Brain Boosting Ingredients: Benefits of PhosphatidylSerine (PS)
- Keith Rowe
What are the basic ingredients for a brain healthy life? It all starts with pure and potent nutrients. BrainMD’s supplements are made with high-quality ingredients that can help improve brain health and the functioning of many other organs in the body.
In this blog series, we’re taking a closer look at the origins, uses, and recipes for some of our key ingredients so that you can incorporate them into your diet and daily supplement regimen.
PhosphatidylSerine, pronounced fos-fa-tie-dil-see-reen, is a phospholipid nutrient present in all our cells but especially concentrated in the brain’s nerve cells. PS is crucial for enhancing recall and for promoting healthy attention, learning and mental sharpness. PS has been extensively researched in humans, animals, and cultured cells, and is the most proven nutrient for memory.
PS is a universal building block for cell membranes, the dynamic structures that link the nerve cells into trillions of information transfer connections (synapses). The brain’s billions of nerve cells also need PS to package neurotransmitters into membrane structures for subsequent release into the synapses. PS is fundamental to the membranes of mitochondria, the microscopic power plants that generate energy for all our cells.
The Origin of PhosphatidylSerine
PS is naturally produced by the body and is found in practically all foods, but mostly at very low levels. One of the richest sources of PS is cow brain, but not many people eat brain and concerns over diseases make this a risky and unappealing source of PS. PS is also present in organ meats, like liver and kidneys. Cow’s milk has a small amount of PS.
The best food source of PS is chicken egg yolks, which also provide a host of important nutrients. A great way to ensure daily intakes of PS at levels sufficient to improve brain function is to take a PS dietary supplement. Earlier PS supplements came from soy, which can be allergenic. BrainMD’s NeuroPS is derived from sunflower, a vegetarian source that’s free of soy allergens.*
Here Are 5 of the Best Benefits of PhosphatidylSerine
Improves Memory and Learning
PS improved verbal fluency and enhanced learning and recall of names, faces, words, and numbers in double-blind clinical trials. PS is better documented for these benefits than any other nutrient.
Promotes Attention
In a double-blind clinical trial with children aged 4-14 years, the group that received PS at 200 mg per day showed improved attention, self-control, and short-term memory, when compared to those receiving a placebo.
Drives Brain Neurotransmitter Systems
PS is an essential building block for cell membranes, which organize enzymes and other proteins into molecular complexes to optimize the body’s life processes. PS promotes the actions of at least 4 major brain neurotransmitters: acetylcholine, dopamine, serotonin, and norepinephrine.
Essential for Brain Cells to Make Energy
Our brain uses more than 20% of our body’s total energy. The brain’s energy-guzzling nerve cells are the largest in the body. Our brain cells rely on mitochondria to make more than 90% of their energy. PS is essential for the mitochondria to function.
Promotes Overall Brain Health
PS is essential for the brain not only to make energy, but to manage its trillions of nerve cell connections. PS promotes brain health at all stages of life, from childhood through adulthood.
Common Uses
PS has the best track record for improving memory, as recognized by the U.S. FDA with two allowed Qualified Health Claims. Also, as a major cell membrane building block, PS works closely with omega-3 EPA and DHA to promote efficient synaptic functioning that contributes to healthy mood and behavior. PS is commonly used for improving attention and academic performance in children. PS is safe and well-tolerated.
Recipe
Berries are loaded with antioxidants and have a host of health benefits. Blueberries, referred to as “brain berries” among neuroscientists, may help delay short-term memory loss. If you like berries in your smoothie, you’ll love this delicious recipe for a Brain-Smart Smoothie.
At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
*These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
Meet Our Expert
Dr. Parris Kidd
Dr. Parris Kidd, Ph.D., is a pioneering authority in nutritional medicine with a background in zoology and cellular biology from UC Berkeley. His work includes influential research on brain nutrients like PS and GPC, award-winning supplement formulations, and extensive publications. Formerly Chief Science Officer at leading supplement companies, Dr. Kidd is widely respected for his contributions to nutritional science and his commitment to integrity.
