Phosphatidylserine (PS) is a naturally occurring phospholipid found in the cell membranes throughout the body, particularly concentrated in brain cells. It plays a role in various cellular functions, including cell signaling and maintaining the fluidity of cell membranes. As a supplement, phosphatidylserine is often sought for its potential benefits in supporting cognitive functions such as memory, learning, and overall brain health.
Understanding Phosphatidylserine
It is crucial for maintaining the structure and function of neurons, facilitating the transmission of nerve impulses. This compound helps cells communicate effectively and supports the health of brain cells as individuals age. Many people take phosphatidylserine as a supplement to support cognitive abilities like focus and memory.
While the body can produce some phosphatidylserine, dietary sources like certain fish, organ meats, and some vegetables also provide it. Supplemental forms are often derived from soy or sunflower lecithin, offering a concentrated dose. These supplements are used by individuals looking to support their brain function and mental clarity.
How Phosphatidylserine Affects Stress and Cortisol
Phosphatidylserine has been studied for its ability to influence the body’s response to stress, primarily by modulating the activity of the hypothalamic-pituitary-adrenal (HPA) axis. The HPA axis is a complex neuroendocrine system that regulates the body’s reaction to stress, leading to the release of hormones like cortisol. Cortisol is often referred to as the “stress hormone” and plays a role in various bodily functions, including metabolism and the immune response.
Research indicates that phosphatidylserine can help blunt the increase in cortisol levels that typically occurs in response to physical or psychological stress. By supporting the regulation of the HPA axis, PS may help the body return to a state of balance more efficiently after a stressful event. This action is thought to contribute to its observed benefits in reducing feelings of stress and promoting a sense of calm.
The Connection Between Phosphatidylserine and Sleep Disturbances
While phosphatidylserine is often used to help manage stress, which can indirectly improve sleep, some individuals report experiencing sleep disturbances, including increased alertness or difficulty falling asleep, after taking it. This paradoxical effect is not common but can occur, particularly with higher doses or improper timing of supplementation. The primary mechanism through which PS influences sleep is its interaction with cortisol levels.
Normally, cortisol levels are highest in the morning, helping to promote wakefulness, and gradually decline throughout the day, reaching their lowest point before sleep. If phosphatidylserine is taken too late in the day, especially in the evening, its cortisol-lowering effects might interfere with this natural rhythm. By suppressing the slight rise in cortisol that can sometimes occur in the late afternoon or early evening, PS might inadvertently prolong a state of wakefulness in sensitive individuals. Additionally, some theories suggest that in certain people, PS might stimulate neurotransmitters in a way that promotes alertness rather than relaxation.
This potential for sleep disruption highlights the individual variability in response to supplements. While many find PS helpful for stress reduction, which can indirectly aid sleep, a minority may experience an unwanted increase in alertness. The effects can vary significantly based on an individual’s unique neurochemistry and the specific timing of the supplement.
Strategies for Taking Phosphatidylserine Without Disrupting Sleep
To minimize the potential for phosphatidylserine to disrupt sleep, several strategies can be considered. Starting with a lower dose is often recommended, such as 100 to 200 milligrams per day, to assess individual tolerance. Gradually increasing the dose if needed can help determine the optimal amount without adverse effects.
The timing of supplementation is also a significant factor. Taking phosphatidylserine earlier in the day, such as in the morning or early afternoon, can help align its cortisol-modulating effects with the body’s natural diurnal rhythm. This allows the compound to exert its influence on stress hormones without interfering with the natural evening decline in cortisol needed for sleep initiation. Paying attention to how your body responds and adjusting the timing or dose accordingly is important.
If sleep disturbances persist despite adjusting dosage and timing, it may be beneficial to temporarily discontinue the supplement to see if sleep patterns improve. Consulting with a healthcare professional before starting any new supplement, especially if you have pre-existing sleep issues or are taking other medications, is always a prudent step. They can offer personalized guidance based on your health profile.