Branched-chain amino acids are essential nutrients. They are proteins found in food. Your muscles "burn" these amino acids for energy.
The specific amino acids that make up the branched-chain amino acids are leucine, isoleucine, and valine. The term branched-chain simply refers to their chemical structure.
Phosphatidylserine is taken to try to prevent memory loss and mental decline that may occur as you get older.
Several studies suggest that it may boost your brain power. People who took the supplement scored higher on short-term memory, mood, and concentration tests. For example, they could better recall names and objects. Much more research is needed to confirm these results.
Scientists have used phosphatidylserine in studies to treat symptoms of Alzheimer's disease. Again, there is not enough evidence that phosphatidylserine is of any help in treating this condition.
Phosphatidylserine has been suggested in the treatment of the following conditions, as well:
Muscle soreness and stress in athletes who overtrain
More research is needed before it can be recommended as a treatment for any of these conditions.
Can you get phosphatidylserine naturally from foods?
Phosphatidylserine occurs naturally in small amounts in most foods, slightly more in white beans.
The supplement used in early studies was made from brain cells taken from cattle. Because of concerns about infection with mad cow disease, a virus spread by cattle, scientists have developed a type of phosphatidylserine from plant sources such as soy.
What are the risks of taking phosphatidylserine?
Many people can take the soy-derived supplement without any side effects. It is likely safe up to 600 milligrams a day for no more than 10 days. Side effects are more common at doses of 300 milligrams and above. They may include:
However, optimal doses of phosphatidylserine have not been established for any condition. Quality and active ingredients in supplements may vary widely from maker to maker. This makes it very hard to establish a standard dose.
Phosphatidylserine can affect how certain medicines work in your body. Talk to your doctor before taking this supplement if you also take: