How A Doctor Starts The Day To Make Dopamine Last Long Hours

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Dr. Zeliha Akpinar shares how she deals with her demanding life as a junior doctor in a rural emergency department, with a focus on starting the day in a way that means she doesn’t run out of steam partway through:

Gently does it

One of her core principles is protecting her brain’s dopamine levels, which are essential for motivation and productivity. Instead of reaching for her phone in the morning, she begins her day with simple tasks like brushing her teeth or making her bedโ€”small actions that give her a dopamine boost without sending her along a “hedonic treadmill” in search of further crumbs of dopamine from social media etc.

She emphasizes the importance of using tools and routines that support mental clarity and focus. Her digital planner, “Xyles”, helps manage multiple responsibilities while keeping her grounded and goal-oriented. Including a photo of her younger self in her planner reminds her to stay connected to her inner childโ€™s dreamsโ€”a powerful motivator during her long hospital shifts. For those of us who from the thumbnail might not have assumed she was old enough to be doctor, this might seem silly (like when a child says “when I was young”), but the truth is, we all live relative to our own past, however long or short that distance might be. The take-away for us at any age is: do things as though your younger self is watching!

Dr. Akpinar also talks about the significance of mindfulness in a hyper-connected world. She schedules screen-free meals to slow down and reconnect with the present moment, balancing the chaos of emergency medicine with moments of peace. By using tools like the “Opal” app to limit social media, she protects her focus and emotional well-being.

In short, her advice is clear: take purposeful action, design systems that support your brain, and stay aligned with what truly matters to you!

For more on all of this in her own words, enjoy:

Click Here If The Embedded Video Doesnโ€™t Load Automatically!

Want to learn more?

You might also like:

The Dopamine Myth

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  • Marathons in Mid- and Later-Life

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    Itโ€™s Q&A Day at 10almonds!

    Have a question or a request? You can always hit โ€œreplyโ€ to any of our emails, or use the feedback widget at the bottom!

    In cases where weโ€™ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future tooโ€”thereโ€™s always more to say!

    As ever: if the question/request can be answered briefly, weโ€™ll do it here in our Q&A Thursday edition. If not, weโ€™ll make a main feature of it shortly afterwards!

    So, no question/request too big or small

    We had several requests pertaining to veganism, meatless mondays, and substitutions in recipesโ€”so weโ€™re going to cover those on a different day!

    As for questions weโ€™re answering todayโ€ฆ

    Q: Is there any data on immediate and long term effects of running marathons in one’s forties?

    An interesting and very specific question! We didnโ€™t find an overabundance of studies specifically for the short- and long-term effects of marathon-running in oneโ€™s 40s, but we did find a couple of relevant ones:

    The first looked at marathon-runners of various ages, and found thatโ€ฆ

    • there are virtually no relevant running time differences (p<0.01) per age in marathon finishers from 20 to 55 years
    • the majority of middle-aged and elderly athletes have training histories of less than seven years of running

    From which they concluded:

    โThe present findings strengthen the concept that considers aging as a biological process that can be considerably speeded up or slowed down by multiple lifestyle related factors.โž

    See the study: Performance, training and lifestyle parameters of marathon runners aged 20โ€“80 years: results of the PACE-study

    The other looked specifically at the impact of running on cartilage, controlled for age (45 and under vs 46 and older) and activity level (marathon-runners vs sedentary people).

    The study had the people, of various ages and habitual activity levels, run for 30 minutes, and measured their knee cartilage thickness (using MRI) before and after running.

    They found that regardless of age or habitual activity level, running compressed the cartilage tissue to a similar extent. From this, it can be concluded that neither age nor marathon-running result in long-term changes to cartilage response to running.

    Or in lay terms: thereโ€™s no reason that marathon-running at 40 should ruin your knees (unless you are doing something wrong).

    That may or may not have been a concern you have, but itโ€™s what the study looked at, so hey, itโ€™s information.

