In this guide, we explore everything you need to know about phosphatidylserine vs phosphatidylcholine — from the science behind it to practical steps you can take starting today.
What Is Phosphatidylserine and Phosphatidylcholine?
Phosphatidylserine and Phosphatidylcholine are two of the most studied phospholipids (fatty acids) in the world due to their ability to help with brain functions, mental activities, memory, and even other areas of neurology.
Phosphatidylcholine and Phosphatidylserine are two common types of phospholipids that almost everyone applies in nutrition due to their various benefits. These new supplements are widely available, but one often asks what each of them offers. One-part phosphatidylserine is excellent for advanced functions in cognitive abilities and memorization, while Phosphatidylcholine is excellent for the liver, cell membranes, and digestion.
Like phosphatidylserine, Phosphatidylcholine can improve cognitive functions and memory, too. It serves as a powerful, free-radical quenching antioxidant. Phospholipid’s combined anti-oxidative and anti-inflammatory properties are believed to help slow down the aging process by shielding cell membranes from free radical attack. Moreover, phosphatidylcholine contributes actively to the cell membranes together with liver health and aids digestion as well as fat metabolism.
So, which one should you use? The answer would depend much more on what you need. Phosphatidylserine is a better choice for folks looking for cognitive benefits. On the other hand, phosphatidylcholine could be a better option if you are worried about liver function and fat metabolism. Talk to your doctor about your personal needs before making a decision on the supplement.
What is Phosphatidylserine?
The body contains a substance known as Phosphatidylserine which is found in the brain and in cell membranes for healthy functioning.
How is Phosphatidylserine Made?
Phosphatidylserine can be made by every cell in the body. The body has to choline produce phosphatidylserine. Choline is converted to phosphatidylserine by an enzyme known as serine racemase. In the brain, phosphatidylserine can be made from the amino acid called serine. The serine is a precursor of Phosphatidylserine.
Where is Phosphatidylserine Found?
Phosphatidylserine is located in high amounts in the brain, cell membranes, and in the nerve cells. Other dietary sources include spinach, red meats, beef liver, fish, and soybeans.
There are many benefits of phosphatidylserine:
Phosphatidylserine Benefits and Brain Health
Phosphatidylserine is suggested to play a role in healthy brain function. It is a vital component of cell membranes, especially in the hippocampus, the part of the brain that deals with memory. Phosphatidylserine is a lipid material located in the cell membranes. It aids in cell signaling and assists in the synthesis of acetylcholine, a major neurotransmitter that facilitates interactions between brain cells as well as supports memory, which most likely helps some age-related memory impairment and cognitive deficits. Phosphatidylserine is known to improve acetylcholine.
Phosphatidylserine is known to enhance memory and learning and to ease the symptoms of Alzheimer’s and other types of dementia in people with these conditions. Phosphatidylserine may work with other memory supplements such as choline and Huperzine A.
Phosphatidylserine also facilitates the regulation of cortisol activities in the body, the stress hormone that is usually raised in those with memory impairment problems and depression.
How does phosphatidylserine regulate cortisol levels?
The adrenal glands secrete cortisol in response to stress. Having an elevated level of these hormones can damage one’s memory and can even result in depression. Phosphatidylserine seems to reduce cortisol levels for more than one reason. First, it might connect with cortisol while it is in the bloodstream, stopping it from going to the brain, where it can trigger damage. It might also decrease the amount of cortisol produced in the first place. Phosphatidylserine definitely appears to reduce levels of cortisol by blocking the enzyme which forms cortisol in the first place.
Studies have shown that phosphatidylserine helps with lowering the levels of cortisol in healthy individuals. In one trial, a sample population of medical students’ alertness and memory were tested and recorded before and after administration of phosphatidylserine. The students’ alertness and memory are measured when their cortisol levels spike the most, the day before an important exam. After taking phosphatidylserine, their cortisol levels lowered. What’s more, the students said their overall mood was better and their memory enhanced.
Phosphatidylserine Benefits and the Immune System
Phosphatidylserine has been shown to support healthy immune function. It helps modulate inflammation within the body and a person’s immune activity.
Phosphatidylserine has the potential to lower inflammation by stopping the functioning of phospholipase A2 which plays a role in the creation of prostaglandins. Phosphatidylserine could potentially aid with allergies and asthma by decreasing inflammation.
Phosphatidylserine Benefits and Muscle Health
Phosphatidylserine is capable of alleviating muscular pain and soreness. It is also part of the muscle controlling neurotransmitters’ biosynthetic pathway, which can explain his action on muscular fatigue.
Phosphatidylserine Benefits and Liver Health
Phosphatidylserine shields the liver from damages caused by alcohol and enhances the liver’s capacity to metabolize lipids. It can also decrease the inflammation of the liver which reduces the severity of liver disease.
Phosphatidylserine and Fatigue
Phosphatidylserine is a precursor of brain neurotransmitters responsible for energy metabolism. It can balance these out to alleviate fatigue and improve mental performance.
Phosphatidylserine and Sleep
Phosphatidylserine can promote sound sleep by lowering cortisol and increasing melatonin, which helps control the sleep-wake cycle.
Phosphatidylserine and Depression
Phosphatidylserine, a brain constituent, decreases the degeneration of natural antidepressants known as endorphins. This neurochemical also has antioxidant properties because it prevents the oxidation of dopamine and serotonin, which helps improve depression. An 80-subject, double-blind, placebo-controlled study with depressed and anxiety-ridden patients showed improvement in depression symptoms with the use of phosphatidylserine.
Phosphatidylserine and Anxiety
A constituent of the brain, phosphatidylserine lessens the destruction of endorphins, which are anxiety-relieving substances produced by the body.
Phosphatidylserine and Glucose Levels
In diabetic individuals, phosphatidylserine was noted to decrease their sugar levels. It may act in such a way that the body uses insulin better, thereby maintaining blood glucose levels within the normal range.
Phosphatidylserine and Weight Loss
The weight loss properties of phosphatidylserine have been linked to its ability to enhance lipolysis through the stimulation of hormone-sensitive lipase.
Phosphatidylserine and Heart Health
The influence of phosphatidylserine on cardiovascular tissues is known, but his mechanism of action is unknown. It may also lower arterial pressure by inhibition of angiotensin converting enzyme (ACE). There is some evidence that phosphatidylserine increases myocardial contractility, as well as improving the control of blood pressure, heart rate, and other cardiovascular parameters.
It is suggested that phosphatidylserine supplements be taken in doses of 100 to 400 mg every day.
What Is Phosphatidylcholine?
Phosphatidylcholine is created in the body during the daily choline intake. The body synthesizes choline without requiring it to be part of the diet’s food, unlike phosphatidylcholine. While phosphatidylcholine is found in meat, fish, eggs, and soybeans, it is also a part of lecithin, which is used as a food additive.
Lecithin is available in capsule or tablet form for dietary supplement purposes. Phosphatidylcholine is also present in meats, eggs, fish, and soybeans.
Unlike phosphatidylserine, the body cannot synthesize phosphatidylserine. For example it can be produced so does phosphatidylcholine and it is a parent compound from which serine and other compounds can be made.
How Much Is Needed? At present, the suggested dose is completely unknown for an average person. Information is insufficient to ascertain whether or not additional doses of phosphatidylcholine would be detrimental.
What are the benefits?
Phosphatidylcholine provides many functions in the body. It is a compound that can be changed to another essential nutrient called choline. Phosphatidylcholine is responsible for many crucial functions in your brain such as memory and learning. While in the brain, phosphatidylcholine gets converted to acetylcholine, which is a neurotransmitter important in memory, learning, and thinking.
Most of our voluntary movements are controlled by the neurotransmitter called “acetylcholine.” Phosphatidylcholine is indeed among the rare substances that are capable of penetrating the blood-brain barrier. That makes it one of the most effective cognitive enhancers available. Phosphatidylcholine is also a powerful free-radical scavenger that shields brain tissues from oxidative damage, thus alleviating the risks of Alzheimer’s, Parkinson’s, and various other neurodegenerative conditions.
Phosphatidylcholine is needed for myelin formation, which is an insulator of nerve cells and accelerates the transfer of information; hence, it may assist in averting age-related cognitive deterioration. Short-term and long-term memory expressions also require phosphatidylcholine for new brain cell formation and its regulation. Regulating the permeability of the cell membrane assists in the release of neurotransmitters and phosphatidylcholine scaffolds for new synapse formation and cognition.
Phosphatidylcholine helps sustain a balanced inflammatory response by aiding macrophages, the white blood cells that clean up cell debris. In addition, it is important to protect the liver and support the normal function of the immune system.
Phosphatidylcholine Benefits and Liver Health
As the largest organ in the human body, the liver is responsible for cleaning the blood of harmful substances. Once the liver becomes damaged, it can no longer perform vital functions. If taken as a supplement, Phosphatidylcholine may help reverse liver damage or slow the progression of liver disease. Phosphatidylcholine also improves the liver’s function of cleansing the blood and fat deposit harm. Fatty liver disease is one of the most growing issues these days, and it simply means the liver has excess fat.
Phospholipid aids in the breakdown of toxic substances in the liver, which reverses fatty liver damage. Recent studies show that long-term use of phosphatidylcholine supplements improves the liver’s functionality by reducing fatty deposits in the liver.
Phosphatidylcholine and Heart Health
Some studies have shown that taking supplements of phosphatidylcholine may reduce the chance of suffering from a heart attack by dropping the LDL or ‘bad’ cholesterol and increasing HDL or ‘good’ cholesterol. Furthermore, phosphatidylcholine aids vascular health as well since it helps lessen the development of fat deposits within the arteries and coronary vessels. This property of phosphatidylcholine helps prevent heart attacks as well as cardiovascular diseases.
Phosphatidylcholine Benefits Help Memory
Being a highly effective source of acetylcholine, Phosphatidylcholine improves the memory and attention span of people suffering from degenerative brain disorders. It may also help patients suffering from psychomotor conditions.
Phosphatidylcholine Benefits and Digestion
Phosphatidylcholine is essential in the production of bile acids, which assist in digesting fats. It also slows the digestive process of fat-soluble vitamins A, D, E, and K. Phosphatidylcholine is useful in bile acids for fat digestion. It also slows the digestion of fat-soluble vitamins A, D, E, and K. An ulcerative colitis, which is the inflammation of the colon, is associated with diarrhea occurrences, stomach pain and cramping, and bleeding of the intestines. Phosphatidylcholine helps with the symptoms of ulcerative colitis. It may assist in relieving irritable bowel syndrome (IBS) symptoms. Phosphatidylcholine is also effective in relieving gallbladder disease symptoms.
- Phosphatidylcholine Benefits and Fat Metabolism
- Phosphatidylcholine is useful in the metabolism of fats.
- Phosphatidylcholine Benefits and Energy Production
- Aerobic metabolism utilizes broken-down phosphatidylcholine to create energy.
- Phosphatidylcholine Benefits and Muscle Metabolism
- Get your muscles in gear: phosphatidylcholine produces acetylcholine, your muscles’ helper for contraction and relaxation.
In conclusion, there are many advantages of using phosphatidylserine and phosphatidylcholine, although depending on what the individual considers one will be better. Phosphatidylserine is great for cognitive function and remembering things, on the other hand, phosphatidylcholine does better with heart and liver health. Consult a physician to determine which phospholipid is more appropriate for you.
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Dr. Ava Bell-Taylor, M.D.
Board-Certified OB/GYN & Functional Medicine Physician
Dr. Ava Bell-Taylor is a board-certified OB/GYN and functional medicine physician specializing in hormone balance, adrenal health, and whole-body wellness. She is the co-founder of Taylor MD Formulations and Taylor Medical Group in Atlanta, Georgia.
Learn more about Dr. Bell-Taylor
