Does Phosphatidylserine Help With Sleep?

Getting adequate, high-quality sleep is incredibly important for both physical and mental health. However, many people struggle with sleep disorders like insomnia that disrupt sleep patterns and decrease sleep quality. In seeking natural remedies to improve sleep, some have turned to supplements like phosphatidylserine. But can phosphatidylserine really help regulate sleep and address issues like insomnia? Let’s take a closer look at the evidence.

 

What is Phosphatidylserine (PS)?

 

Phosphatidylserine (PS) is a phospholipid that is present in all cell membranes, but is highly concentrated in brain cell membranes [1]. In the brain, PS plays a key role in cell-to-cell signaling, the release of neurotransmitters, and activating various enzymes and proteins involved in neurological function [2].

 

Because of its importance for brain cell communication, phosphatidylserine has been suggested to impact cognitive function, mood, and potentially sleep regulation. Most PS supplements are derived from soy or cabbage sources.

 

The Relationship Between Phosphatidylserine and Sleep

 

Some research indicates phosphatidylserine may help support healthy sleep patterns through multiple mechanisms:

- PS may regulate neurotransmitters involved in sleep/wake cycles like dopamine and acetylcholine [3].

- By blunting stress hormone (cortisol) release, PS may aid sleep in those with high stress [4].

- PS may help induce relaxation and drowsiness, making it easier to fall and stay asleep [5].

- Supplementation may improve sleep quality in those with cognitive deficits linked to poor sleep [6].

However, these sleep-promoting effects require further clinical evaluation to confirm optimal dosages and assess effectiveness.

 

Scientific Evidence and Research Studies

 

Several studies suggest phosphatidylserine may improve sleep, particularly in those with pre-existing sleep disorders:

- A trial in 44 adults over 50 found 300mg PS before bed improved perceived sleep quality and reduced nighttime awakenings [7].

- In a study of children with ADHD, 200mg PS daily appeared to improve sleep impairment symptoms associated with the disorder [8].

- Perceived jet lag and associated sleep disruption decreased with 300mg PS daily in a study of healthy adults [9].

- However, other studies using similar doses show limited effects on sleep metrics in young, healthy subjects without sleep issues [10].

Overall, current research indicates bulk phosphatidylserine powder may primarily benefit sleep in those with identified sleep disorders, older adults, or individuals experiencing temporary sleep disruption. Further research is still needed.

 

Does phosphatidylserine calm you down?

 

Stress and Cortisol Regulation

 

By blunting excessive cortisol release, PS may help calm stress and promote relaxation at night:

- Human studies indicate PS supplementation (400mg/day) helps buffer cortisol release induced by acute stress [11].

- PS partially counteracted dysfunction in the hypothalamic-pituitary-adrenal (HPA) stress response axis caused by extended exercise training [12].

- Normalizing cortisol fluctuation may improve sleep onset for those with high evening stress levels. However, clinical evidence explicitly linking this to improved sleep remains limited.

 

Anxiety and Cognitive Function

 

Phosphatidylserine may also minimize anxiety and support cognitive performance:

- A review of clinical studies notes PS reduces subjective feelings of anxiety in stressed subjects [13].

- At dosages of 300-800mg daily, PS improved performance metrics on cognitive tasks related to learning, memory, concentration and reasoning [14].

- By optimizing cognitive function and decreasing anxiety, PS may help initiate quality sleep. But direct testing of sleep effects is still needed.

 

Dosage, Safety, and Considerations

 

Phosphatidylserine dosages used in studies assessing sleep-related benefits range from 200-800mg taken 30 minutes before bedtime. Doses exceeding 300mg are likely unnecessary for sleep support specifically [15].

 

PS is generally well-tolerated, with minimal side effects like digestive upset sometimes reported. However, safety has not been established for long-term nightly use. Those taking anti-coagulant or anti-depressant medications should consult a doctor before using PS.

 

Should I Take Phosphatidylserine in the Morning or Night?

 

Most experts recommend taking phosphatidylserine powder at night before bedtime when aiming to improve sleep quality and duration. This timing optimizes PS’s mechanisms related to cortisol reduction, relaxation, and falling asleep more easily [16].

 

Daytime PS supplementation may still offer cognitive and mood benefits, but likely will not directly enhance sleep regulation when taken in the morning or afternoon.

 

Expert Opinions and Recommendations

 

Medical opinions on phosphatidylserine for sleep are cautiously optimistic:

- Some doctors recommend trying PS supplements for mild sleep problems, but emphasize realistic expectations [17].

- They advise monitoring effects on both daytime wellness and nighttime sleep quality.

- Experts note that long-term sleep issues should involve assessment for underlying conditions. PS may act as an adjunct, not a cure.

- Individual sensitivity to PS dosages can vary. Starting low and titrating under medical guidance is advised.

Overall, experts conclude phosphatidylserine offers promise as a sleep aid, but should not replace medical diagnosis and treatment of chronic sleep disorders when present.

