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コリン作動性臨床用量 · 100–300mg/day (benefit shown mainly in older adults with memory complaints or MCI)効果発現時間 · Memory trials ran 15 weeks to 12 months; no trial established an earlier onset

Phosphatidylserine

RCTs in older adults with memory complaints or mild cognitive impairment report memory benefits, though often only in subgroups: soy PS at 100–300mg/day for 6 months helped only participants with low baseline scores (Kato-Kataoka 2010), and marine PS-DHA at 300mg/day improved immediate verbal recall in an exploratory 15-week trial (Vakhapova 2010). A 2026 network meta-analysis in MCI/Alzheimer's found PS 100mg improved MMSE but not the stricter ADAS-Cog scale. In healthy children, a 12-week RCT of 100mg sunflower PS found no effect on primary or secondary outcomes (Friling 2025; authors include staff of IFF, the product's manufacturer). A positive 2024 MCI trial (Duan 2024; BYHEALTH co-authors) gave only 31.5mg PS inside a multi-ingredient formula. The FDA's qualified health claim for dementia risk must be labelled as based on 'very limited and preliminary' research.

By The Nootropic Lab editorial teamUpdated 8 min read✓ Fact-checked

エビデンス確認日:

作用機序

Phosphatidylserine (PS) is a phospholipid that forms a critical component of neuronal cell membranes. It supports signal transduction across synapses, facilitates acetylcholine and dopamine release, and modulates cortisol secretion. Supplementation replenishes PS levels that decline naturally with age.

臨床エビデンスの概要

RCTs in older adults with memory complaints or mild cognitive impairment report memory benefits, though often only in subgroups: soy PS at 100–300mg/day for 6 months helped only participants with low baseline scores (Kato-Kataoka 2010), and marine PS-DHA at 300mg/day improved immediate verbal recall in an exploratory 15-week trial (Vakhapova 2010). A 2026 network meta-analysis in MCI/Alzheimer's found PS 100mg improved MMSE but not the stricter ADAS-Cog scale. In healthy children, a 12-week RCT of 100mg sunflower PS found no effect on primary or secondary outcomes (Friling 2025; authors include staff of IFF, the product's manufacturer). A positive 2024 MCI trial (Duan 2024; BYHEALTH co-authors) gave only 31.5mg PS inside a multi-ingredient formula. The FDA's qualified health claim for dementia risk must be labelled as based on 'very limited and preliminary' research.

ヒト効果マトリクス

Based on human clinical trials only. Animal and in-vitro data excluded.

効果エビデンス効果の大きさ研究数
Memory Recall strong
中
4
Cortisol Reduction moderate
中
—
Processing Speed moderate
小
—
Age-Related Cognitive Decline moderate
小
1

Evidence key: Strong = multiple consistent RCTs · Moderate = smaller/fewer RCTs · Preliminary = early trials or small n · Mixed = conflicting results

実証された効果

  • Memory recall in older adults with memory complaints (often subgroup-only)
  • MMSE scores in MCI/Alzheimer's (network meta-analysis)
  • Cortisol reduction under stress (not re-verified in our 2026 review)

副作用と注意事項

  • Well tolerated — no safety differences versus placebo over 15 weeks at 300mg/day
  • Mild GI discomfort in some users
  • Open-label 100mg/day extension: small drop in resting diastolic blood pressure and slight weight gain

摂取方法

Dosage100–300mg/day — benefit is most consistent in older adults and MCI, and in subgroup analyses; a 100mg/day trial in healthy children was null
TimingWith meals — split doses across 2–3 meals for best results (e.g. 100mg with breakfast, 100mg with lunch)
With foodPS is a fat-soluble phospholipid and absorbs best with dietary fat. Always take with food. Splitting doses across meals is better than a single large dose.
FormsCapsule (softgel preferred). There are three source types: (1) Soy-derived — most common, cheapest, effective but contains soy; (2) Sunflower-derived — soy-free, preferred option; (3) Bovine-brain-derived — used in original 1990s trials, no longer commercially available due to BSE concerns. Sharp-PS from sunflower is the benchmark form.

スタッキングの推奨

Phosphatidylserineと相性の良い成分とその理由。

Lion's Mane

PS maintains cell membrane integrity while Lion's Mane drives NGF synthesis. Both support long-term brain health via complementary structural and growth-factor pathways.

Citicoline

Both are membrane phospholipid precursors, but they work on different pathways. Citicoline primarily builds phosphatidylcholine; PS addresses phosphatidylserine. Together they provide comprehensive neuronal membrane support.

Omega-3 (DHA)

DHA is a structural component of neuronal membranes. Some clinical PS products are DHA-conjugated (PS-DHA): a 15-week trial of marine PS-DHA at 300mg/day improved immediate verbal recall in older adults with memory complaints.

よくある質問

Soy-derived vs sunflower PS — which is better?

Both are used in trials: soy PS in older adults with memory complaints (Kato-Kataoka 2010) and sunflower PS in healthy children, where it had no effect (Friling 2025). Sunflower-derived PS is soy-free and is the preferred option for anyone with soy sensitivity. No head-to-head comparison of the two was part of our 2026 review.

What is the FDA health claim for PS?

The FDA allows a qualified health claim that phosphatidylserine may reduce the risk of dementia and cognitive dysfunction in the elderly. It is qualified — not a full health claim — because the FDA judged the evidence insufficient: labels must state that 'very limited and preliminary scientific research suggests' the benefit.

What about the bovine brain source I see mentioned in older studies?

Original 1990s PS trials used bovine-cortex-derived PS. This source was discontinued globally after BSE (mad cow disease) concerns. All current commercial PS is plant- or marine-derived. The later plant- and marine-PS trials show memory benefits mainly in subgroups of older adults, so the older bovine results should not be assumed to transfer.

Does PS interact with blood thinners?

No clinical interaction between PS and anticoagulants was found in our 2026 PubMed review, and the main PS safety trial did not collect bleeding data. If you are on warfarin, aspirin, or other anticoagulants, consult your doctor before adding any supplement.

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FANCL

Phosphatidylserine in Japan

Products in Japan

Consumer Affairs Agency (FFC)

Prefecture guides

Regulatory note

本ページは教育目的の編集コンテンツであり、医学的助言を構成するものではありません。日本国内で販売される機能性表示食品（FFC）および特定保健用食品（FOSHU）は、消費者庁への届出または許可を必要とします。届出のない輸入品については、日本の薬機法（旧薬事法）の下で疾病治療を示唆する表現は規制されます。サプリメントを開始する前に、必ず資格のある医療専門家にご相談ください。This page is editorial and not medical advice. Foods with Function Claims (FFC) and Foods for Specified Health Uses (FOSHU) sold in Japan require notification or approval from the Consumer Affairs Agency. Imported products without notification cannot make disease-treatment claims under the Pharmaceuticals and Medical Devices (PMD) Act. Note: In July 2026, the Consumer Affairs Agency (CAA) opened a public comment period (Notice No. 235080088, closes 30 July 2026) on proposed revisions to permitted claim wording for FFC-notified ingredients including DHA, phosphatidylserine, and NMN; compliant claim language may require updating once the final Cabinet Office Order is published. Consult a qualified healthcare professional before starting any supplement.

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