Does Phosphatidylserine Lower Cortisol?

In the fast-paced life, stress has become an unavoidable health challenge for many people. When we are under high pressure for a long time, the body continuously secretes a stress hormone called “cortisol.” Excessively high cortisol levels are closely related to various health problems such as anxiety, insomnia, weakened immunity, and even obesity. In recent years, a natural substance called phosphatidylserine (PS) has attracted much attention due to its potential stress-reducing effects. Many health supplement enthusiasts are asking, can phosphatidylserine really lower cortisol? Based on the latest scientific research, this article will deeply explore the relationship between phosphatidylserine and cortisol, providing you with comprehensive and reliable information.

What’s Phosphatidylserine?

Phosphatidylserine (PS) is a phospholipid naturally present in human cell membranes, especially abundant in brain cell membranes. It is composed of the amino acid serine and two fatty acid chains linked by a phosphate group. This unique structure makes it an essential for keeping cells healthy and communicating properly.

In the human body, phosphatidylserine is mainly involved in intercellular signal transmission, maintaining cell membrane fluidity, and supporting the functions of nerve cells. Studies have shown that although the human body can synthesize phosphatidylserine on its own, the synthesis capacity may decline with age or increased stress. You can find phosphatidylserine in foods like soybeans, white beans, egg yolks, and even organ meats like liver. At such times, appropriate supplements may be beneficial for maintaining cognitive function and stress regulation.

Phosphatidylserine can now be extracted from soy or sunflower lecithin and made into supplement forms such as phosphatidylserine powder. Commercially available phosphatidylserine supplements are typically divided into animal-derived (originally extracted from bovine brains) and plant-derived (now mainly from soybeans) types. Currently, plant-derived phosphatidylserine is more common and safer.

How Does Phosphatidylserine Reduce Cortisol?

Cortisol is a steroid hormone secreted by the adrenal glands and is commonly referred to as the “stress hormone.” It plays a central role in the body’s response to stress. In the short term, elevated cortisol levels can be beneficial, helping regulate metabolism, blood sugar levels, inflammation, and, most famously, your body’s stress response. However, chronically high cortisol levels can lead to a range of health issues, including anxiety, sleep disturbances, memory impairment, and metabolic dysfunction. Phosphatidylserine is believed to influence cortisol levels through several mechanisms:

• Regulation of the Hypothalamic-Pituitary-Adrenal (HPA) Axis

Phosphatidylserine may help regulate cortisol production by modulating the activity of the HPA axis. It is thought to inhibit the excessive release of corticotropin-releasing hormone (CRH) and adrenocorticotropic hormone (ACTH), both of which stimulate cortisol secretion. A study published in the journal Stress (2004) reported that phosphatidylserine supplementation significantly reduced ACTH and cortisol levels in athletes following intense physical exertion.

• Support for Nerve Cell Membrane Function

As a vital structural component of nerve cell membranes, phosphatidylserine helps optimize the function of neurotransmitter receptors related to stress, such as those for GABA and dopamine. Enhanced receptor function may help regulate the central nervous system’s response to stress. Research published in Neuropsychobiology (1992) suggested that phosphatidylserine may improve the brain’s adaptability to stress, thereby blunting the cortisol response.

• Glucocorticoid Receptor Sensitivity

Some studies indicate that phosphatidylserine may enhance the sensitivity of glucocorticoid receptors. Improved receptor sensitivity allows the body to respond more effectively to existing cortisol, thereby reducing the need for additional hormone secretion.

Clinical Evidence of phosphatidylserine on cortisol regulation

• A double-blind, controlled trial (2004) involving healthy young men found that daily supplementation with 600 mg of phosphatidylserine for 10 days significantly reduced cortisol levels following intense exercise by approximately 30%.
• A study published in the Journal of the International Society of Sports Nutrition(2011) demonstrated that 400 mg of phosphatidylserine powder per day helped alleviate psychological stress and reduce cortisol levels.
• Research on elderly individuals (2007) revealed that long-term phosphatidylserine supplementation supported healthier HPA axis function and helped reduce age-related disruptions in cortisol rhythm.

Based on current scientific research, phosphatidylserine shows real potential for regulating cortisol levels, especially during high-stress situations. It is important to note that most studies demonstrating cortisol-lowering effects used higher doses of phosphatidylserine (typically 300–600 mg per day).  Whether you go with powder or capsule form, using reasonable doses can benefit many people.Additionally, individual responses may vary, and the benefits of phosphatidylserine appear to be more pronounced during acute stress situations.

Overall, phosphatidylserine presents a promising natural approach for supporting the body’s stress response and regulating cortisol levels, particularly in individuals exposed to high levels of physical or psychological stress. However, managing long-term stress requires comprehensive lifestyle changes, with phosphatidylserine playing just a supporting role. Everyone’s biochemistry is different, so people may respond differently to supplements. If you’re dealing with serious stress-related issues, it’s best to work with a healthcare professional to create a personalized plan.