Phosphatidylserine enhances endurance

Phosphatidylserine (PS), a phospholipid present in cell membranes—particularly abundant in nerve cells—has been studied for its association with exercise performance, focusing on the physiological mechanisms behind endurance enhancement. Its core role lies in supporting prolonged exercise by regulating neuroendocrine function, energy metabolism, and central fatigue perception.

I. Regulating Neuroendocrine Function to Delay Central Fatigue

Central fatigue is a key limiting factor in endurance performance, primarily linked to neurotransmitter imbalances in the prefrontal cortex and overactivation of the hypothalamic-pituitary-adrenal (HPA) axis during exercise.

Inhibiting excessive cortisol release: Prolonged high-intensity exercise (e.g., marathons, long-distance cycling) elevates cortisol, a stress hormone. Excess cortisol accelerates muscle protein breakdown, suppresses immune function, and exacerbates fatigue by affecting the central nervous system (CNS). Phosphatidylserine indirectly inhibits excessive cortisol elevation by reducing adrenocorticotropic hormone (ACTH) secretion. Studies show that pre-exercise supplementation of phosphatidylserine (200–800mg daily) lowers post-exercise cortisol levels by 15%–30%, reducing transmission of central fatigue signals caused by hormonal imbalance.

Stabilizing neurotransmitter balance: As a key component of nerve cell membranes, phosphatidylserine participates in synaptic transmission and regulates the release and reuptake of neurotransmitters like dopamine and serotonin in the brain. Dopamine is associated with exercise motivation and focus, while serotonin is closely linked to fatigue perception—serotonin accumulation during exercise intensifies "exhaustion feelings." By maintaining nerve membrane fluidity, PS ensures normal neurotransmitter transmission, delaying the integration of serotonin-mediated fatigue signals in the CNS and helping athletes sustain pacing and decision-making during prolonged exercise.

II. Optimizing Energy Metabolism to Enhance Muscular Endurance

Endurance exercise relies on stable energy supply (e.g., glycogen breakdown, fat oxidation). Phosphatidylserine indirectly supports sustained exercise capacity by improving cellular energy metabolism efficiency.

Promoting glycogen storage and utilization: PS may enhance insulin sensitivity, facilitating glucose uptake and glycogen synthesis in muscle cells to increase energy reserves. During prolonged aerobic exercise, sufficient muscle glycogen delays the "bonk" (a sudden drop in endurance due to glycogen depletion). Research indicates that supplemented subjects exhibit a 10%–15% slower rate of muscle glycogen depletion during endurance exercise lasting over 90 minutes, with better blood glucose stability in later stages compared to controls.

Regulating mitochondrial function: Mitochondria, the "energy factories" of cells, directly influence aerobic metabolism efficiency. As a component of mitochondrial membranes, PS maintains membrane integrity and permeability, promoting ATP production and release. During high-intensity interval training or prolonged submaximal exercise, PS may protect mitochondrial structure, reducing oxidative stress-induced functional damage and sustaining stable energy output.

III. Improving Psychological State and Physiological Adaptation During Exercise

Endurance exercise challenges both physical limits and psychological stability (e.g., focus, stress resilience). Phosphatidylserine supports these by influencing cognitive functions of the CNS.

Enhancing focus and executive function: During prolonged exercise, distracted attention and impaired decision-making disrupt pacing. PS improves attention and working memory by boosting neural activity in the prefrontal cortex, helping athletes precisely regulate intensity despite fatigue. For example, studies on cyclists show that PS supplementation improves performance in post-exercise cognitive tests (e.g., reaction time, task-switching) at 30 minutes, indicating delayed CNS fatigue.

Facilitating post-exercise recovery: While not directly enhancing endurance, PS accelerates physiological recovery by lowering cortisol levels and reducing muscle damage markers (e.g., creatine kinase). This helps athletes maintain stability during multi-day training or competitions, indirectly supporting overall endurance performance.

IV. Scientific Evidence and Dosage References

Current research indicates that PS’s endurance benefits depend on dosage and exercise type:

For aerobic exercise lasting over 60 minutes (e.g., running, swimming), daily supplementation of 200–400mg phosphatidylserine (typically derived from soy or bovine brain extracts, with plant sources more widely accepted) for 2–4 weeks may extend time to exhaustion by 5%–10% or reduce subjective fatigue ratings (RPE) at equivalent intensity.

Effects are more pronounced in well-trained athletes, possibly due to enhanced neuroendocrine sensitivity from long-term training. Importantly, PS is not a "performance enhancer" but optimizes physiological regulation to delay fatigue, complementing—rather than replacing—systematic training.

Phosphatidylserine supports endurance exercise through multi-dimensional mechanisms: inhibiting excessive stress hormone secretion, stabilizing neurotransmitters, optimizing energy metabolism, and improving cognitive function. Its efficacy is preliminarily validated by human studies. As a naturally occurring phospholipid, PS is safe at doses ≤800mg/day, making it a viable nutritional supplement for endurance athletes—when tailored to individual training plans and physiological states.