What is Phosphatidylserine and Why is it Important?
Phosphatidylserine (PS) is a phospholipid, a type of fatty substance that is a vital component of the cell membrane, particularly in the brain. PS plays a critical role in cellular function and communication, which is why it is so important for cognitive health. It helps nerve cells in the brain transmit signals effectively, supporting functions like memory, attention, and problem-solving. As we age, the natural levels of PS in our bodies may decline, which is why some individuals seek to increase their intake through diet.
Top Natural Food Sources of Phosphatidylserine
Fortunately, PS can be obtained through a variety of natural food sources. The concentration of PS differs significantly between animal-based and plant-based foods, with animal sources generally having higher levels.
Animal-Based Sources
- Fatty Fish: Fish like Atlantic mackerel, Atlantic herring, eel, and tuna are among the best sources of PS. They also provide brain-supporting omega-3 fatty acids, which can enhance the cognitive benefits.
- Organ Meats: Foods such as chicken hearts, beef liver, pig's spleen, and kidneys are excellent sources. A 100g serving of chicken heart can contain over 400 mg of PS.
- Meat and Poultry: While containing lower levels than organ meats, beef, veal, and pork still offer a moderate source of PS.
- Egg Yolks: Eggs, particularly the yolk, are a moderate source of PS and provide other important nutrients for brain health, like choline.
- Goat Milk: Goat milk contains naturally high phospholipid levels, including PS, and may be easier to digest for some people.
Plant-Based Sources
- Soy Lecithin and Soybeans: Soy lecithin is the most concentrated plant-based source and is often used to make supplements. Soybeans are a good source in their whole food form.
- White Beans: These legumes are one of the few vegetables that contain a notable amount of PS.
- Cabbage and Leafy Greens: While containing only trace amounts, these foods contribute to overall phospholipid intake.
- Sunflower Lecithin: An alternative to soy, some manufacturers now use sunflower lecithin for supplements, and it can also be consumed as a food additive.
How to Incorporate PS-Rich Foods into Your Diet
Including a variety of PS-rich foods in your meals is an effective way to naturally increase your intake. Here are some simple ideas:
For animal-based sources:
- Add fatty fish like mackerel or tuna to salads or serve as a main course.
- Explore cooking with organ meats, such as making pâté with chicken liver or preparing kidneys in a stew.
- Incorporate more beef and poultry into your weekly meal plan.
- Enjoy eggs scrambled, poached, or in omelets.
- Consider switching to goat milk or goat milk products.
For plant-based sources:
- Sprinkle soy lecithin granules into smoothies, yogurt, or oatmeal.
- Add white beans to soups, salads, and chilis.
- Include more cabbage and leafy greens in your meals, opting for raw or lightly cooked preparations to preserve nutrient content.
- Look for products that use sunflower lecithin as an ingredient.
Comparison of Phosphatidylserine Content in Select Foods
To help guide your dietary choices, here is a comparison of PS content in various foods, based on available data.
| Food (per 100g) | PS Content (mg) | Source Type |
|---|---|---|
| Soy lecithin | 1,650 | Plant |
| Atlantic mackerel | 480 | Animal (Fish) |
| Chicken heart | 414 | Animal (Organ Meat) |
| Atlantic herring | 360 | Animal (Fish) |
| Eel | 335 | Animal (Fish) |
| Offal (average) | 305 | Animal (Organ Meat) |
| Tuna | 194 | Animal (Fish) |
| Chicken liver | 123 | Animal (Organ Meat) |
| White beans | 107 | Plant (Legume) |
| Beef | 69 | Animal (Meat) |
| Pork | 57 | Animal (Meat) |
| Whole cow's milk | 1 | Animal (Dairy) |
Maximizing PS Absorption and Safety
While obtaining PS through food is the most natural method, there are some considerations. The PS content in food can be affected by processing, with some studies showing that cooking, boiling, and pasteurization can reduce PS levels.
For those who find it challenging to meet their needs through diet alone, or who have specific health goals, supplements are available. Modern PS supplements are typically made from soy, fish, or sunflower lecithin due to safety concerns associated with the bovine-sourced PS used in the past. It is always best to consult with a healthcare professional before starting any new supplement regimen.
Conclusion
For those wondering how can I get phosphatidylserine naturally?, the answer lies in prioritizing certain food groups. A diet rich in fatty fish, organ meats, and soy lecithin offers the highest natural concentrations of this brain-boosting phospholipid. While a balanced diet is key, including specific foods and minimizing high-heat cooking can help maximize your PS intake. For targeted supplementation, soy- or fish-derived options provide a safe and effective alternative, though dietary sources remain the foundation of a healthy nutrition plan. For more detailed information on phospholipids and their role in brain health, a resource like this study published by the National Institutes of Health offers further reading.
