In Part I of this article we saw how you can optimize your DHT (dihydrotestosterone) for increased muscle recovery and growth. In this part we are going to take a look at Phosphatidylserine and it’s benefits.
2. Phosphatidylserine supplementation for more intense workouts and faster recovery
Phosphatidylserine (PS) is an amino acid that is soluble in fat and it can be found at the inner side of brain cell membranes, where it is in charge of cognitive operation by promoting communication between the cells, which is in turn essential for the proper functioning of the brain. High levels of phosphatidylserine have been shown to be conducive to the strengthening of memory, alleviating depression, preventing mood swings, increasing focus and learning abilities as well as lowering stress.
Phosphatidylserine is a substance that belongs to a type of fats called phospholipids. The main purpose of this substance is the facilitation of communications and interactions between cells all over the body. It is essential in the intercellular communications of brain cells, vital for proper brain functioning. PS is vital to cell cycle signaling, especially in regards to apoptosis. It is also a nutrient for the maintenance of healthy brain cells. Having normal levels of PS enable us to better deal with stress, strengthen our memory, focus, concentration and learning abilities. Our movements become more coordinated, we experience less hunger, fewer mood variations and a greater motivation to train.
Having low levels of PS, vital to neurotransmission, leads to a wide range of mental issues. Deficiency of PS causes mood swings, depression, or in some cases, severe illnesses such as dementia and Alzheimer’s disease. Numerous studies have proven its safety and effectiveness in the treatment of brain disorders while providing a wide range of benefits such as increased motivation and better physical and mental health.
Why it’s important:
Phosphatidylserine, as we mentioned before, is a part of the cell membrane and it plays a vital role in maintaining essential cellular functions, especially in brain cells. It plays an important role in keeping the integrity of the cell membrane and sustaining full cell cycle functionality. Our brains produce PS naturally, but the levels drop steadily as we age, which causes a range of impairments as loss of memory, Alzheimer’s, depression and lowered ability to cope with stress.
When we have decreased levels of PS we succumb to stress more often and have a diminished capacity to cope with it, we learn less efficiently, we cannot remember important information or memories clearly and, in the end, properly handle situations which could lead us to depression. The brain is the main organ through which we experience reality, so we need to make sure it is functioning optimally. When PS levels decrease because of old age, our overall happiness and vigor decline. Without the proper communication between cells, they start to deteriorate, which in turn causes our whole body to deteriorate.
What you should know:
- PS should not be confused with Serine
- PS is non-stimulatory
- PS functions well with fatty acids
- Doesn’t function well with fat blockers
Why do we need Phosphatidylserine?
The benefits of Phosphatidylserine re numerous since without it the brain and the body cannot function properly. What we present next is a list of all the benefits PS has in the brain and why supplementing with it, would be enormously beneficial to your health.
PS and cognition:
PS helps our brain cells with the metabolization of glucose, so it can be released and bound to neurotransmitter, which enable many cognitive functions such as learning and memory. By increasing the communication between cells, the brain’s capacity to function at a higher level is also increase, enabling us to be more focused, alert and ready for life’s stresses. When we have normal PS levels, the brain can discover conginitve problems in their early stage and start repairing whichever system is damaged. When the cell’s systems are functioning properly, cognition is improved and protected.
Research has proven that PS replenishes our brain’s supply of acetylcholine, a neurotransmitter vital to memory preservation. When we have good memory, we can handle many tasks well and reduce our stress since we can use our memory to execute them. PS controls the level of fluidity of our cell membranes, which in turn enhances our cells’ ability to communicate various chemical messages between each other, making us more alert. When alertness is increased, we can provide a quicker response to various stimuli from the outside world, particularly in regards to stressful situations. The quick resolve of a certain situation also provides us with a sense of achievement, instead of regret over the fact of not having enough focus to finish certain tasks.
Phosphatidylserine and Fitness:
The key reason why PS is so popular in the bodybuilding and fitness world is performance. Numerous studies have shown to increase performance and decrease the damaging of muscles at the same time. The way it decreases stress induced by resistance training is by stopping the increasing o cortisol levels. The dedicated fitness enthusiasts would find it extraordinarily useful since it speeds up the recovery of the muscles and decreases the chances of overtraining.
It is also renowned for its ability to repair damaged muscle cell membranes on and relieving DOMS (Delayed Onset Muscle Soreness). Every time we train, cortisol levels increase, which is not a good thing. PS can regulate the cortisol levels spikes that people that regularly train experience, making their training much more enjoyable and keeps them fresher and motivated. It represents a positive cycle that is good for both the mind and the body.
PS and Memory:
Having low levels of PS is proven to cause memory loss. When they are extremely low, they are associated with serious diseases like Alzheimer’s. Increasing PS levels prevents the decrease of memory and it might restore memory to its previous level. Supplementing with PS has been proven to increase recollection and spatial memory. Continuous intake of PS supplements significantly improves our brain’s ability to process and remember distant memories, while at the same time preventing its decline.
PS and Stress:
In times of stress, the adrenal cortex in the the brain releases a hormone called cortisol, which is the one responsible for the “fight or flight” response. Even though its initial function is to protect us from dangerous situations, too much of it increases the heart rate and ramps up the metabolism. Those additional level of cortisol actually harm us. This is where PS comes to the rescue. PS can reduce stress by decreasing cortisol levels and decreasing anxiety. Since it constitutes a vital part of the cell’s metabolism and physical integrity, in the case of false spikes occurring in these metabolic processes, PS restores to their previous levels and brings them in balance. This results in lower overall cortisol levels making us handle stress in a more effective, calmer and less emotional manner.
How to use it (dosages and recommendations):
- The standard dose is 100 mg, which you need to take 3 times a day, which totals at 300 mg. Current research has shown that 300 mg a day effectively prevents cognitive decline and improves cognitive functioning.
- Dosage should not be exceeded beyond 550 mg a day.
- If you experience sudden energy boosts or are having trouble falling asleep, decrease the dose and do no take it in the afternoon.
- Cortigon has been proven to be the number one PS supplement you can find on the market.
- PS supplements were previously made from cow brains, but were later replaced with soy or cabbage due to concerns that animal-made products can cause infections.
- Lecithin was the first phospholipid discovered in an egg yolk by Theodore Nicholas Gobley. A French pharmacist and chemist in 1847.
- It’s been discovered that cultures who have Bovine Brain, chicken heart, liver and pig spleen in their diets have less instances of depression since all those products have lots of PS in them.