Phosphatidylserine Vs Phosphatidylcholine: Differences And Which To Take

ByJustin Updated on

Phosphatidylserine (PS) and phosphatidylcholine (PC) are both phospholipids that make up cell membranes, but they are not interchangeable supplements. Phosphatidylcholine is the most common form of choline in food and is mainly a way to get more choline. Phosphatidylserine supplies no meaningful choline and is studied instead for memory in older adults and for blunting cortisol after hard exercise. Pick PS for those specific goals; pick PC (or another choline source) if your goal is choline.

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Key Takeaways

  • PC is about half of the choline Americans get from food; lecithin is a PC-rich ingredient.
  • PS is a less abundant membrane lipid that the brain largely makes itself, using PC and phosphatidylethanolamine as starting materials.
  • PS has randomized trials for memory in older adults (strongest for the no-longer-sold bovine form) and an FDA qualified health claim with very weak wording.
  • PC supplements have little direct evidence for cognition; one observational study linked higher dietary PC to lower dementia risk.
  • Both are well tolerated. High-dose PC adds to total choline intake, which raises TMAO and has an upper limit.

Phosphatidylcholine Vs Phosphatidylserine At A Glance

Factor Phosphatidylserine (PS) Phosphatidylcholine (PC)
Main role Membrane signaling lipid, concentrated in brain cell membranes[2] Major structural membrane lipid and main dietary choline form[1]
Choline source? No Yes
Supplement sources Sunflower or soy lecithin (bovine no longer sold)[2] PC or lecithin supplements; eggs and meat in food[1]
Best human evidence RCTs for memory in older adults (mixed)[5][7] Observational data on dietary intake[4]
Typical studied dose 100 mg three times daily[5] Varies; counts toward total choline intake[1]
FDA claim Qualified health claim (very limited evidence)[9] None

What They Do In Cell Membranes

Every cell membrane is a double layer of phospholipids. PC and sphingomyelin are two of the major phospholipids that give membranes their structure, and the body needs choline to make them.[1] The liver can produce some choline itself, mostly as PC, but not enough to meet the body’s needs.[1]

PS plays more of a signaling role. In brain cells, where PS sits in the membrane (inside versus outside) and how much is present can influence cell survival pathways such as Akt, protein kinase C and Raf-1, as well as communication between synapses.[2]

The two are also connected: most PS in the brain is made locally, typically from DHA-containing PC and phosphatidylethanolamine.[2] In other words, PC is one of the raw materials your brain uses to build PS. That does not mean taking PC raises brain PS in a useful way; that has not been shown in humans.

Phosphatidylcholine As A Choline Source

About half of the dietary choline consumed in the U.S. comes in the form of PC.[1] Choline matters because it is needed to make acetylcholine, a neurotransmitter for memory, mood and muscle control, and it is a source of methyl groups for metabolism.[1] Adults need 425 mg (women) to 550 mg (men) of choline a day.[1]

Natural Sources Of Phosphatidylcholine

The main dietary sources of choline in the U.S. are animal foods. Beef liver (356 mg per 3 ounces) and eggs (147 mg per large egg) are standouts, with soybeans, chicken and fish also contributing.[1] In a Finnish cohort study, eggs and meat supplied most of the men’s dietary PC.[4]

Lecithin Vs Phosphatidylcholine

Lecithin is not the same thing as PC. It is a PC-rich ingredient prepared during the commercial purification of phospholipids, and it is used as an emulsifier in foods such as salad dressings and margarine.[1] Because lecithin also contains other phospholipids, a gram of lecithin provides less PC than a gram of a concentrated PC supplement. Check labels for the actual milligrams of PC.

Phosphatidylcholine Vs Choline Bitartrate And CDP Choline

Choline supplements come as choline bitartrate, PC, lecithin and other forms, and NIH notes that no studies have compared choline bioavailability among these forms.[1] By weight, PC is a relatively dilute choline source, because most of the molecule is fatty acids. By our calculation from molecular weights, choline makes up roughly 13% to 14% of a typical PC molecule. For comparison, 500 mg of citicoline (CDP choline) provides about 107 mg of choline, about 21% by weight.[11] If your goal is concentrated choline for cognition, our citicoline and alpha-GPC pages cover forms with more direct research.

Phosphatidylcholine And Brain Health

The best data on PC and the brain are observational. In a Finnish study of about 2,500 men followed for roughly 22 years, those with the highest dietary PC intake had a 28% lower risk of dementia than those with the lowest intake, and scored better on some memory and verbal tests.[4] That shows an association with food intake, not a benefit from PC supplements. NIH notes that little research supports the idea that PC slows dementia, and a Cochrane review found no clear benefit of lecithin for Alzheimer’s disease.[1]

Phosphatidylserine: What The Research Shows

PS has more direct supplement research for cognition than PC, though it is mixed. The strongest trials used bovine-cortex PS at 100 mg three times daily, including a 12-week trial in 149 adults with age-associated memory impairment that reported improvements on memory tests.[5] Bovine PS is no longer available because of mad cow disease concerns.[2]

With the soy PS sold today, results are weaker. A 6-month Japanese trial found memory gains only in participants with lower baseline scores,[6] and a well-designed 12-week Dutch trial found no effect at 300 or 600 mg/day.[7] In a small crossover study, 600 mg/day of soy PS lowered the cortisol spike after intense cycling by roughly 35% to 39%.[8]

FDA allows a qualified health claim that “Consumption of PS may reduce the risk of dementia in the elderly,” but only with the qualifier that “very limited and preliminary scientific research” supports it.[9][10] For the full picture, see our phosphatidylserine guide.

