Phosphatidylserine

If you’re doing any intense work outs, you’re putting your body under stress. The stress hormone cortisol, which is responsible for fat storage, is secreted in high amounts as a result. This hormone can cause your body to use muscle tissue for energy. This is where phosphatidylserine comes in – it blocks its secretion. This allows you to recover quicker, burn more fat and build more muscle. 

Phosphatidylserin is a phospholipid found in cell membranes and derived from soybeans. A number of research studies has shown that it is effective in reducing cortisol. In athletes training intensely, the reduction can be by more than 30 percent.

PhosphatidylserinePhosphatidylserin is also good for your brain as well as being good for muscles. It acts as a brain nutrient, sharpening mental focus and counteracting some of the cognition loss that we get with aging. That extra benefit is no doubt also related to suppressing cortisol, which has been linked to degraded brain function.

For men, Phosphatidylserin can improve testosterone count. It helps to stop the rise in adrenocorticotrophin hormone (ACTH) after exercise  – a hormone responsible for both lowering testosterone and increasing cortisol. Testosterone has been shown help burn belly fat.

A further study has shown that Phosphatidylserin can actually reduce muscle soreness after a hard workout.

Research

Plenty of research has been carried out as to the effectiveness of Phosphatidylserin (PS) as a fat burner, as well as into its other positive benefits:

  • PS has been shown to improve performance in athletes (here, here and here).
  • PS has been shown to improve endocrine response to exercise stress (here and here).
  • PS has been shown to improve mood in a group of young people during mental stress (here).
  • PS has been reported to be an effective supplement for combating exercise-induced stress by blunting the exercise-induced increase in cortisol levels in a dose dependent manner (here and here).
  • It has been shown that PS supplementation promotes a desirable hormonal balance for athletes and might attenuate the physiological deterioration that accompanies overtraining and/or overstretching (here).
  • PS has been shown to improve accuracy during tee-off by increasing the stress resistance of golfers (here).
  • PS has been shown to decrease muscle damage in athletes involved in cycling, weight training, golf and endurance running (Fernholz KM, Seifert JG, Bacharach DW, Burke ER, Gazal O (2000). “The Effects of Phosphatidyl Serine on Markers of Muscular Stress in Endurance Runners [abstract]”. Med Sci Sports Exerc 32 (4): S321).

TIP: If you’re a bit of a worrier, take Phosphatidylserin before bed – because it blocks the production of the stress hormone, it will help you get a better night’s sleep!

Source: Phosphatidylserine (PS): Promise for Athletic Performance, Edmond R. Burke, Ph.D., and Thomas D. Fahey, Ed.D.

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