Did you know that insomnia is the most common sleep disorder and affects more than 50 million people in the United States? We know that sleep deprivation and elevated cortisol can lead to a multitude of issues including: memory loss, lack of concentration, weakened immunity, low libido, high blood pressure, increased risk for insulin resistance/diabetes, increased risk for heart disease, and increased risk for Alzheimer’s disease, yet sleeplessness is still something that many men and women struggle with each day.
The good news is that there are many natural remedies for insomnia. Phosphatidylserine, or PS for short, is a little-known natural sleep aid that has been used to help promote healthy sleep. When taken at the right dose, it has been shown to help people fall asleep faster and stay asleep longer. If you’re looking for a way to improve your sleep quality, may be worth giving this supplement a try!
What is phosphatidylserine?
Phosphatidylserine (PS), pronounced fos-fuh-tie-dul-SER-een, is a major component of cell membranes containing amino acids and fatty acids. It is produced by the body and largely available in certain foods such as mackerel, tuna, chicken hearts & livers, soy lecithin, and white beans.
As a dietary supplement, PS has many uses. It has shown to help age-related memory loss, reduce the effects of both physical and emotional stress, as well as to improve mood. Phosphatidylserine supplements have also been used to help combat depression, improve symptoms of Parkinson’s and Alzheimer’s disease, and even boost athletic performance.
Phosphatidylserine for Sleeplessness
As it relates to sleep, PS helps regulate cortisol, the “stress hormone,” a key factor in sleeplessness and mood. Sleeplessness is often brought on by the stress and anxiety of daily life. When we feel stressed or anxious, our adrenal cortex responds by releasing cortisol. This natural reaction is vital in times of danger or duress but can be increasingly frustrating as we lay in bed at 3am, unable to fall asleep.
Unlike sleeping pills, phosphatidylserine supplements will not automatically induce sleep. Rather, they work to gradually reduce stress levels, resulting in better sleep, which allows our bodies to rest and repair. However, the minimum effective dosage for phosphatidylserine is 400 mg, but the typical Western diet includes a mere 130 mg of PS on average. This means that, though we have access to this natural sleep aid all around us, we simply are not getting enough for it to be effective.
To solve this problem, you can take supplements to boost your intake of phosphatidylserine. For people who are avoiding meat as part of a diet, and have been experiencing late-night food cravings during the resulting sleepless nights, the addition of PS into their daily vitamin regimen can be an absolute lifesaver. Similarly, for vegetarians and vegans, taking PS supplements is incredibly important for good sleep now that their diet will now be lacking its primary sources.
However, since PS lowers cortisol levels, it is important to test your levels to see if you have adrenal cortical hyper-function or hypo-function – that is, whether your adrenals are running on high or whether they have succumbed to adrenal exhaustion or fatigue. In cases of adrenal exhaustion or fatigue, other supplements may be recommended.
Give it a try!
If you’ve been suffering from sleeplessness or insomnia, it may be time to take a closer look at the supplements you are taking each day. While there are plenty of supplements that can regulate mood, energy, and clarity, nothing is better for making a happy, healthy, productive life than a good night’s sleep. If you are struggling with getting to bed at night, phosphatidylserine could be the natural addition to your diet that you need.
If you eat substantial portions of fish and meat each day, try taking 300 mg or more of PS each evening. If, due to dietary restrictions, you eat less fish and meat than the average person, be sure to take a full 400 mg to ensure that you reach the threshold of a minimum effective dose.
Talk to your doctor and give it a try! It could change your life.
References:
- Hellhammer J, Fries E, Buss C, Engert V, Tuch A, Rutenberg D, Hellhammer D. Effects of soy lecithin phosphatidic acid and phosphatidylserine complex (PAS) on the endocrine and psychological responses to mental stress. Stress. 2004 Jun;7(2):119-126. 36
- Monteleone P, Boinat L, Tanzillo C, Maj M, Kemali D. Effects of phosphatidylserine on the neuroendocrine response to physical stress in humans. Neuroendocrinology. 1990;52:243-248.
- Abbasi B, Kimiagar M, Sadeghniiat K, Shirazi MM, Hedayati M, Rashidkhani B. The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. J Res Med Sci. 2012 Dec; 17(12):1161-9.