Meet the Author
Keith Rowe
Keith has been a member of the BrainMD team for the past 7 years. Serving as copywriter and editor, he has written 400 blogs and has been involved with the launch of 32 new supplements. He takes many BrainMD supplements daily and his favorite is Neuro-C Vitamin C due to its efficacy and energizing citrus flavor.
When you hear the word electrolytes, you probably think of salty sports drinks and sweaty workouts.
Or you think of popular electrolyte “sports” formulas with famous brand names and roughly 35 grams of sugar per bottle.
No, thank you.
True hydration — the kind your brain and body really need — involves more than just replacing lost sodium. It demands a smarter approach to hydration overall, one that fuels energy, focus, muscle recovery, and overall performance.
That’s where Smart Electrolytes comes in.
BrainMD's Smart Electrolytes
Unlike conventional electrolyte products that overload your system with salt, sugar or both, Smart Electrolytes delivers a balanced blend of essential electrolytes — potassium and magnesium — paired with brain- and body-supportive nutrients like B vitamins and Vitamin C.*
It’s hydration, upgraded: designed not just to quench thirst, but to optimize the way you feel and function.*
Let’s dive into what we really mean by the concept of “smarter hydration” — and why it’s about so much more than salt and water.
Hydration Is About Way More Than Water
Water is fundamental to life — but it can’t do the job alone.
Your brain, made up of nearly 75% water, relies on electrolytes to function properly. Electrolytes like potassium and magnesium regulate fluid balance, support nerve transmission, and enable muscle contractions. Without them, simply drinking water won’t fully rehydrate you — let alone fuel your body’s (or your brain’s) performance.
And it’s not just about quenching thirst.
The legendary sports nutritionist pioneer of the 80’s and 90’s, Dr. Michael Colgan, warned decades ago that even a small drop in body water is enough to sabotage physical performance—and that is well before thirst even kicks in.
He was right. Research now shows that even mild dehydration—we’re talking as low as a 2% loss in body water—can tank your performance, cutting into your endurance, strength, and even mental focus—without any warning. (1,2).
Dehydration can lead to brain fog, fatigue, poor mood, and even headaches. Prolonged dehydration has even been linked to cognitive impairment and reduced physical performance (3). Staying properly hydrated, with the right balance of fluids and electrolytes, is key to keeping both mind and body operating at peak levels.
What Traditional Electrolyte Formulas Miss
Most traditional electrolyte drinks focus narrowly on replenishing sodium, potassium, calcium, magnesium, and chloride. But here’s the thing: While these minerals are indeed important, many formulas wind up overloading the system with salt, which can cause bloating and water retention. Or — sometimes “and” — they add large amounts of sugar, leading to energy crashes later.
If you doubt me, read the labels.
Even more critically, a lot of electrolyte product designers overlook the bigger picture, which is hydration.
Allow me to offer a mantra which we would all do well to keep in mind: Hydration is about more than water.
See, proper hydration isn’t just about replacing sweat loss — it’s about supporting cellular function, energy metabolism, and mental performance.
And that’s where Smart Electrolytes stands apart.
What Makes Smart Electrolytes Different
Smart Electrolytes redefines what hydration can do by combining key electrolytes with brain- and body-supportive nutrients:
Balanced Electrolytes: Provides potassium and magnesium in amounts that support nerve function, muscle health, and optimal hydration — without excessive sodium (4).*
Brain-Supportive Nutrients: Includes B6, B12, niacin (B3), and Vitamin C — nutrients critical for energy production, mental clarity, and immune support (5, 6).*
Clean Formula: Zero sugar, no artificial colors or sweeteners, and keto-friendly — ideal for health-conscious individuals.*
This smarter combination helps ensure rapid hydration while fueling your brain and body for better performance, all without the common downsides of traditional sports drinks.*
How Smart Electrolytes Support Brain and Body
Potassium and Magnesium: These essential electrolytes maintain fluid balance, regulate muscle contractions, and support nerve transmission (4).* Potassium helps prevent cramping and supports cardiovascular function, while magnesium plays a critical role in muscle relaxation and brain health.* Magnesium is also involved in over 300 enzymatic reactions, making it indispensable for overall metabolic health (7).*
B Vitamins: Niacin (B3), B6, and B12 are vital for converting food into usable energy.* They also support neurotransmitter synthesis, helping to promote mental clarity and reduce brain fog (6, 8).* B vitamins have even been shown to play a protective role against cognitive decline, making them essential for long-term brain health.*
Vitamin C: A powerful antioxidant, Vitamin C helps protect cells from oxidative stress, supports immune function, and may reduce inflammation — crucial benefits for anyone with an active lifestyle (9).* Additionally, Vitamin C contributes to collagen production, supporting joint and skin health, both of which are vital for athletes and active individuals.*
Together, these nutrients create a formula that addresses hydration at a deeper level, supporting the brain, body, and immune system — all without sugar crashes.*
So Why Are There Vitamins in an Electrolyte Formula?
