Phosphatidylserine: A phospholipid that supports the central nervous system
As the field of nutraceutics expands, it is opening up more and more space to the field of neurocognition, both to improve our neurobrain function and to prevent degenerative phenomena associated with pathology and aging. Here, we hear of “nootropic” substances (or intelligent-promoting drugs), synthetic or natural elements that “have an effect on the mind” (from the Greek “noos” = “thought” and “tropein” = “attention”), which allow, for various mechanisms of action, to improve our physical and mental states, improve neurocognitive aspects, increase memory capacity, and improve our physical and mental health. Reaction and decision time, mood and general mental performance. Phosphatidylserine (PS) is undoubtedly one of the most effective and important natural nootropics on the market today, capable of improving attention span, reaction and recall time, memory, and mood.
¿Qué es la phosphatidylserine?
It is the phospholipid component of the membrane that envelops each of our brain cells: it helps maintain their fluidity and permeability, thus enabling proteins, enzymes, oxygen and glucose to move efficiently in and out of each cell. On the other hand, phosphatidylcholine (PC) is the most abundant phospholipid in the brain and is found in the outer layer of the membrane of brain cells. Phosphatidylserine makes up about 15% of the brain’s total phospholipid library and is part of the inner layer of cell membranes. Of course, both are essential for maintaining optimal cognitive health. Phosphatidylserine is involved in controlling membrane fluidity and regulating all activities carried out in this brain cell. When the membranes of brain cells are healthy, they are malleable, mobile and flexible. But with age, phospholipids, including phosphatidylserine, begin to decline. Cell membranes begin to harden, and attention, concentration, memory, mood, and learning begin to suffer.
Phosphatidylserine interacts with cellular proteins to regulate the activity of nerve receptors, enzymes, ion channels, and signaling molecules. It is also involved in building mitochondria, the energy centers of each brain cell, and even promotes the production of nerve growth factor (NGF). Let’s see how “common” and important the presence of this phospholipid in the nervous system is. Speaking of channels, its transfer also affects the “intercellular” signaling molecules of neurons across synapses. This cellular communication is how we “form” memories. On the positive side, we can support the presence of phospholipids and slow down the process. The amount and type of long-chain fatty acids in the diet can affect the composition of these cell membranes. Cell structure and function depend on an ideal balance of fats, including cholesterol, oleic acid, palmitic acid, and stearic acid fatty acids, as well as essential fatty acids such as omega-3. Without this correct balance, cell membrane function is impaired.
As we age, our brain chemistry and energy metabolism change: the membranes of brain cells lose mobility; ↓ Neurotransmitter signals decrease; ↓ Decrease in recall power, reaction time and mood; ↓ Memory reduction; All of these changes can happen at any age, and they begin as early as our 30s.
Our cell membranes are affected by the food we eat, what we drink, how we live, the air we breathe, and many other factors. Phosphatidylserine is found in some of the foods we normally eat, but not always in “easily accessible” forms or in forms that are particularly appealing to everyone’s palate: chicken hearts, Atlantic mackerel, soy lecithin, cabbage, egg yolks, cow brains, and Atlantic herring. So it’s easy to understand that our diet doesn’t always provide enough of these precious phospholipids: The best way to maintain adequate levels of phosphatidylserine in the brain is to take phosphatidylserine as a supplement (made from soy extract or sunflower lecithin). Phosphatidylserine supplements can greatly help combat age/aging-related cognitive decline and related disorders, adolescents with ADHD, as well as students, athletes, managers, members of the military… Anyone who wants to support and improve their psycho-physical performance.
Let’s understand the role of this precious phospholipid in more detail:
• Neural optimization: Phosphatidylserine keeps brain cells mobile and permeable. This neuroplasticity helps neurons form new connections necessary for memory formation. PS is essential for “cleaning” damaged neurons and maintaining the “normal functioning” of the brain.
• Increases mental energy by promoting the flow of glucose and oxygen required by brain cells.
Phosphatidylserine is a component of the flow of key neurotransmitters such as dopamine and acetylcholine. Phospholipids contain choline, which is a precursor to acetylcholine (ACh). Therefore, more PS will increase the level of ACh in our brain, which will improve cognition, memory, and mood.