    Hereโ€™s the study: Functional cartilage MRI T2 mapping: evaluating the effect of age and training on knee cartilage response to running

    Q: Information on [e-word] dysfunction for those who have negative reactions to [the most common medications]?

    When it comes to that particular issue, one or more of these three factors are often involved:

    • Hormones
    • Circulation
    • Psychology

    The most common drugs (that we canโ€™t name here) work on the circulation side of thingsโ€”specifically, by increasing the localized blood pressure. The exact mechanism of this drug action is interesting, albeit beyond the scope of a quick answer here today. On the other hand, the way that they work can cause adverse blood-pressure-related side effects for some people; perhaps youโ€™re one of them.

    To take matters into your own hands, so to speak, you can address each of those three things we just mentioned:

    Hormones

    Ask your doctor (or a reputable phlebotomy service) for a hormone test. If your free/serum testosterone levels are low (which becomes increasingly common in men over the age of 45), they may prescribe somethingโ€”such as testosterone shotsโ€”specifically for that.

    This way, it treats the underlying cause, rather than offering a workaround like those common pills whose names we canโ€™t mention here.

    Circulation

    Look after your heart health; eat for your heart health, and exercise regularly!

    Cold showers/baths also work wonders for vascular toneโ€”which is precisely what you need in this matter. By rapidly changing temperatures (such as by turning off the hot water for the last couple of minutes of your shower, or by plunging into a cold bath), your blood vessels will get practice at constricting and maintaining that constriction as necessary.

    Psychology

    [E-word] dysfunction can also have a psychological basis. Unfortunately, this can also then be self-reinforcing, if recalling previous difficulties causes you to get distracted/insecure and lose the moment. One of the best things you can do to get out of this catch-22 situation is to not worry about it in the moment. Depending on what you and your partner(s) like to do in bed, there are plenty of other equally respectable options, so just switch track!

    Having a conversation about this in advance will probably be helpful, so that everyoneโ€™s on the same page of the script in that eventuality, and it becomes โ€œno big dealโ€. Without that conversation, misunderstandings and insecurities could arise for your partner(s) as well as yourself (โ€œarenโ€™t I desirable enough?โ€ etc).

    So, to recap, we recommend:

    • Have your hormones checked
    • Look after your circulation
    • Make the decision to have fun!

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  • Can a new blood test really detect ME/CFS? An expert unpacks newย research

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Scientists in the United Kingdom say they have developed a blood test that can diagnose myalgic encephalomyelitis/chronic fatigue syndrome (ME/CFS) with 96% accuracy โ€“ the first of its kind.

    For many who live with the debilitating condition, this will be exciting news.

    Despite affecting millions of people worldwide, this condition remains poorly understood. It is characterised by unrelenting fatigue that doesnโ€™t improve with rest, and post-exertional malaise โ€“ a worsening of symptoms after even minor physical or mental activity.

    Yet with no reliable test, many people wait years for a diagnosis. This usually depends on symptoms meeting certain clinical criteria. But diagnostic criteria can be controversial as they vary worldwide and many are outdated.

    An accurate blood test could be a game changer for diagnosis.

    So, how excited should we get? Hereโ€™s what we know.

    Westend61/Getty

    How diagnosis works without a test

    Currently, you can only receive a diagnosis if you experience disabling fatigue โ€“ one of the key symptoms according to most clinical criteria โ€“ for at least six months, accompanied by post-exertional malaise.

    But people with the condition often experience a wide range of other symptoms, including headaches, muscle or joint pain, sleep disturbances, dizziness, a racing heart, and problems with memory, thinking and decision making.

    So, clinicians must also rule out other conditions with overlapping symptoms.

    This means diagnosis relies heavily on cliniciansโ€™ knowledge of ME/CFS and their willingness to listen to the patientโ€™s complex symptom history. This process can take years โ€“ and the delay in diagnosis has real consequences.

    Evidence suggests early intervention is key to recovery. Rest during the early stages of the illness likely results in better long-term outcomes, as has been suggested for the clinically similar disease long COVID.

