Phosphatidylserine for Sleep

phosphatidylserine for sleepBeing deprived of a good night’s sleep can result in numerous problems, for example: lack of concentration during the day, lowered energy, and higher likelihood of being in an accident are some of the side effects of not getting a healthy amount of sleep. There are various supplements that have been proven effective in inducing sleep, one of which is Phosphatidylserine.

How Phosphatidylserine Works

Phosphatidylserine supplements reduce the amount of free coristol in your body and keeps levels of coristol balanced. [1]  Coristol is released from the adrenal glands is known as a steroid hormone released to perform a number of functions in the body including increasing blood sugar, suppressing the immune system. The hormone is also automatically secreted as a response to stress (physical, mental, emotional, phsyco-physiological) and helps your body survive these stressful situations. Levels can also increase during physical activities such as work-outs.

Levels of Coristol in the body start to rise approximately 2-3 hours after sleep and continue to rise until they reach their peak at around 9am. During the day, this level declines until the onset of sleep until it reaches its lowest point. [2] Initiation of sleep thus occurs when the level of this hormone is the lowest however, for those with sleeping disorders, the level of Coristol are high during this point. This elevation of Coristol is the primary cause of sleep disturbance.

Phosphatidylserine, also known as lecithin phosphatidylserine is known to blunt the rise of Coristol [2] and is commonly used by those with inverted Coristol levels. This lipid is found abundantly in the brain and other lipid-rich tissues in the body.

Coristol Level Test

Checking your Coristol levels is the first thing to do before you decide to take this supplement. Knowing how much Coristol is being produced in your body will also allow you to alter your strenuous activities to fit the time when levels of the hormone are enough to sustain your work-out.

  1. The Saliva Test can easily be done at home and then sent to a lab for testing. Samples of saliva are taken throughout the four Coristol windows (6:00am and 8:00am, 11:00am and 2:00pm, 4:00pm and 6:00pm, 10:00pm and 12:pm).
  2. The blood test measures the morning and evening levels of Coristol and is a good compliment to the saliva test. [3]

Having either high or low Coristol levels in your body can have numerous effects aside from sleep deprivation.

Phosphatidylserine Dosage

A fixed dosage for this supplement doesn’t seem to be recommended currently and there are varying ideas as to how much one needs to be able to get a good nights’ sleep. Though in studies, doses of 100mg three times a day have been effective in treating age-related memory loss and other cognitive-related impairments [4, 5] and doses of 200-300mg daily for the use in behavioural and focus issues [6], there is no fixed dose for sleep-related problems.

The best way to go about dosage is simply to follow the recommended dosage that comes with the phosphatidylserine product you purchase. Users recommend using doses that start with 300mg and gradually increasing until the desired effect is achieved.

One thing to remember when deciding a dosage for this supplement is that phosphatidylserine is also contained in food such as soy and can be found in the body. Thus, the amount that you need will depend on your intake of these foods as well.

Sources

  1. www.allstarhealth.com
  2. http://naturalmedicinejournal.net [pdf]
  3. www.siliconvalleyfit.com
  4. www.ncbi.nlm.nih.gov/pubmed/11842880
  5. www.ncbi.nlm.nih.gov/pubmed/2027477
  6. www.ncbi.nlm.nih.gov/pubmed/23312676

Posted in: Uncategorized