Ever feel like your brain just won’t wake up as you move through your day in a haze, struggling to find the focus or clarity you need? This frustrating experience — often referred to as brain fog — is a signal from your brain that something might be off. One common underlying factor? Neuroinflammation.
Neuroinflammation happens when your brain’s immune response goes into overdrive, often due to stress, poor sleep, dietary habits, or alcohol use. When neuroinflammation takes hold, it impairs the communication between brain cells and can affect memory, focus, and mood.
But here’s the good news: your brain is built to heal. By addressing neuroinflammation directly, you can create the conditions for better mental clarity and emotional balance. One option for tackling neuroinflammation and supporting brain health is phosphatidylserine.
What Is Phosphatidylserine?
Originally discovered in soy and other plant-based sources, phosphatidylserine — a naturally occurring phospholipid in the brain — plays a key role in maintaining healthy brain cell membranes and supports communication between neurons.
It’s now recognized for its neuroprotective benefits and its ability to improve memory, enhance mood, and reduce stress. Phosphatidylserine has been shown to reduce the levels of the stress hormone cortisol and enhance memory recall, attention, and cognitive sharpness.[1] [2] Recent research has also found that phosphatidylserine can help clear brain fog by targeting neuroinflammation at its source and restoring brain health. Let’s take a closer look at the details.
Phosphatidylserine and Brain Fog: Insights From Recent Research
A 2022 study in Frontiers in Aging Neuroscience explored how phosphatidylserine helps combat neuroinflammation and support brain recovery.[3] The results offer hope for those grappling with brain fog and related cognitive challenges.
- Reducing neuroinflammation. The researchers found that phosphatidylserine plays a critical role in modulating the brain’s immune response, which is often overactive in cases of chronic neuroinflammation. Phosphatidylserine calms this immune overdrive by interacting with key signaling pathways in the brain to reduce the production of pro-inflammatory molecules while promoting anti-inflammatory responses. This dual action protects neurons from further damage, all the while creating an environment where the brain can repair itself.
- Improving neurotransmitter function. The team also discovered that phosphatidylserine enhances the release and reception of neurotransmitters such serotonin and dopamine. These neurochemicals are important players in mood stability and mental clarity, especially if alcohol (which tends to disrupt both) has been in the picture for a long time.
- Supporting neural repair. By stabilizing brain cell membranes, phosphatidylserine also fosters an environment for rebuilding damaged neural pathways.
- Enhancing neurotransmission. What makes this compound particularly exciting is its role in enhancing neurotransmission — the process by which brain cells send and receive signals. The study found that phosphatidylserine improves the efficiency of this process by stabilizing cell membranes and facilitating the release of neurotransmitters.
The study confirmed that phosphatidylserine is well-tolerated with no significant side effects reported. These findings suggest that incorporating phosphatidylserine into a wellness routine could be helpful for those looking to reduce brain fog and support overall brain health.
Adding Phosphatidylserine to Your Routine
Incorporating phosphatidylserine into your daily life doesn’t have to be complicated. Here are some tips to get started.
1. Load Up on Brain-Healthy Foods
Certain foods naturally contain phosphatidylserine. Focus on adding more soybeans, mackerel, egg yolks, and white beans to your meals. For example, make a hearty soybean and vegetable stir-fry, or enjoy grilled mackerel as part of a balanced dinner.
You can also create a brain-boosting smoothie using ingredients such as soy milk, spinach, and a handful of white beans. Add a splash of citrus juice for flavor. It’s an easy and delicious way to include phosphatidylserine-rich foods in your morning routine or as an afternoon pick-me-up.
2. Embrace Foods That Boost Neurotransmitters
The 2022 study emphasized the impact of phosphatidylserine on serotonin and dopamine. Pair phosphatidylserine-rich foods with others that support neurotransmitter production, such as leafy greens, nuts, and seeds. A spinach and egg salad or a smoothie with soy milk and walnuts can provide the nutrients needed to optimize this process.
3. Meal Prep for Consistency
If you’re serious about reaping the benefits of phosphatidylserine, plan your meals in advance. Batch-cook recipes that include egg yolks or white beans, such as breakfast scrambles or soups. Having these ready to go ensures you’re consistently fueling your brain with the nutrients it needs.
4. Consider Supplements
If dietary changes alone aren’t meeting your needs, consider adding a phosphatidylserine supplement to your routine. Look for a reputable brand and begin with a low dose, such as 100 mg per day. Gradually increase as needed, up to a maximum of 300 mg daily.
Note of Caution
While generally safe, phosphatidylserine may cause mild side effects such as stomach upset or insomnia, especially in higher doses. It's important to consult a healthcare provider before using it, particularly if you have any health conditions or are taking other medications.
Also, keep in mind that phosphatidylserine shouldn't be mixed with other cognitive enhancers such as ginkgo biloba or alpha-GPC, as it may overstimulate the brain, leading to headaches or difficulty sleeping. It can also interact with blood pressure-lowering supplements such as CoQ10 or magnesium, potentially causing blood pressure to drop too low. Pairing phosphatidylserine with cortisol-lowering supplements, such as ashwagandha, in turn, may lead to fatigue or low energy.
Summing Up
The path to clearer thinking and a healthier brain starts with understanding and addressing the root causes of cognitive challenges such as brain fog. Neuroinflammation doesn’t have to be a permanent state — the brain is an extraordinary organ, capable of healing itself when given the right tools and conditions.
Phosphatidylserine offers a unique opportunity to support this healing process. By calming neuroinflammation, enhancing neurotransmitter function, and facilitating neural repair, it provides a multifaceted approach to restoring balance and clarity to your mind. Remember, small, consistent actions can unlock the brain’s natural ability to recover and thrive. Every positive choice builds momentum that leads to a clearer, sharper, and more resilient version of you.