    One study showed a delayed ME/CFS diagnosis was linked to poorer outcomes, meaning recovery was less likely and the chance of developing more severe symptoms increased.

    Without a definitive diagnosis, patients regularly face disbelief about their illness and have limited access to information, health-care services and medical benefits.

    Frequent delays in diagnosis may contribute to the conditionโ€™s low recovery rate, which is estimated at just 1โ€“10%.

    What the new study looked at

    To develop a diagnostic test, the new study identified biomarkers that may be specific to people with this condition.

    In this case, the biomarkers relate to epigenetics โ€“ changes in the structure of a personโ€™s chromosomes, influencing which genes can be turned on or off.

    These changes occur due to environmental influences such as stress, infection and exercise. So, when someone develops ME/CFS, the illness may change the structure of their chromosomes โ€“ but until now researchers hadnโ€™t identified what this would look like.

    The researchers examined blood samples from people they knew had ME/CFS and identified around 200 such biomarkers. These changes formed a distinct biological โ€œsignatureโ€ that was not present in the blood of healthy participants in the comparison group.

    This signature was very accurate in correctly identifying which samples were from people with the condition and which were from the comparison group.

    According to the researchers, the testโ€™s sensitivity was 92% โ€“ this is the probability a positive result will show when someone has the condition. It had a specificity of 98%, meaning the probability it can rule out negative cases.

    This combined to an overall diagnostic accuracy of 96%.

    So, is this a breakthrough?

    This research is promising, but itโ€™s still very early days. It was a proof-of-concept study, meaning small-scale research to initially test whether an idea might work.

    In this case, researchers explored the idea that structural changes in chromosomes could be used as biomarkers of ME/CFS. Their results suggest they can.

    However, there were several limitations. The study involved a relatively small number of people: 47 participants with severe ME/CFS and 61 in the healthy โ€œcontrolโ€ group.

    The ME/CFS group had more females, and its participants were so severely affected they were housebound. So they presumably had lower activity levels than the control group.

    We know a personโ€™s sex and activity levels can influence these chromosomal changes, so this may have affected the results.

    To develop a diagnostic test that can be used widely, several crucial steps remain.

    How much a personโ€™s sex and exercise levels influence these biomarkers needs to be determined. The biomarkers will also need to be validated in larger, more diverse groups, which include people with less and more severe symptoms than in this study and those from different backgrounds.

    To confirm these biomarkers are truly specific to ME/CFS, they need to be compared with other conditions that share similar symptoms, such as multiple sclerosis and fibromyalgia.

    Finally, itโ€™s also important that a test, if developed, should be affordable and accessible.

    ME/CFS remains a severely underdiagnosed condition, and the lack of a reliable test continues to delay care and worsen outcomes. Identifying biomarkers, as this study aimed to do, is a promising first step.

    Sarah Annesley, Senior Postdoctoral Research Fellow in Cell and Molecular Biology, La Trobe University

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • Could the shingles vaccine lower your risk ofย dementia?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    A recent study has suggested Shingrix, a relatively new vaccine given to protect older adults against shingles, may delay the onset of dementia.

    This might seem like a bizarre link, but actually, research has previously shown an older version of the shingles vaccine, Zostavax, reduced the risk of dementia.

    In this new study, published last week in the journal Nature Medicine, researchers from the United Kingdom found Shingrix delayed dementia onset by 17% compared with Zostavax.

    So how did the researchers work this out, and how could a shingles vaccine affect dementia risk?

    Melinda Nagy/Shutterstock

    From Zostavax to Shingrix

    Shingles is a viral infection caused by the varicella-zoster virus. It causes painful rashes, and affects older people in particular.

    Previously, Zostavax was used to vaccinate against shingles. It was administered as a single shot and provided good protection for about five years.

    Shingrix has been developed based on a newer vaccine technology, and is thought to offer stronger and longer-lasting protection. Given in two doses, itโ€™s now the preferred option for shingles vaccination in Australia and elsewhere.