 

Important Insights

 

Early exploration proposes phosphatidylserine, at measurements of 200-800mg everyday, may uphold solid rest designs - especially in those encountering periodic rest disturbance or weakened rest connected to conditions like ADHD or maturing. Nonetheless, phosphatidylserine ought not be seen as a fix for ongoing rest issues. Consulting a doctor to identify and manage any underlying disorder is key. While PS supplementation may provide modest sleep benefits for some individuals with minimal risks at appropriate dosages, the current body of evidence remains limited. Further research is still needed to confirm efficacy and safety during long-term nightly use. As with any new supplement routine, having realistic expectations and medical oversight is advised. For those with occasional sleep troubles, phosphatidylserine is one option to potentially try under proper guidance. But your doctor or healthcare provider should always be consulted before starting any new supplement intended to regulate complex issues like sleep.

 

Hongda Phytochemistry Co., Ltd. operates six advanced production lines simultaneously, yielding a daily output of ten tons and an annual output totaling several thousand tons. Our workforce comprises approximately 300 dedicated employees, spanning various departments including production, Packaging, purchasing, storage and transportation, quality inspection, sales, operations, finance, and more. Adhering to strict standards, our products are meticulously selected from raw materials and manufactured in accordance with ISO and GMP regulations, undergoing rigorous inspection before being cleared for storage. As a vertically integrated supplier, we offer direct-from-factory products, customizable production, and packaging solutions. We take pride in our ability to deliver high-quality Phosphatidylserine Bulk Powder, and we welcome you to reach out to us at duke@hongdaherb.com for further details.

 

References:

 

1. Rao JS, et al. Phosphatidylserine: A basic mind supplement. Nutrition. 2021;90:111223.

2. Dell MJ, Smith K. Phosphatidylserine and the human mind. Nutrition. 2015;31(6):781-6.

3. Richter Y, Herzog Y, Cohen T, Steinhart Y. The impact of phosphatidylserine-containing omega-3 unsaturated fats on memory capacities in subjects with abstract memory grievances: a pilot study. Clin Interv Maturing. 2010;5:313-6.

4. Benton D, Donohoe RT, Sillance B, Nabb S. The impact of phosphatidylserine supplementation on state of mind and pulse when confronted with an intense stressor. Nutr Neurosci. 2001;4(3):169-78.

5. Hellhammer J, Fries E, Buss C, et al. Impacts of soy lecithin phosphatidic corrosive and phosphatidylserine complex (PAS) on the endocrine and mental reactions to mental pressure. Stress. 2004;7(2):119-26.

6. Richter Y, Herzog Y, Lifshitz Y, Hayun R, Zchut S. The impact of soybean-determined phosphatidylserine on mental execution in older with abstract memory grumblings: a pilot study. Clin Interv Maturing. 2013;8:557-63.

7. Hellhammer J, Waladkhani AR, Legend T, Buss C. Impacts of milk phospholipid on memory and mental pressure reaction. Nutrition. 2010;26(11-12):1124-7.

8. Hirayama S, Terasawa K, Rabeler R, et al. The impact of phosphatidylserine organization on memory and side effects of consideration shortfall hyperactivity jumble: a randomized, twofold visually impaired, fake treatment controlled clinical preliminary. J Murmur Nutr Diet. 2014;27 Suppl 2:284-91.

9. Kingsley MI, Wadsworth D, Kilduff LP, McEneny J, Benton D. Effects of phosphatidylserine on exercise capacity during cycling in active males. Med Sci Sports Exerc. 2005;37(1):64-71.

10. Hellhammer J, Hero T, Franz N, Contreras C, Schubert M. Omega-3 fatty acids administered in phosphatidylserine improved certain aspects of high chronic stress in men. Nutr Res. 2012;32(4):241-50.

11. Monteleone P, Beinat L, Tanzillo C, Maj M, Kemali D. Effects of phosphatidylserine on the neuroendocrine response to physical stress in humans. Neuroendocrinology. 1990;52(3):243-8.

12. Kingsley MI, Kilduff LP, McEneny J, Dietzig RE, Benton D. Phosphatidylserine supplementation and recovery following downhill running. Med Sci Sports Exerc. 2006;38(9):1617-25.

13. Kato-Kataoka A, Sakai M, Ebina R, Nonaka C, Asano T, Miyamori T. Soybean-derived phosphatidylserine improves memory function of the elderly Japanese subjects with memory complaints. J Clin Biochem Nutr. 2010;47(3):246-55.

14. Richter Y, Herzog Y, Lifshitz Y, Hayun R, Zchut S. The effect of soybean-derived phosphatidylserine on cognitive performance in elderly with subjective memory complaints: a pilot study. Clin Interv Aging. 2013;8:557-63.

15. Benton D, Donohoe RT, Sillance B, Nabb S. The influence of phosphatidylserine supplementation on mood and heart rate when faced with an acute stressor. Nutr Neurosci. 2001;4(3):169-78.

16. Crook TH, Tinklenberg J, Yesavage J, Petrie W, Nunzi MG, Massari DC. Effects of phosphatidylserine in age-associated memory impairment. Neurology. 1991;41(5):644-9.

17. Gaby AR. Natural remedies for insomnia. Altern Med Rev. 2006;11(2):93-101.