Phosphatidylserine is a substance your body can synthesize from other components. You can also obtain phosphatidylserine from certain foods. It is important for proper brain function, and supplement manufacturers claim it can help with dementia and Alzheimer’s disease; research in this area has produced conflicting results. Phosphatidylserine supplementation can also be beneficial to athletes, as reported in the 2006 issue of “Sports Medicine.” This study found that supplementation with 750 mg daily of phosphatidylserine improved cycling and running performance. Consult your doctor before trying a new supplement.
Bovine Brain
Bovine brain is the richest food source of phosphatidylserine, and was in fact the source from which phosphatidylserine was originally extracted. Although bovine brain is widely consumed in France, Cuba and other countries, eating it is discouraged because of the risk of contracting transmissible spongiform encephalopathies such as mad cow disease.
Offal
Offal, such as kidney and liver, is also concentrated in phosphatidylserine, and is not associated with risks of contracting serious diseases. However, pregnant women should not eat liver because its high vitamin A content can harm the unborn baby. Offal is an excellent source of several nutrients, in addition to phosphatidylserine. For example, it is high in iron and zinc.
Fish
Some fish, notably mackerel, crayfish and cod, contain significant amounts of phosphatidylserine. In addition, fish are an excellent source of lean protein and heart-healthy omega-3 fatty acids. The American Heart Association recommends you eat at least two 3.5 oz servings of oily fish per week.
Meat
Meats such as chicken and beef are good sources of phosphatidylserine. However, red meat contains saturated fat. Choose lean cuts, and eat in moderation. When eating poultry, remove the skin and avoid frying, because this adds a lot of unhealthy fat and calories.
Soybeans
Soybeans are the source from which manufacturers now extract phosphatidylserine. Although very much less concentrated than bovine brain, they are safer and are vegan-friendly. Furthermore, unlike most other plant products, soybeans contain all the essential amino acids.
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