At first glance, electrolytes and vitamins might seem like two different worlds — one focused on hydration, the other on general nutrition.
But here’s the connection: true hydration isn’t just about replacing water and minerals. It’s about optimizing the way your cells use that water.
B vitamins — like B3 (niacin), B6, and B12 — play a critical role in cellular energy production, supporting the mitochondria that power your cells.
Hydration and energy production are tightly linked; without adequate B vitamins, your cells can’t efficiently generate the energy needed for muscle contractions, nerve signaling, and recovery (6, 8).
Vitamin C, meanwhile, acts as a potent antioxidant, protecting cells from oxidative stress that can be elevated during physical exertion and dehydration (9). It also supports collagen production for healthy joints and skin — critical for athletes and active individuals.
In short: hydration isn’t just about replacing what you sweat out — it’s about ensuring your body can “use” the hydration effectively.
Adding targeted vitamins amplifies the benefits of electrolytes, helping to fuel performance, recovery, and resilience from the inside out.
Hydration, Upgraded: Smarter Ingredients for Smarter Performance
Research shows that properly formulated hydration products improve fluid retention, exercise capacity, and reduce fatigue (3, 10).
Adding magnesium into the mix has also been associated with reduced muscle cramping and enhanced athletic performance (7).
Meanwhile, B vitamins and magnesium have been linked to improved cognitive performance and reduced stress in healthy adults (8, 11).
Emerging studies even suggest that maintaining optimal hydration can positively impact mood and cognitive function, particularly under physical or environmental stress (10).
Simply put, hydration isn’t just about replacing what you lose — it’s about giving your body and brain what they need to perform at their best.
With Smart Electrolytes, you get:
Faster rehydration and better muscle recovery*
Sustained mental clarity and reduced brain fog*
Immune system support without sugar spikes*
Enhanced metabolic support and better cardiovascular health*
All with a clean, sugar-free formula.
When to Use Smart Electrolytes
During Exercise: Replenish lost electrolytes and support recovery after workouts.*
Daily Hydration: Combat everyday dehydration and support brain performance — perfect for busy professionals, students, and travelers.*
Keto & Low-Carb Lifestyles: Stay hydrated without compromising your dietary goals — Smart Electrolytes has zero sugar and no artificial additives.*
High-Stress Situations: Hydration isn’t just for athletes. Stress increases your body’s demand for magnesium and B vitamins.* Smart Electrolytes helps replenish these vital nutrients keeping you sharp, alert, and on your game.*
The Bottom Line: Hydrate Smarter, Feel Better
Smart Electrolytes isn’t just an electrolyte drink — it’s a smarter way to hydrate.* By combining essential electrolytes with brain-boosting nutrients, it offers a more complete approach to hydration, energy, and recovery.*
Say goodbye to sugar crashes, bloating, and brain fog.*
Say hello to smarter hydration — and a better, brighter you.*
At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Smart Electrolytes and our full list of brain healthy supplements, please visit us at BrainMD.
*These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
References:
1. Cheuvront SN, Carter R III, Sawka MN. Fluid balance and endurance exercise performance. *Curr Sports Med Rep*. 2003;2(4):202–208. doi:10.1249/00149619-200308000-00006.
