Health Benefits of Phosphatidylserine (PS) (Basic ...

James J. Gormley is an award-winning writer, editor and author.

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As Editor-in-Chief of "Better Nutrition" magazine, he was part of a small cadre of journalists who helped change the editorial landscape of natural products industry magazines by pioneering science-centered coverage.

James headed up regulatory and scientific affairs for Nutrition 21, where he managed U.S. and global regulatory submissions. In addition to having served as a U.S. journalist delegate to an Oldways conference on cross-cultural food issues in Beijing, China, he attended FAO/WHO Codex Alimentarius meetings in Paris and Rome as part of the U.S. trade delegation.

He also served as the Editorial Director of the Vitamin Retailer magazine group, where, in his monthly editorials, James regularly shined a light on supplement misinformation. He has continued to be a regular columnist for "Vitamin Retailer" and "Nutrition Industry Executive" magazines, in addition to serving on the editorial advisory board for "Nutritional Outlook" magazine.

James is a voting member of the NSF Joint Committee on Dietary Supplements, a Scientific Advisory Board member of the Natural Health Research Institute (NHRI), and the Vice President and Senior Policy Advisor of Citizens for Health.

He has provided testimony or remarks at the local level (NYC Council), U.S. government level (FDA, College Park, Maryland), and international level — at Codex.

James has been an unflagging crusader for both consumers and the responsible core of the supplement industry, and has always sought to build bridges between both.

His newest book is "Health at Gunpoint: The FDA’s Silent War Against Health Freedom." His five previous books include the "User’s Guide to Brain-Boosting Supplements."

By Dr. Ramon Velazquez Ph.D.

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The world's smartest brain supplement.

Thinking about taking a nootropic supplement for the first time? Nootropics can be confusing, which is really no surprise considering the brain’s complexity.

This Nootropics for Beginners Guide is designed to give you a quick, easy-to-understand rundown on what nootropics are, how they boost brainpower, and how beginners can find the right nootropic supplement to get the best results.

Nootropics for Beginners: FAQs

What are nootropics?

Nootropics are brain boosters that you can take as nutritional supplements. You can find them as single-ingredient supplements, but the best nootropics are stacks that combine two or more nootropics into one capsule. (or pill, or softgel, or liquid. You get the idea.)

Also called smart drugs (though they are technically not drugs), nootropics work by enhancing various brain functions to produce results that you can feel.

• Nootropic benefits include sharper focus, improved memory, enhanced learning and many other pro-cognitive effects.

Nootropics have also been suggested to work in ways you don't feel now, but may feel years from now. By supporting overall brain health, nootropic brain supplements can promote healthy longe-range memory, mental clarity and more.

By definition, nootropics must be:

• Clinically shown to benefit the brain in some way;
• Supported by human clinical research studies;
• Safe to use: Extremely low toxicity, very few side effects

These days, pretty much any supplement linked to brain health is called a nootropic – regardless of whether it meets the true nootropic definition.

Over 85 different nutrients may be classified as nootropics (see the full nootropic list here). However, the number that actually work to boost brain health and mental performance is far fewer.

Do nootropics really work?

Some nootropics do seem to work, as suggested by research across in vitro, animal and human studies.

Collectively, nootropics appear to help the brain's structure and function in several significant ways.

Some potentially beneficial nootropic mechanisms of action proposed by researchers include:

• Optimizing brain energy: Nootropics support brain cell energy production.1 helping with brain fog and fatigue while promoting mental agility and focus.
• Helping to balance brain chemistry: Nootropics optimize brain chemicals tied to memory, processing, mood, attention, motivation and others.2
• Enhancing brain regeneration: By helping repair, maintain and regenerate brain cells, nootropics support brain health and long-term memory.3
• Maintaining blood flow to the brain: Healthy cerebral circulation supplies oxygen and glucose used to produce brain energy that powers cognition.4
• Protecting the brain: Some nootropics neutralize age-accelerating free radicals in the brain while preserving brain structure; good for brain aging.5
• Raising Alpha brain waves: Nootropics promote the Alpha frequency,6 for feelings of wakeful relaxation, mental clarity and enhanced creativity.

Nootropics appear to support the brain in a lot of different ways, producing a broad range of brainpower-boosting effects.

Researchers have a pretty good idea how nootropic Cognizin® Citicoline works to improve brainpower: It has been shown in human studies to boost brain energy and brain regeneration, making it an ideal nootropic for beginners seeking better focus, mental energy and brain health.

What are the benefits of nootropics?

The list of potential nootropic benefits is long, covering many areas of brain health and cognitive function.

The most evidence-backed nootropic benefits may help with:

1. Memory: Short-term, long-term, storage, encoding, learning, recall.
2. Mental Performance: Speed, processing, attention, focus, verbal.
3. Mindset: Mood, sleep, relaxation, creativity, motivation, anti-stress.
4. Brain Health: Brain cell protection, repair, regeneration, anti-aging.

By enhancing the brain's overall function, nootropics may improve many different types of thinking.

Learn more about the potential benefits of nootropics here.

Are nootropics safe?

For the most part, yes. Nootropics are safe. By definition nootropics cannot be harmful. Rather, nootropics must protect and enhance brain health – or else they are not really nootropics.

• The formulation and design of nootropic supplements may present more risks than the nootropics themselves.

Bad nootropic combinations, incorrect dosage and poor quality can all affect a nootropic supplement's safety.

Beginners are advised to be wary of cheap, inferior nootropic supplements because they may have lower standards for quality and poor safety testing.

Manufacturers in the nutritional supplement industry who don't know what they are doing can make even the most innocent of nootropics a risky proposition.

