Phosphatidylserine & Caffeine: Beat Post-Workout Fatigue?

Quick Summary: A study found that taking a supplement with phosphatidylserine (PS) and caffeine for two weeks helped reduce post-workout fatigue and improved mood in people who exercise regularly.

Does Phosphatidylserine Help With Fatigue?

This research looked at how a supplement with PS and caffeine affected people after they did resistance exercises (like lifting weights). The study found that the supplement helped:

Boost Mood: People taking the supplement didn't experience the usual post-workout mood slump.
Reduce Fatigue: They felt less tired after their workouts compared to those who didn't take the supplement.

What The Research Found

The study used a supplement containing 400mg of PS and 100mg of caffeine daily. Here's what they discovered:

Mood: The supplement group didn't have a negative change in mood after exercise, unlike the control group.
Fatigue: The supplement group reported feeling less tired after their workouts.
Brain Function: Both groups showed improved focus and speed on a mental test after exercise. The supplement didn't make this better.
Reaction Time: The supplement didn't affect how quickly people reacted.

Study Details

Who was studied: 18 people who regularly exercised.
How long: The study lasted for two weeks.
What they took: A supplement with 400mg of PS and 100mg of caffeine, or a placebo (sugar pill).

What This Means For You

If you're a regular exerciser, this research suggests that taking a PS and caffeine supplement might help you:

Feel Better After Workouts: You might experience less of a mood dip and feel less wiped out.
Support Recovery: This could help you bounce back faster after tough workouts.

Important Considerations:

Caffeine: The supplement contained caffeine, so the effects could be from caffeine, PS, or a combination.
Dosage: The study used a specific dose of PS (400mg) and caffeine (100mg).
More Research Needed: This was a small study, so more research is needed to confirm these findings.

Study Limitations

It's important to keep these things in mind:

Small Study: Only 18 people were in the study, so the results might not apply to everyone.
Specific Group: The study only looked at people who exercise regularly.
Combination Supplement: The supplement had both PS and caffeine, so it's hard to know which ingredient was most effective.
Short Duration: The study only lasted two weeks, so we don't know the long-term effects.

Key Findings

The 2013 study found that a multi-ingredient supplement containing 400 mg/day phosphatidylserine (PS) and 100 mg/day caffeine (SUP) for 14 days significantly reduced postexercise mood disturbance (MD) and perceived fatigue in recreationally trained individuals compared to a control (CON). However, no improvements were observed in cognitive function (CF) or reaction time (RT). Specifically:
- Mood: SUP prevented the CON group’s significant increase in MD scores post-exercise at T2 (post-supplementation).
- Fatigue Perception: SUP attenuated fatigue by 8.0–7.5% compared to CON.
- Cognitive Performance: Both groups showed improved serial subtraction test accuracy (+8.9% correct answers) and speed (-8.0% time to answer) post-exercise, suggesting acute exercise enhanced focus, but PS did not amplify this effect.
- Reaction Time: A decline in 60-second RT drill performance post-exercise was observed at T1, but no RT differences were noted between groups.

Study Design

Type: Controlled trial (parallel groups) with pre/post-intervention assessments.
Participants: 18 recreationally trained individuals (no specific demographics provided).
Protocol: Two acute resistance exercise bouts (T1 and T2) separated by 2 weeks of daily SUP or CON ingestion. Outcome measures (CF, RT, MD) were assessed pre/post-exercise at both timepoints.

Dosage & Administration

Supplement: 400 mg phosphatidylserine + 100 mg caffeine daily for 14 days.
Control: Placebo (no active ingredients specified).
Administration: Participants ingested the supplement or placebo daily for two weeks prior to T2 testing.

Results & Efficacy

Mood: SUP group showed no significant pre/post-exercise MD score changes at T2 (p > 0.05), while CON had a significant increase (p < 0.05).
Fatigue Perception: SUP reduced postexercise fatigue by 8.0% (T1) and 7.5% (T2) compared to CON (p < 0.05).
Cognitive Function: Both groups improved serial subtraction accuracy (SUP: +8.9%, CON: +7.1%) and speed (SUP: -8.0%, CON: -7.5%) post-exercise at T1 and T2 (p < 0.05), indicating acute exercise enhanced CF regardless of supplementation.
Reaction Time: No RT differences between groups; however, both groups experienced a significant RT decline in the 60-second drill post-exercise at T1 (p < 0.05).

Limitations

Sample Size: Small (n=18), limiting statistical power and generalizability.
Demographics: Only recreationally trained individuals were studied; results may not apply to elite athletes or sedentary populations.
Multi-Ingredient Confounder: Effects attributed to PS could be influenced by caffeine or synergistic interactions.
Short Duration: 14-day supplementation period may not reflect long-term efficacy.
Blinding: No details on participant or researcher blinding, risking placebo effects or bias.
Outcome Measures: Reliance on subjective MD/fatigue scales; objective biomarkers (e.g., cortisol) were not assessed.

Clinical Relevance

For recreationally trained individuals, combining 400 mg PS and 100 mg caffeine daily may modestly reduce mood disturbances and perceived fatigue after resistance exercise, though it does not enhance cognitive or reaction time performance. Practical applications include:
- Post-Workout Recovery: May support mental resilience during high-intensity training.
- Caffeine Consideration: The dose (100 mg) is ~1 cup of coffee; interactions between PS and caffeine could not be disentangled.
- Need for Further Research: Isolated PS effects, longer-term trials, and diverse populations (e.g., elite athletes) require investigation.

Conclusion: While promising for fatigue management, the study’s design limitations (small sample, multi-ingredient formulation) necessitate cautious interpretation. Users should weigh these findings against other evidence before supplementation decisions.

Source: https://pubmed.ncbi.nlm.nih.gov/23746562/