2. Colgan M. *Optimum Sports Nutrition: Your Competitive Edge*. Advanced Research Press; 1993.
3. Orrù S, Imperlini E, Nigro E, et al. Role of Functional Beverages on Sport Performance and Recovery. *Nutrients*. 2018;10(10):1470. doi:10.3390/nu10101470. PMID: 30308976; PMCID: PMC6213308.
4. Choi D, Cho J, Koo J, Kim T. Effects of Electrolyte Supplements on Body Water Homeostasis and Exercise Performance during Exhaustive Exercise. *Applied Sciences*. 2021;11(9093). https://doi.org/10.3390/app11199093.
5. Morris MS. The role of B vitamins in preventing and treating cognitive impairment and decline. *Adv Nutr*. 2012;3(6):801-812. doi:10.3945/an.112.002535. PMID: 23153734; PMCID: PMC3648704.
6. Noah L, Dye L, Bois De Fer B, et al. Effect of magnesium and vitamin B6 supplementation on mental health and quality of life in stressed healthy adults: Post-hoc analysis of a randomized controlled trial. *Stress Health*. 2021;37(5):1000-1009. doi:10.1002/smi.3051.
7. Moretti A. What is the role of magnesium for skeletal muscle cramps? A Cochrane Review summary with commentary. *J Musculoskelet Neuronal Interact*. 2021;21(1):1-3. PMID: 33657750; PMCID: PMC8020016.
8. Kennedy DO. B Vitamins and the Brain: Mechanisms, Dose and Efficacy—A Review. *Nutrients*. 2016;8(2):68. doi:10.3390/nu8020068.
9. Carr AC, Maggini S. Vitamin C and Immune Function. *Nutrients*. 2017;9(11):1211. doi:10.3390/nu9111211. PMID: 29099763; PMCID: PMC5707683.
10. Adams JD, Karpinski A. Hydration status influences mood and cognitive function. *Biol Sport*. 2022;39(4):1047-1055. doi:10.5114/biolsport.2022.109234.
11. Smith AD, Refsum H. Homocysteine, B vitamins, and cognitive impairment. Annu Rev Nutr. 2016;36:211-239. doi:10.1146/annurev-nutr-071715-050947. PMID: 27296501.
Most people think of magnesium as a calming mineral – and, in fact, it has calming effects which may counter stress, support sleep, and boost mood. But this hard-working mineral does so much more.
Critical to more than 300 biochemical reactions in the body, magnesium is needed to make protein, ensure healthy muscle and nerve function, maintain healthy blood sugar levels, and regulate blood pressure.
We need magnesium for the development and structure of our bones, DNA and RNA synthesis, and the production of the important antioxidant glutathione.
This important mineral plays a key role in nerve impulse conduction, muscle contraction, and ensuring a healthy heart rhythm. Magnesium is needed for the brain to process information and plays a vital role in memory, learning, and mental alertness.
And that’s just the highlights…there’s more!
It isn’t an overstatement to say that ensuring ample magnesium is essential to health and longevity.
Low Magnesium Among Americans
Nutritional surveys clearly show that about half of all Americans are low in this important mineral.¹ The standard American diet – low in nutrient-dense whole grains, fresh fruits, and vegetables and high in unhealthy fats, sugars, processed foods, and refined carbohydrates – is a major factor in magnesium deficiency.
Here’s the good news: it’s an easy fix. For most people (unless you have a medical condition that disrupts magnesium absorption), consuming a diet filled with magnesium-rich foods can help solve the problem.
Even better, if you aim to consume foods high in magnesium every day, you’ll be doing a lot for your overall health too as these foods typically have loads of other nutrients. It’s truly a win-win proposition.
11 of the Best Foods High in Magnesium
Here’s a list of some of the foods most abundant in magnesium to get you started.
1. Hemp Seeds
You get a lot of magnesium bang for your buck with hulled hemp seeds. Just a handful (1 ounce) delivers almost 200 mg of magnesium – that’s about half your daily requirement of the mineral. In fact, most seeds are good sources of magnesium – especially pumpkin seeds, ground flax seeds, sesame seeds, and chia seeds. Add them to salads, in a smoothie, or sprinkle them on avocado toast.
