep and decreased sleep quality. Phosphatidylserine has been shown to attenuate the adrenal response to stress, effectively reducing cortisol levels. A pivotal study demonstrated that supplementation with phosphatidylserine could reduce cortisol levels in response to stress, with a notable decrease in the cortisol to DHEAS (dehydroepiandrosterone sulfate) ratio, suggesting a potential mechanism through which phosphatidylserine could improve sleep by mitigating stress-induced disruptions Monteleone et al. [1]. Blunting by chronic phosphatidylserine administration of the stress-induced activation of the hypothalamo-pituitary-adrenal axis in healthy men.
Furthermore, phosphatidylserine’s role in cognitive functions, including memory, concentration, and learning, indirectly contributes to its sleep benefits. Poor sleep quality is often associated with diminished cognitive performance; thus, by supporting cognitive health, phosphatidylserine may also contribute to better sleep indirectly. Clinical trials have provided evidence of phosphatidylserine’s cognitive benefits, particularly in aging populations, with improvements in memory functions and cognitive flexibility Crook et al. [2].
Obtaining phosphatidylserine through diet is possible, with soybeans, white beans, egg yolks, chicken liver, and Atlantic mackerel being rich sources. However, the concentrations available through diet alone may be insufficient for therapeutic effects, particularly for stress reduction and cognitive enhancement. This has led to the development of phosphatidylserine supplements, derived initially from bovine cortex but now predominantly from soy and cabbage due to concerns about prion diseases. These supplements are widely available and recommended in doses ranging from 100 to 300 mg per day, depending on the individual’s needs and the specific outcomes desired.
Long-term usage of phosphatidylserine has been generally considered safe, with studies extending up to six months showing no significant adverse effects Jorissen et al. [3]. However, some individuals may experience side effects such as insomnia and stomach upset, particularly at higher doses. The concern over long-term safety primarily relates to the lack of extensive longitudinal studies beyond six months, leaving some questions about the potential for cumulative effects or interactions with other medications.
Historically, phosphatidylserine’s use was rooted in its cognitive benefits, with its sleep-related benefits emerging as a secondary discovery. Initially investigated for its role in improving cognitive function and slowing cognitive decline in the elderly, its ability to reduce stress and potentially improve sleep quality has broadened its therapeutic appeal. Today, phosphatidylserine is marketed not only as a cognitive enhancer but also as a supplement for stress reduction and sleep improvement, reflecting a shift towards a more holistic view of health that encompasses mental, emotional, and physical well-being.
In conclusion, phosphatidylserine presents a promising natural remedy for improving sleep quality, particularly for individuals experiencing stress-related sleep disturbances. Its dual role in supporting cognitive function and modulating the stress response underscores its potential as a multifaceted therapeutic agent. However, further research, especially long-term studies, is necessary to fully understand its safety profile and efficacy in diverse populations. As with any supplement, individuals should consult healthcare professionals before beginning phosphatidylserine supplementation, especially those with pre-existing health conditions or those taking other medications.
Written by: Joey Fio, Chief Programs Officer