The best nootropic supplements, however, are reliably safe and effective due to good formulation practices, premium ingredients and extensive quality testing.

The bottom line is, if you do your homework and buy a high-quality supplement, nootropics are overwhelmingly safe and free of unpleasant side effects.

Do nootropics have side effects?

By definition, nootropics are free of side effects. However, individual experiences and sensitivities may vary.

Beginners who are concerned about side effects are advised to look for nootropics that:

• have been used by humans for a long time without major side effects;
• have been shown to be easy and comfortable to take in human clinical trials;
• ideally, meet both of the above criteria.

High-quality nootropic ingredients and well-designed nootropic stack supplements also tend to have fewer side effects.

Read more on the possible side effects of nootropic supplements here.

Are nootropics legal?

For the most part, yes, nootropics are legal – but it depends on which nootropic you are using, and where in the world you live.

Different countries have different nootropic regulations. You can read about nootropic laws country-by-country here.

If you can buy a nootropic a reputable vitamin store or retailer in your country, you can probably consider that nootropic to be legal.

For nootropics purchased online, make sure the manufacturer addresses legality somewhere in their FAQs, ideally with country-specific information.

Types of Nootropics

What are the different kinds of nootropics? There are at least 85 nutrients and compounds that may be considered as brain boosting nootropics.

Nootropics can be split into a few different categories:

Vitamins

Some basic essential vitamins and minerals are important for overall brain health and sharp cognitive function.

B-complex vitamins are regarded as nootropics, especially:

• Vitamin B6 - needed to make brain chemicals that help with stress.7
• Vitamin B9 - helps with healthy blood flow to the brain.8
• Vitamin B12 - helps make protective nerve sheaths.9

B-vitamins make sense as beginner's nootropics for a couple of reasons;

1. B-complex vitamins are just good foundation nutrients for overall nervous system and brain health.
2. Many people don't get enough of some B-vitamins, which is simple for nootropic supplements to correct.

In addition to supporting some basic brain functions, some nootropic B vitamins may help cognitive performance. Vitamin B6, for example, has been shown to significantly improve storage of information in older adults.10

Herbs

Herbs have been used as cognitive enhancers for centuries.

This gives them a long history of safe, effective use. Modern extraction methods and potency-enhancing techniques make traditional brain herbs safer and more effective than ever. For these reasons, botanical nootropic supplements are a great starting point for beginners.

Bacopa monieri and Lion's Mane Mushroom are two good traditional nootropic herbs for beginners to start taking.

Both have been around forever, have great safety profiles, and deliver research-backed brain-boosting benefits that many beginners are looking for:

• Bacopa monnieri has been shown to enhance higher order cognitive processes, which involve turning new information into stored learning and memories.11
  • Research also suggests Bacopa may slow the rate of forgetting new knowledge.12 This makes it a popular beginner's nootropic for students.
• Lion's Mane Mushroom has been used in traditional herbalism and cuisine for centuries, so it has an excellent safety and tolerability profile for beginners. It is linked to Nerve Growth Factor (NGF), and has been shown in human research to help with mood balance and age-related cognitive decline.13,14

Adaptogens

Adaptogens are a special class of botanicals that work a little differently from other nootropic herbs.

In addition to acting on the brain, adaptogens regulate the endocrine system – helping to balance hormonal stress responses so both mind and body can perform better under pressure.15

• Since stress creates brain fog and mental fatigue, adaptogens' anti-stress effects are suggested to clear brain fog and revitalize mental performance.

Rhodiola rosea is an ideal adaptogen nootropic for beginners, with a long history of helping everyone from farm workers to Olympic athletes to stay calm, clear-headed and focused in stressful settings.

In general, adaptogen nootropics are also good for beginners because their mind-energizing benefits may take effect within 30 minutes and last up to 6 hours 

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Phospholipids

Phospholipids are healthy fats that are used as raw materials to repair and regenerate brain cells. They are especially important for keeping brain cell membranes fluid and flexible.

Healthy brain cell membrane function is key for healthy cell-to-cell signaling and overall mental clarity.

Phospholipid nootropics in supplement form help to maintain healthy brain levels of these neuro-building-block fats, supporting healthy brain structure. In addition, some phospholipids unlock more benefits by helping brain chemicals, brain energy and more.

Phosphatidylserine (PS) is a good phospholipid nootropic for beginners because it is one of the best nootropics for memory, with lots of human research showing it is safe and well-tolerated.

PS is also good for beginners because it has been linked to a wide range of cognitive benefits, including:17

• Memory formation, storage and retrieval.
• Attention, focus, concentration.
• Critical thinking; reasoning and problem solving.
• Communication and verbal ability.
• Maintaining a healthy mood.

Phosphatidylserine (PS) is one nootropic that does many positive things for the brain, which can help beginners get off to a great start.

Choline Sources

Choline is a natural compound that helps the body to synthesize and regulate fats. Just like with phospholipids, choline sources support healthy fats in the brain, which is itself 60% fat.18

Nootropic choline sources can supply choline directly, or significantly raise brain choline levels indirectly.

Choline-related nootropics work together with phospholipid nootropics, and are crucial for the brain regeneration and repair that underlies overall brain health.

• Citicoline as Cognizin® is the best choline source for beginners, due to its strong safety profile and great brain-boosting benefits. More on that later.

Citicoline's versatile brain-boosting activities add up to human research-backed support for memory, mood and mental energy – benefits that any nootropic beginner can appreciate.

Antioxidants

Antioxidants help to protect the brain against free radicals: Unstable molecules that smash against brain cells, damage their membranes and accelerate aging.