    In November 2023, Shingrix replaced Zostavax on the National Immunisation Program, making it available for free to those at highest risk of complications from shingles. This includes all adults aged 65 and over, First Nations people aged 50 and older, and younger adults with certain medical conditions that affect their immune systems.

    What the study found

    Shingrix was approved by the US Food and Drugs Administration in October 2017. The researchers in the new study used the transition from Zostavax to Shingrix in the United States as an opportunity for research.

    They selected 103,837 people who received Zostavax (between October 2014 and September 2017) and compared them with 103,837 people who received Shingrix (between November 2017 and October 2020).

    By analysing data from electronic health records, they found people who received Shingrix had a 17% increase in โ€œdiagnosis-free timeโ€ during the follow-up period (up to six years after vaccination) compared with those who received Zostavax. This was equivalent to an average of 164 extra days without a dementia diagnosis.

    The researchers also compared the shingles vaccines to other vaccines: influenza, and a combined vaccine for tetanus, diphtheria and pertussis. Shingrix and Zostavax performed around 14โ€“27% better in lowering the risk of a dementia diagnosis, with Shingrix associated with a greater improvement.

    The benefits of Shingrix in terms of dementia risk were significant for both sexes, but more pronounced for women. This is not entirely surprising, because we know women have a higher risk of developing dementia due to interplay of biological factors. These include being more sensitive to certain genetic mutations associated with dementia and hormonal differences.

    Why the link?

    The idea that vaccination against viral infection can lower the risk of dementia has been around for more than two decades. Associations have been observed between vaccines, such as those for diphtheria, tetanus, polio and influenza, and subsequent dementia risk.

    Research has shown Zostavax vaccination can reduce the risk of developing dementia by 20% compared with people who are unvaccinated.

    But it may not be that the vaccines themselves protect against dementia. Rather, it may be the resulting lack of viral infection creating this effect. Research indicates bacterial infections in the gut, as well as viral infections, are associated with a higher risk of dementia.

    Notably, untreated infections with herpes simplex (herpes) virus โ€“ closely related to the varicella-zoster virus that causes shingles โ€“ can significantly increase the risk of developing dementia. Research has also shown shingles increases the risk of a later dementia diagnosis.

    A woman receives a vaccination from a female nurse.
    This isnโ€™t the first time research has suggested a vaccine could reduce dementia risk. ben bryant/Shutterstock

    The mechanism is not entirely clear. But there are two potential pathways which may help us understand why infections could increase the risk of dementia.

    First, certain molecules are produced when a baby is developing in the womb to help with the bodyโ€™s development. These molecules have the potential to cause inflammation and accelerate ageing, so the production of these molecules is silenced around birth. However, viral infections such as shingles can reactivate the production of these molecules in adult life which could hypothetically lead to dementia.

    Second, in Alzheimerโ€™s disease, a specific protein called Amyloid-ฮฒ go rogue and kill brain cells. Certain proteins produced by viruses such as COVID and bad gut bacteria have the potential to support Amyloid-ฮฒ in its toxic form. In laboratory conditions, these proteins have been shown to accelerate the onset of dementia.

    What does this all mean?

    With an ageing population, the burden of dementia is only likely to become greater in the years to come. Thereโ€™s a lot more we have to learn about the causes of the disease and what we can potentially do to prevent and treat it.

    This new study has some limitations. For example, time without a diagnosis doesnโ€™t necessarily mean time without disease. Some people may have underlying disease with delayed diagnosis.

    This research indicates Shingrix could have a silent benefit, but itโ€™s too early to suggest we can use antiviral vaccines to prevent dementia.

    Overall, we need more research exploring in greater detail how infections are linked with dementia. This will help us understand the root causes of dementia and design potential therapies.

    Ibrahim Javed, Enterprise and NHMRC Emerging Leadership Fellow, UniSA Clinical & Health Sciences, University of South Australia

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • If You Sit 8 Hours a Day, Do This Before Bed

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Undo the damage of sitting:

    Time to hit โ€œresetโ€

    Passive stretching doesn’t work for this purpose because holding static positions after a full day of sitting doesnโ€™t retrain your nervous system, so your body stays locked in the same trying-to-be-protective patterns.

    Thus, what’s actually needed is to move through tension dynamically to give your nervous system new information instead of waiting for muscles to relax.

    Step by step:

    1. Ground decompression: move into childโ€™s pose with lateral reaches to create space through your rib cage, your spine, and your hips while breathing calmly.
    2. Spinal wave movement: transition slowly from cat cow into downward dog to restore segment-by-segment spinal motion and improve overall spinal health.
    3. Hip and low-back release: lie on your back and circle your knees gently to let your hips move freely while your lower back relaxes into the floor.
    4. Slow flow hip control: circle your hips in quadruped to relearn independent hip movement instead of moving your spine and hips as one unit.
    5. Dynamic hip flexor opening: rock forwards, backwards, and side to side in a low lunge to teach your hip flexors to lengthen and shorten actively.
    6. Active pigeon movement: lean and shift through pigeon to release hip tension using motion rather than static pressure.
    7. Rotational hip recovery: transition smoothly through 90-90 positions to restore internal and external hip rotation lost from prolonged sitting.
    8. Posterior chain integration: bridge gently from a supine pigeon position to connect release through your hips, your glutes, and your spine.
    9. Nervous system downregulation: rock slowly in happy baby to signal safety, reduce residual tension, and prepare your body for sleep.

    For more on all of thus plus some visual demonstrations that are quicker and more effective than explaining some of the poses in words alone, enjoy:

    Click Here If The Embedded Video Doesnโ€™t Load Automatically!

    Want to learn more?

    You might also like:

    Stand Up For Your Health (Or Donโ€™t) โ† our main feature on this also includes more things you can do if you must sit, to make sitting less bad!

    Take care!

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  • Women spend more of their money on health care than men. And no, itโ€™s not just about โ€˜womenโ€™sย issuesโ€™

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Medicare, Australiaโ€™s universal health insurance scheme, guarantees all Australians access to a wide range of health and hospital services at low or no cost.

    Although access to the scheme is universal across Australia (regardless of geographic location or socioeconomic status), one analysis suggests women often spend more out-of-pocket on health services than men.

    Other research has found men and women spend similar amounts on health care overall, or even that men spend a little more. However, itโ€™s clear women spend a greater proportion of their overall expenditure on health care than men. Theyโ€™re also more likely to skip or delay medical care due to the cost.

    So why do women often spend more of their money on health care, and how can we address this gap?

    Elizaveta Galitckaia/Shutterstock

    Women have more chronic diseases, and access more services

    Women are more likely to have a chronic health condition compared to men. Theyโ€™re also more likely to report having multiple chronic conditions.

    While men generally die earlier, women are more likely to spend more of their life living with disease. There are also some conditions which affect women more than men, such as autoimmune conditions (for example, multiple sclerosis and rheumatoid arthritis).

    Further, medical treatments can sometimes be less effective for women due to a focus on men in medical research.

    These disparities are likely significant in understanding why women access health services more than men.

    For example, 88% of women saw a GP in 2021โ€“22 compared to 79% of men.

    As the number of GPs offering bulk billing continues to decline, women are likely to need to pay more out-of-pocket, because they see a GP more often.

    In 2020โ€“21, 4.3% of women said they had delayed seeing a GP due to cost at least once in the previous 12 months, compared to 2.7% of men.

    Data from the Australian Bureau of Statistics has also shown women are more likely to delay or avoid seeing a mental health professional due to cost.

    A senior woman in a medical waiting room looking at a clipboard.
    Women are more likely to live with chronic medical conditions than men. Drazen Zigic/Shutterstock

    Women are also more likely to need prescription medications, owing at least partly to their increased rates of chronic conditions. This adds further out-of-pocket costs. In 2020โ€“21, 62% of women received a prescription, compared to 37% of men.

    In the same period, 6.1% of women delayed getting, or did not get prescribed medication because of the cost, compared to 4.9% of men.