Side Effects And Safety

Phosphatidylcholine Side Effects

PC counts toward total choline intake. Very high choline intakes are associated with fishy body odor, vomiting, heavy sweating and salivation, low blood pressure and liver toxicity, which is why adults have an upper limit of 3,500 mg of choline per day from all sources.[1]

There is also the TMAO question. Gut bacteria convert choline from dietary PC into trimethylamine, which the liver turns into TMAO. In a 2011 study, higher blood TMAO was associated with cardiovascular disease in people, and gut bacteria were required to make TMAO from dietary PC in mice.[3] NIH notes that large observational studies of choline intake have been mixed and more research is needed.[1] For most people eating normal amounts of eggs and meat, this is not a reason to avoid them, but it is a reason not to megadose choline supplements.

Phosphatidylserine Side Effects

PS has been well tolerated in short trials, with no serious adverse events reported, though long-term safety data are limited.[2] In a 6-month trial, no PS-related side effects were seen.[6] Some studies have reported small drops in blood pressure.[2]

Which Should You Take?

  • Choose phosphatidylserine if you are an older adult with age-related memory complaints, or an athlete curious about the cortisol research, and you accept modest, inconsistent evidence. Studied doses are 300 mg/day.[5]
  • Choose phosphatidylcholine if your diet is low in choline (for example, you eat few eggs or little meat) and you want a food-like choline source. Getting PC from eggs and other foods is the simplest route.[1]
  • Choose citicoline or alpha-GPC if you want a concentrated choline source for a nootropic stack; see alpha-GPC vs citicoline.

Taking PS and PC together is fine for most people, since they do different things, but there is no research showing the combination works better. Our best supplements for memory guide covers other options.

Where To Buy Phosphatidylserine

For a study-matched PS dose, Nootropics Depot sells a third-party-tested 100 mg PS softgel through its authorized Amazon store. Buy only from listings that say “Sold by Nootropics Depot.”

Check Nootropics Depot Phosphatidylserine On Amazon

Phosphatidylserine And Citicoline In Mind Lab Pro

Mind Lab Pro contains 100 mg of sunflower phosphatidylserine and 250 mg of Cognizin citicoline per serving, but no phosphatidylcholine. The PS dose is one-third of the 300 mg/day used in most trials, so treat Mind Lab Pro as a broad, well-tolerated daily stack rather than a full PS dose. See our Mind Lab Pro review.

Check Mind Lab Pro Price

Phosphatidylserine And Phosphatidylcholine FAQs

Is Phosphatidylserine A Source Of Choline?

No. PS contains serine, not choline. If you need choline, look to PC, eggs or a choline supplement.[1]

Does Phosphatidylcholine Increase Acetylcholine?

PC supplies choline, which the body needs to make acetylcholine.[1] Whether PC supplements meaningfully raise brain acetylcholine in healthy people has not been shown.

Is Phosphatidylcholine Good For Depression?

There is no good evidence that PC supplements help depression. Anyone with depression should work with a health professional.

Is Lecithin The Same As Phosphatidylcholine?

No. Lecithin is a mixture that is rich in PC but also contains other phospholipids.[1]

Medical disclaimer: This article is for educational purposes only and is not medical advice. Dietary supplements are not evaluated by the FDA to diagnose, treat, cure or prevent any disease. Talk with your doctor or pharmacist before starting a supplement, especially if you are pregnant, nursing, take prescription medication or have a medical condition. Read our full medical disclaimer.

References

  1. National Institutes of Health, Office of Dietary Supplements. Choline: Fact Sheet for Health Professionals. NIH ODS
  2. Alzheimer’s Drug Discovery Foundation. Phosphatidylserine. Cognitive Vitality For Researchers. ADDF
  3. Wang Z, et al. Gut flora metabolism of phosphatidylcholine promotes cardiovascular disease. Nature. 2011;472(7341):57-63. PubMed
  4. Ylilauri MPT, et al. Associations of dietary choline intake with risk of incident dementia and with cognitive performance: the Kuopio Ischaemic Heart Disease Risk Factor Study. American Journal of Clinical Nutrition. 2019. DOI
  5. Crook TH, et al. Effects of phosphatidylserine in age-associated memory impairment. Neurology. 1991;41:644-649. PubMed
  6. Kato-Kataoka A, et al. Soybean-derived phosphatidylserine improves memory function of the elderly Japanese subjects with memory complaints. Journal of Clinical Biochemistry and Nutrition. 2010;47(3):246-255. PubMed
  7. Jorissen BL, et al. The influence of soy-derived phosphatidylserine on cognition in age-associated memory impairment. Nutritional Neuroscience. 2001;4(2):121-134. PubMed
  8. Starks MA, et al. The effects of phosphatidylserine on endocrine response to moderate intensity exercise. Journal of the International Society of Sports Nutrition. 2008;5:11. PubMed
  9. U.S. Food and Drug Administration. Qualified Health Claims: Letters of Enforcement Discretion (Phosphatidylserine and Cognitive Dysfunction and Dementia, 2003; updated 2004). FDA
  10. U.S. Food and Drug Administration. GRAS Notice 643: Phosphatidylserine derived from fish. FDA
  11. Therapeutic Goods Administration (Australia). Advisory Committee on Complementary Medicines, ratified minutes of the 15th meeting, December 2013 (item 5.4, citicoline). TGA

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