Phosphatidylserine
A phospholipid concentrated in brain and nervous tissue. Multiple RCTs have studied its role in blunting post-exercise cortisol response and improving cognitive function (memory, attention).
An ingredient with growing research
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Effects reported in research
May blunt post-exercise cortisol elevation (modulating excessive stress response)
Memory, attention, and processing speed improvements documented especially in older adults
Some research reports mood and stress response improvement
Dosage & timing
- 100–400 mg/day in divided doses with meals.
Cautions
- •Possible interaction with blood thinners.
- •Bovine brain-derived products (now rare) raised prion disease concerns — current products are primarily soy or sunflower-derived.
Supporting research
Hormonal responses and adaptations to resistance exercise and training
Sports Medicine, 2005
抵抗性運動に対するホルモン応答（テストステロン・成長ホルモン・コルチゾール・インスリン様成長因子）の包括的レビュー。コルチゾールは筋タンパク質の異化（分解）を促進し、慢性的な高コルチゾール状態は筋肥大の同化シグナルに拮抗する。一方、トレーニング由来の急性コルチゾール上昇は適切な回復で速やかに正常化し、長期的な問題は生じない。
Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial
Journal of the International Society of Sports Nutrition, 2015
An RCT in 57 healthy resistance-training men taking ashwagandha root extract (KSM-66) 600 mg/day for 8 weeks. Compared with placebo, bench press and leg extension strength improved significantly, alongside reduced serum cortisol, increased lean mass, and lower body fat. Limited by its short 8-week duration and a possible conflict of interest with the manufacturer.
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