Phospholipid
Phosphatidylserine
A phospholipid essential for maintaining healthy brain cell structure and cognitive function.
KÖGN Health grades Phosphatidylserine as A (Strong evidence) and rates it 4.3 out of 5.
Last reviewed · June 2026
Primary effects
- Improved memory
- Reduced stress
- Cognitive support
How it works
Supports cell membrane integrity and neurotransmitter function, particularly in memory processes.
Overview
Phosphatidylserine is a key structural component of brain cell membranes and plays an important role in cell signalling and communication. It has been studied for its effects on memory, stress reduction, and age-related cognitive decline. Its benefits are most noticeable with consistent use over time rather than immediate effects.
The evidence
Phosphatidylserine is a phospholipid concentrated in brain cell membranes. Older controlled trials — and more recent soy-derived and PS-plus-DHA studies — report modest improvements in memory and attention in older adults with age-related memory complaints. Evidence in healthy young adults is thin, and early positive trials used a bovine-cortex source no longer in use. KÖGN reads it as a modest, mostly older-adult memory aid.
How to dose it
Commonly studied at 100–300 mg/day, often split across meals, taken for several weeks to months.
When to take it
Chronic — benefits accrue over weeks.
Safety & side effects
Well tolerated; occasional mild GI upset or insomnia if taken late. Modern supplements are soy- or sunflower-derived.
Who should avoid it
Speak to a clinician if you take anticoagulant or anticholinergic medication. Choose a sunflower-derived product if you avoid soy. Safety in pregnancy is not established.
References
Related ingredients
Graded entries that target the same cognitive goals.
Categories
Draft — the dose, safety and evidence notes on this entry were prepared from the published literature and are pending editorial and clinical review.
Educational information, not medical advice. The evidence grade is KÖGN’s editorial assessment of published research, not a health claim. Speak to a qualified clinician before changing what you take.