Finding Phosphatidylserine: Natural Sources and Supplements

Phosphatidylserine (PS) is a crucial phospholipid that plays a vital role in brain health, memory, focus, and cognitive function. It is found in high concentrations in the brain and supports neuronal communication, neurotransmitter release, and neuroprotection. While many people seek PS through dietary supplements, natural food sources can also provide this essential nutrient.
If you’re looking to buy phosphatidylserine or want to explore cognitive health nutrition, this introductory guide will help you to understand the best natural sources, the differences between supplements and food sources, and how PS can benefit different age groups.

Best Natural Sources of Phosphatidylserine

Phosphatidylserine is present in both animal-based and plant-based foods, but the concentration varies significantly. Animal sources tend to have higher levels of PS, while plant-based sources are limited.

Animal-Based Sources (Highest in PS)

  • Organ Meats (Liver, Kidney, Heart) – These contain moderate to high levels of PS, making them good dietary sources.
  • Fatty Fish (Mackerel, Herring, Tuna) – Fish contains brain-supporting omega-3s alongside PS, which enhances cognitive benefits (Richter et al., 2010).
  • Egg Yolks – A moderate source of PS, known to support choline and neurotransmitter production (Janist et al., 2019).
  • Goat Milk – A lesser-known but valuable natural source of PS, containing higher phospholipid levels than cow’s milk (Zancada et al., 2013).

Plant-Based Sources (Lower in PS)

  • Soy Lecithin – The most widely used plant-based PS source, commonly found in supplements (Moré et al., 2014).
  • White Beans – One of the few legumes that contain small amounts of PS.
  • Cabbage & Leafy Greens – Have trace amounts of PS but contribute to phospholipid intake in a plant-based diet.

How Goat Milk Compares as a Natural Source of PS

Goat milk stands out as a natural source of PS because it contains PS in its milk fat globule membrane, making it easier for the body to digest and absorb. Compared to cow’s milk, goat milk has:

  • Higher phospholipid content, meaning a greater amount of naturally occurring PS (Cerbulis et al., 2006).
  • Better digestibility, making it an excellent option for people with lactose intolerance or sensitivity to cow’s milk.
  • Naturally emulsified PS, which supports efficient absorption without requiring additional processing.
  • Some functional dairy products even fortify goat milk with additional PS to create brain-boosting formulas, which can be especially beneficial for children and older adults.

Factors Affecting Phosphatidylserine Content in Foods

Species & Diet

Animal-based sources naturally have higher PS levels than plants due to its role in cell membranes. Goat milk is richer in phospholipids than cow’s milk, making it a superior dairy choice (Zancada et al., 2013).

Processing & Cooking Methods

Heat-sensitive – Cooking, boiling, and pasteurization reduces PS content (Hon, 2014). Whole goat milk retains more PS than skim milk, as PS is mainly found in the milk fat globules.

Storage & Oxidation

Phospholipids degrade when exposed to oxygen, making fresh, minimally processed sources the best. Refrigeration and proper packaging help preserve PS levels (Cerbulis et al., 2006).

Who Can Benefit from Phosphatidylserine?

Children

  • Supports brain development, learning, and attention.
  • PS supplementation has shown improvements in ADHD symptoms (Tang et al., 2015).

Adults

  • Reduces mental fatigue and stress.
  • Helps improve focus and cognitive performance in busy professionals.

Seniors 

  • PS helps slow cognitive decline and memory loss in aging adults (Crook et al., 1991).
  • Goat milk and fortified dairy products provide a natural, safe way to boost PS intake.

Note: Phosphatidylserine is safe for all ages, but individuals on blood thinners should consult a doctor before taking high doses.

Where to Buy Phosphatidylserine?

  • Goat Milk Products – Available at health food stores and organic markets. Look for whole goat milk for better PS content.
  • PS Supplements (Capsules, Powders, Emulsions) – Found at health stores and online retailers. Choose soy-derived or fish-derived PS for best absorption.
  • Functional Dairy (PS-Fortified Milk Products) – Some brands offer PS-enriched goat milk and dairy formulas for enhanced cognitive health nutrition which can be purchased through online retailers.

Final Thoughts

Phosphatidylserine is essential for brain health and cognitive function and can be obtained from natural foods like goat milk, fish, and soy lecithin supplements. While goat milk provides a natural source of PS, those seeking higher doses for cognitive enhancement may benefit from supplements or fortified dairy products. So, if you're looking to boost your cognitive health, look for a PS-rich goat milk, high-quality supplements, or functional foods for better cognitive performance.

References:

  1. Cerbulis, J., Parks, O., & Farrell, H. (2006). Fatty acid composition of polar lipids in goats' milk. Lipids, 18, 55-58.
  2. Crook, T., Tinklenberg, J., Yesavage, J., Petrie, W., Wells, C., Nunzi, M., & Massari, D. (1991). Effects of phosphatidylserine in age-associated memory impairment.. Neurology, 41 5, 644-9 .
  3. Hon, Y. (2014). HPLC Determination of Phosphatidylserine in Milk Powder. Journal of Dairy Science and Technology.
  4. Janist, N., Srichana, P., Asawakarn, T., & Kijparkorn, S. (2019). Effect of supplementing the laying hen diets with choline, folic acid, and vitamin B12 on production performance, egg quality, and yolk phospholipid. Livestock Science.
  5. Jorissen, B., Brouns, F., Boxtel, M., Ponds, R., Verhey, F., Jolles, J., & Riedel, W. (2001). The Influence of Soy-derived Phosphatidylserine on Cognition in Age-Associated Memory Impairment. Nutritional Neuroscience, 4, 121 - 134.
  6. Moré, M., Freitas, U., & Rutenberg, D. (2014). Positive Effects of Soy Lecithin-Derived Phosphatidylserine plus Phosphatidic Acid on Memory, Cognition, Daily Functioning, and Mood in Elderly Patients with Alzheimer’s Disease and Dementia. Advances in Therapy, 31, 1247 - 1262.
  7. Richter, Y., Herzog, Y., Cohen, T., & Steinhart, Y. (2010). The effect of phosphatidylserine-containing omega-3 fatty acids on memory abilities in subjects with subjective memory complaints: a pilot study. Clinical Interventions in Aging, 5, 313 - 316.
  8. Yong, T., Qianyong, Z., Mantian, M., Gang, H., & Jing, W. (2015). Research on human memory enhancement by phosphatidylserine fortified milk. .
  9. Zancada, L., Pérez-Díez, F., Sánchez-Juanes, F., Alonso, J., García-Pardo, L., & Hueso, P. (2013). Phospholipid classes and fatty acid composition of ewe’s and goat’s milk. Grasas Y Aceites, 64, 304-310.
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