• It promotes neurogenesis and prolongs the survival and health of neurons, and it has been well demonstrated that phosphatidylserine (PS) can slow the progression of age-related cognitive decline. In this regard, there is a study that treated 149 patients who met the criteria for age-related memory impairment with 100 mg of phosphatidylserine or placebo for 12 weeks. Patients treated with phosphatidylserine performed better on tests related to learning and memory tasks of daily living. Phosphatidylserine has also been indirectly shown to promote sleep. Among its many properties, it has been shown to affect the contrast and regulation of excess cortisol, which is known to cause many health problems if it is too high over a long period of time. The persistent presence of excess circulating cortisol can cause desensitization of the hypothalamus and hippocampus, which act as thermostats that intercept cortisol, so its levels may remain too high.
Phosphatidylserine has been shown to restore the efficiency of the hypothalamus and hippocampus, which are able to reduce cortisol levels according to circadian rhythms, thus counteracting many of the potential disturbances they can cause.
Through synergy, we find ourselves communicating more effectively and efficiently between neurons, we store more memories, and we are more able to learn and store concepts, as well as recall them. So we can define it as a real help to our ‘neuroplasticity’, as well as a tonic and regenerating agent for our brain cells, which get more nutrients and oxygen, and our neurotransmitters are more ‘present’.
Phosphatidylserine is not suitable for young population, this is clearly stated in the literature, only suitable for mental people over 30 years old!
Reference: According to a 2015 meta-analysis, 300 mg of PS per day “supports human cognitive functions, including short-term memory formation, long-term memory consolidation, the ability to create new memories, the ability to recover memories, the ability to learn and recall information, the ability to focus, reasoning and problem solving, language skills, and communication.” Glade MJ, Smith K. Phosphatidylserine and the human brain. Nutrition. June 2015; 31 (6) : 781-6. Doi: 10.1016 / j. ut 2014.10.014. Epub on November 4, 2014. PMID: 25933483. Glade MJ, Smith K. Phosphatidylserine and the human brain. Nutrition. June 2015; 31(6) : 781-6. Doi: 10.1016 / j. ut. 2014.10.014. Epub, 4 November 2014. PMID: 25933483. Leventis PA, Grinstein S. Distribution and function of phosphatidylserine in cell membranes. Annu Rev Biophys. 2010; 39:407-27. The ministry of the interior: 10.1146 / annurev. Biophys. 093008.131234. PMID: 20192774. Hirayama S, Terasawa K, Rabeler R, Hirayama T, Inoue T, Tatsumi Y, Purpura M, Jager R. Effects of phosphatidylserine administration on memory and symptoms in Attention Deficit hyperactivity disorder: a randomized, double-blind, placebo-controlled clinical trial. J Hum Nutr diet. April 2014; 27 Supplement 2:284-91. Ministry of the Interior: 10.1111/jhn.12090. Epub, 17 March 2013. PMID: 23495677. Kim HY, Huang BX, Spector AA. Phosphatidylserine in the brain: metabolism and function. Prog Lipid Res. October 2014; 56:1-18. The ministry of the interior: 10.1016 / j. lipres 2014.06.002. Epub 30 June 2014. PMID: 24992464; PMCID: PMC4258547. More MI, Freitas U, Rutenberg D. More mi, Freitas U, Rutenberg D. Positive effects of soy lecithin derived phosphatidylserine plus phosphatidic acid on memory, cognition, daily function, and mood in elderly patients with Alzheimer’s disease and dementia. Advanced therapy. December 2014; 31(12) : 1247-62. Ministry of the Interior: 10.1007/s12325-014-0165-1. Epub, 21 November 2014. PMID: 25414047; PMCID: PMC4271139. Zhang YY, Yang LQ, GUO LM. Effects of phosphatidylserine on memory in Alzheimer’s disease patients and rats. Genet Moore Institute August 10, 2015; 14(3) : 9325-33. Doi: 10.4238/2015. August. 10.13. PMID: 26345866. Nerozzi D, Aceti F, Melia E, Magnani A, Marino R, Genovesi G, Amalfitano M, Cozza G, Murgiano S, De Giorgis G, etc. Phosphatidylserine and memory impairment in the elderly. Clinical therapy. (a) 15 March 1987; 120(5) : 399-404. In Italian. PMID: 3034480.
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