ホスファチジルセリンの効果、使用法、リスク

2025-05-29
2:43 am

Phosphatidylserine (PS) is a naturally occurring phospholipid that plays a critical role in brain health and cognitive function. Found in high concentrations in the brain, it supports nerve cell structure and signaling. For more clinical information, refer to this Cleveland Clinic guide.

Key Benefits of Phosphatidylserine

1. Cognitive Enhancement

Phosphatidylserine may improve memory, focus, and learning, particularly in older adults experiencing cognitive decline. Some evidence also supports its use in improving symptoms of mild Alzheimer’s disease.

2. ADHD Support

Preliminary research shows PS may help reduce impulsivity and hyperactivity in children with ADHD, especially when combined with omega-3 fatty acids.

3. Stress and Mood Regulation

PS can help regulate cortisol, the body’s primary stress hormone. This may lead to improved mood and reduced symptoms of anxiety and depression.

4. Athletic Recovery

Phosphatidylserine may help athletes recover faster by reducing post-exercise muscle soreness and managing cortisol levels, which spike under physical stress.

5. Neuroprotection

Some studies suggest PS helps protect brain cells from degeneration, potentially lowering the risk of neurodegenerative diseases like Parkinson’s and Alzheimer’s.

Natural Sources of Phosphatidylserine

Soybeans
Mackerel and herring
Organ meats (liver, kidneys)
White beans

Dosage Guidelines

Typical dosages range from 100 to 300 mg per day, often split into two to three doses. Clinical trials have safely used up to 400 mg per day for short periods. For more on proper usage, see this WebMD article.

副作用とリスク

Phosphatidylserine is generally safe, but some people may experience:

Insomnia
Stomach discomfort
Possible interactions with medications (anticoagulants, antidepressants, Alzheimer’s medications)

Consult your healthcare provider before starting PS supplements—especially if you are taking medications or have underlying health conditions.

Phosphatidylserine shows promising benefits for brain health, stress regulation, and athletic recovery. While it’s not a magic pill, adding it thoughtfully to your routine—alongside a balanced diet and medical advice—could offer noticeable benefits over time.