    Reproductive health conditions

    While women are disproportionately affected by chronic health conditions throughout their lifespan, much of the disparity in health-care needs is concentrated between the first period and menopause.

    Almost half of women aged over 18 report having experienced chronic pelvic pain in the previous five years. This can be caused by conditions such as endometriosis, dysmenorrhoea (period pain), vulvodynia (vulva pain), and bladder pain.

    One in seven women will have a diagnosis of endometriosis by age 49.

    Meanwhile, a quarter of all women aged 45โ€“64 report symptoms related to menopause that are significant enough to disrupt their daily life.

    All of these conditions can significantly reduce quality of life and increase the need to seek health care, sometimes including surgical treatment.

    Of course, conditions like endometriosis donโ€™t just affect women. They also impact trans men, intersex people, and those who are gender diverse.

    Diagnosis can be costly

    Women often have to wait longer to get a diagnosis for chronic conditions. One preprint study found women wait an average of 134 days (around 4.5 months) longer than men for a diagnosis of a long-term chronic disease.

    Delays in diagnosis often result in needing to see more doctors, again increasing the costs.

    Despite affecting about as many people as diabetes, it takes an average of between six-and-a-half to eight years to diagnose endometriosis in Australia. This can be attributed to a number of factors including societyโ€™s normalisation of womenโ€™s pain, poor knowledge about endometriosis among some health professionals, and the lack of affordable, non-invasive methods to accurately diagnose the condition.

    There have been recent improvements, with the introduction of Medicare rebates for longer GP consultations of up to 60 minutes. While this is not only for women, this extra time will be valuable in diagnosing and managing complex conditions.

    But gender inequality issues still exist in the Medicare Benefits Schedule. For example, both pelvic and breast ultrasound rebates are less than a scan for the scrotum, and no rebate exists for the MRI investigation of a womanโ€™s pelvic pain.

    Management can be expensive too

    Many chronic conditions, such as endometriosis, which has a wide range of symptoms but no cure, can be very hard to manage. People with endometriosis often use allied health and complementary medicine to help with symptoms.

    On average, women are more likely than men to use both complementary therapies and allied health.

    While women with chronic conditions can access a chronic disease management plan, which provides Medicare-subsidised visits to a range of allied health services (for example, physiotherapist, psychologist, dietitian), this plan only subsidises five sessions per calendar year. And the reimbursement is usually around 50% or less, so there are still significant out-of-pocket costs.

    In the case of chronic pelvic pain, the cost of accessing allied or complementary health services has been found to average A$480.32 across a two-month period (across both those who have a chronic disease management plan and those who donโ€™t).

    More spending, less saving

    Womensโ€™ health-care needs can also perpetuate financial strain beyond direct health-care costs. For example, women with endometriosis and chronic pelvic pain are often caught in a cycle of needing time off from work to attend medical appointments.

    Our preliminary research has shown these repeated requests, combined with the common dismissal of symptoms associated with pelvic pain, means women sometimes face discrimination at work. This can lead to lack of career progression, underemployment, and premature retirement.

    A woman speaks over the counter to a male pharmacist.
    More women are prescribed medication than men. PeopleImages.com – Yuri A/Shutterstock

    Similarly, with 160,000 women entering menopause each year in Australia (and this number expected to increase with population growth), the financial impacts are substantial.

    As many as one in four women may either shift to part-time work, take time out of the workforce, or retire early due to menopause, therefore earning less and paying less into their super.

    How can we close this gap?

    Even though women are more prone to chronic conditions, until relatively recently, much of medical research has been done on men. Weโ€™re only now beginning to realise important differences in how men and women experience certain conditions (such as chronic pain).

    Investing in womenโ€™s health research will be important to improve treatments so women are less burdened by chronic conditions.

    In the 2024โ€“25 federal budget, the government committed $160 million towards a womenโ€™s health package to tackle gender bias in the health system (including cost disparities), upskill medical professionals, and improve sexual and reproductive care.

    While this reform is welcome, continued, long-term investment into womenโ€™s health is crucial.