2. Whole Grains
Whole grains such as brown rice, oats, quinoa, amaranth, and buckwheat are great sources of magnesium – and they provide a measure of nutrient-rich, satiating, slow-burning (lots of fiber), nutty flavor to any meal.
On the higher end, a half-cup of cooked amaranth or quinoa delivers about 60 mg of magnesium; on the lower end, a half-cup of brown rice provides about 43 mg and cooked oats about 32 mg.
3. Dark Leafy Greens
Incorporate greens like spinach and Swiss chard – the most magnesium-rich green leafy vegetables – into your meals to boost your magnesium intake. Steam or sauté a cup of spinach or Swiss chard, or add it to a favorite soup, and you’ll be giving your body a boost of about 150 mg of magnesium!
4. Chocolate
Here’s a fun one. Enjoy just a 1-ounce piece of dark chocolate (70-80% cocoa, preferably sweetened with stevia or another natural sugar alternative) and you’ll not only get the sweet satisfaction of the chocolate, but about 65 mg of magnesium too.
5. Beans, Lentils, and Peas (Legumes)
Where there’s fiber, there’s often magnesium, and such is the case for beans, lentils, and peas.² Enjoy a cup of soybeans (edamame), and you’ll have met over one-third of your daily magnesium needs.
Navy, white, and black beans also are rich sources of magnesium with 120 mg per cup. They make a delicious, three-bean chili! Don’t forget lentils and peas. They’re good sources of magnesium too.
6. Non-Fat Plain Yogurt
One cup of non-fat yogurt will supply your body with more than 40 mg of magnesium, as well as beneficial bacteria to support your gut health. Add some magnesium-rich fruit, unsweetened cocoa (or your own healthy sweetener), or whole oats for an added boost!
7. Coconut Milk
Surprisingly, one cup of unsweetened coconut milk provides roughly 90 mg of magnesium. There are a number of inventive recipes using unsweetened coconut milk. It’s wonderful in curries, soups, and smoothies. Use it instead of whole milk in warm beverages like hot cocoa or try a coconut milk ice cream.
8. Nuts
If you want to boost your magnesium intake, go nuts for nuts! A handful of Brazil nuts will give you a quarter of your daily magnesium requirement. Other nuts high in magnesium include cashews, almonds, pine nuts, walnuts, and pecans.
9. Fruit
Loaded with vitamins, minerals, antioxidants, and fiber, it’s no surprise that fruit makes the list of foods rich in magnesium. Dried figs are by far the richest with about 100 mg of magnesium per cup. Other high magnesium fruits include avocado, bananas, guava, kiwi fruit, and papaya.
10. Mackerel
Holy mackerel! Six ounces of cooked Atlantic mackerel will give you nearly 40% of your daily magnesium requirements. Other seafood loaded with this mineral include oysters, tuna, Alaskan king crab, sardines, and Atlantic cod. An added bonus, these foods provide your body with brain healthy omega-3 fatty acids!
11. Veggies
You really can’t go wrong with eating plenty of vegetables in your quest to add more magnesium to your diet. Artichoke, squash (acorn, butternut), broccoli, and potatoes will all give you a good dose of magnesium. Plus, they’re filled with many other phytonutrients, antioxidants, vitamins, minerals, and fiber.
Try these high-magnesium foods today and let us know (below) if you notice a difference.
At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
References:
1. Rosanoff, A., Weaver, C. M., & Rude, R. K. (2012). Suboptimal magnesium status in the United States: Are the health consequences underestimated? Nutrition Reviews, 70(3), 153-164. https://doi.org/10.1111/j.1753-4887.2011.00465.x
2. Mitchell, D. C., Lawrence, F. R., Hartman, T. J., & Curran, J. M. (2009). Consumption of dry beans, peas, and lentils could improve diet quality in the US population. Journal of the American Dietetic Association, 109(5), 909-913. https://doi.org/10.1016/j.jada.2009.02.029
Skip to content
