An introduction to Phosphatidylserine

What is Phosphatidylserine?

Phosphatidylserine (PS) is a fat-like substance in cell membranes, important for their structure and function, particularly in the brain. The principal location of this phospholipid is within the neuronal membranes, where it activates processes facilitating communication among the cells of the brain. This communication is what underlines basic cognitive activities, such as memory formation, learning, and attention.
 
While the body produces phosphatidylserine, intake through diet may assist with maintaining optimal levels, especially when natural production starts to deplete due to age. 

PS can be found in minute amounts from various food sources and is also a key ingredient featured in some dietary supplements focused on cognitive health.

Best Food Sources of Phosphatidylserine

Phosphatidylserine can be found in a number of different foods, in varying degrees. 
Below we have compiled a list of foods that are high in phosphatidylserine that can be added to your diet to increase your PS intake:
 
Fatty Fish
Fatty fish like salmon, mackerel, and tuna contain this important nutrient, and also include other key nutrients of great benefit to the brain and overall cognitive health, including omega-3 fatty acids. 
 
Soybeans and Soy Products
Soybeans and their byproducts, like tofu and soy milk, are great sources of phosphatidylserine for vegetarians and vegans. 

Organ Meats
Liver and kidneys are also rich sources of phosphatidylserine, and contain other vital nutrients such as Vitamin B12 and iron. 
 
Eggs
Egg yolks in particular are a source of phosphatidylserine and contain choline, iron, and Vitamins A, D and B12.
 
Sunflower and Other Seeds
Seeds, like sunflower seeds, are a great plant-based source of phosphatidylserine and make for a quick and easy snack.
 
Supplements
For people who can't get enough phosphatidylserine from their diet, supplements are an easy and convenient option. 
There are a number of cognitive health nutrition supplements available to choose from that typically source phosphatidylserine from soy or sunflower lecithin and are able to offer a standardized and reliable dose.

Incorporating Phosphatidylserine into Your Diet

Foods rich in phosphatidylserine can be easily incorporated into your daily diet given that they are widely and readily available. 
Here are some examples of how you can do so:

• Add fatty fish like salmon or tuna to your weekly meal plan.
• Include tofu or soy milk as a plant-based protein source.
• Sprinkle sunflower seeds over salads or yogurt for added texture.
• Opt for a high-quality cognitive health nutrition supplement. 
  

Conclusion

Phosphatidylserine is important not only for brain function but other bodily functions as well. Be it through natural food sources or supplementation, phosphatidylserine can be easily included in one's diet to increase your daily intake.