    Mike Armour, Associate Professor at NICM Health Research Institute, Western Sydney University; Amelia Mardon, Postdoctoral Research Fellow in Reproductive Health, Western Sydney University; Danielle Howe, PhD Candidate, NICM Health Research Institute, Western Sydney University; Hannah Adler, PhD Candidate, Health Communication and Health Sociology, Griffith University, and Michelle O’Shea, Senior Lecturer, School of Business, Western Sydney University

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

    Don’t Forget…

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  • How To Rebuild Your Neurons’ Myelin Sheaths

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    PS: We Love You

    Phosphatidylserine, or โ€œPSโ€ for short, is a phospholipid found in the brain. In other words, a kind of fatty compound that is such stuff as our brains are made of.

    In particular, itโ€™s required for healthy nerve cell membranes and myelin (the protective sheath that neurons live inโ€”basically, myelin sheaths do for neurons what telomere caps do for DNA).

    For an overview thatโ€™s more comprehensive than we have room for here, check out:

    Phosphatidylserine and the human brain

    Many people take it as a supplement.

    Does taking it as a supplement work?

    This is a valid question, as a lot of supplements canโ€™t be absorbed well, and/or canโ€™t pass the blood-brain barrier. But, as the above-linked study notes:

    โExogenous PS (300-800 mg/d) is absorbed efficiently in humans, crosses the blood-brain barrier, and safely slows, halts, or reverses biochemical alterations and structural deterioration in nerve cells. It supports human cognitive functions, including the formation of short-term memory, the consolidation of long-term memory, the ability to create new memories, the ability to retrieve memories, the ability to learn and recall information, the ability to focus attention and concentrate, the ability to reason and solve problems, language skills, and the ability to communicate. It also supports locomotor functions, especially rapid reactions and reflexes.โž

    ~ Glade & Smith.

    (โ€œExogenousโ€ means โ€œcoming from outside of the bodyโ€, as opposed to โ€œendogenousโ€, meaning โ€œmade inside the bodyโ€. Effectively, in this context โ€œexogenousโ€ means โ€œtaken as a supplementโ€.)

    Why do people take it?

    The health claims for phosphatidylserine fall into two main categories:

    1. Neuroprotection (helping your brain to avoid age-related decline in the long term)
    2. Cognitive enhancement (helping your brain work better in the short term)

    What does the science say?

    Thereโ€™s a lot of science thatโ€™s been done on the neuroprotective properties of PS, and there are thousands of studies we could draw from here. The upshot is that regular phosphatidylserine supplementation (most often 300mg/day, but studies are also found for 100โ€“500mg/day) is strongly associated with a reduction in cognitive decline over the course of 12 weeks (a common study duration). Here are a some spotlight studies showing this:

    Note: PS can be derived from various sources, with the two most common forms being bovine (i.e., from cow brains) or soy-derived.

    There is no established difference in the efficacy of these.

    There have been some concerns raised about the risk of CJD (the human form of BSE, as in “mad cow disease”) from consuming brain matter from cows, but studies have not found any evidence of this actually happening.

    There is also some evidence that phosphatidyserine significantly boosts cognitive performance, even in young people with no extant cognitive decline, for example:

    The effects of [phosphatidylserine supplementation] on cognitive function, mood and endocrine response before and following acute exercise

    (as the title suggests, they did also test for its effect on mood and endocrine response, but found it made no difference to those, just the cognitive functionโ€”which enjoyed a boost before exercise, as well as after it, meaning that the boost wasnโ€™t dependent on the exercise)

    PS for cognitive enhancement in the young and healthy is not nearly so well-explored as its use as a later-life guard against age-related cognitive decline. However, just because the studies in younger people are dwarfed in number by the studies in older people, doesnโ€™t detract from the validity of the studies in younger people.

    Basically: its use in older people has been studied the most, but all available evidence points to it being beneficial to brain health at all ages.

    Where can we get it?

    We donโ€™t sell it (or anything else), but for your convenience, hereโ€™s an example product on Amazon.

    Enjoy!

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