Why Isn't Diet Enough?
Why Supplement with PhosphatidylSerine?
The average daily intake of phosphatidylserine in Western diets is well below healthy levels.
Your brain is composed of about 60 percent fat, so healthy fats are critical to your brain’s health. While good fats should be found in abundance in various unprocessed foods, phosphatidylserine is deficient in the modern Western diet.
Modern low-fat and low-cholesterol diets lack up to 150 mg per day of dietary phosphatidylserine. A vegetarian diet may undersupply as much as 200 to 250 mg per day. Other eating styles also create a demand for more phosphatidyl serine. For example, a diet deficient in omega-3 fatty acids may reduce the amount of phosphatidylserine in the brain by 28% and thereby impair your brain’s ability to form, store, process and remember. (135)
To make matters worse, modern industrial production of fats and oils decreases all of the natural phospholipids—including phosphatidylserine.
Changes in our Western diet have resulted in a significant decrease in phosphatidylserine consumption in recent years, including rejection of fat, innards, organ meats and poultry skin (e.g., low-fat, low-cholesterol, and reduced-meat diets).
Changes in Meat Consumption in US (lbs/person)
|1970||51.8 lbs||28.1 lbs||1.0 lbs||15.8 lbs|
|1986||48.5 lbs||27.8 lbs||0.7 lbs||21.0 lbs|
|2009||37.8 lbs||27.2 lbs||0.2 lbs||32.3 lbs|
ABOVE: USDA/Economic Research Service, ers.usda.gov.
Phosphatidylserine can be found in meat and fish, but most abundant in organs not served in Western diets: brain and internal organs such as liver and kidney. Only small amounts can be found in dairy or vegetables, except for white beans. (135)
Dietary Sources of Phosphatidylserine (PS)
|Food||PS in mg/100g|
|Brain (bovine, ox)||713|
(internal organs, intestines)
|Chicken leg with skin||134|
|Chicken leg, no skin||50|
|Chicken breast with skin||85|
|Chicken breast, no skin||45|
|Food||PS in mg/100g|
|Barley (whole grain)||20|
|Cow’s Milk (3.5% fat)||1|
|Cow’s Milk (1.5% fat)||0.5|
ABOVE: Phosphatidylserine content in various foods. (208)
Phosphatidylserine can be found in meat and fish, but most abundant in organs not served in Western diets, including the brains and internal organs such as liver and kidney. Only small amounts can be found in dairy or vegetables, except for white beans. (135)