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Cortisol: Keeping a dangerous hormone in check by David Tuttle
Three studies have examined phosphatidylserine’s
ability to reduce cortisol levels. In the first,
a double-blind, randomized study conducted at the
University of Naples, Italy, eight healthy males
exercised on a bicycle ergometer (designed to
increase their cortisol levels) on three separate days
one week apart.10 Before each exercise session, the
test subjects were given either a placebo or a 50-or 75-mg intravenous dose of
phosphatidylserine. As expected, ACTH and cortisol levels rose after this intensive
exercise protocol, but the increases in the subjects who received the 50- or 75-mg
dose of phosphatidylserine were approximately 33% and 45% less, respectively,
than in those who received the placebo.
In a second study, the Italian scientists tried the same experiment using 400 mg
and 800 mg of phosphatidylserine taken orally.11 They found that the plasma
cortisol responses were 16% and 25% lower, respectively. These reduced
percentages suggest that part of the orally administered phosphatidylserine was
degraded before it reached the bloodstream.
In the third study, a double-blind, crossover study conducted at California State
University at Chino, 10 men were given 800 mg of phosphatidylserine a day and
then put through a vigorous whole-body workout (designed to elicit a cortisol
response) four times a week.12 Each participant received phosphatidylserine for
two weeks and then repeated the workout program for another two weeks with a
placebo after a washout period of three and one-half weeks. Blood samples were
taken 15 minutes after each workout. This study found that phosphatidylserine
reduced cortisol levels after exercise by 20%.
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The researchers also found that testosterone levels, which normally decline after
intensive exercise, were not reduced. In exit interviews, the subjects said they “felt
better” while taking phosphatidylserine, and their perceived exertion also dropped.
These experiments show that phosphatidylserine is able to reduce cortisol levels
when the body experiences stress. While the studies used exercise to produce the
stress, the same principle holds for other types of stress, such as that elicited by
mental exertion or physically demanding tasks. This makes phosphatidylserine a
valuable tool for controlling cortisol levels. Bear in mind, however, that not all
exercise results in increased cortisol production. Scientists have discovered that
short-term, moderate exercise does not increase cortisol concentration in plasma
at all, and only minor changes in cortisol concentration occur during more
intensive exercise lasting less than an hour.13 Thus there is no need to avoid
exercise for fear of boosting one’s cortisol level. A game of tennis, bike ride, or
walk around the block will not increase cortisol production. In fact, the stress-
reducing benefits of moderate exercise help to keep cortisol in check. Physical
activity also promotes cardiovascular health and mental acuity, helping to maintain
a higher quality of life as we age.
Unfortunately, phosphatidyl-serine is found in only trace amounts in common
foods. Al-though the body is able to produce phosphatidylserine on its own, it must
go through a series of reactions that require a substantial investment of energy.
This makes supplementation an attractive option. When phosphatidylserine is
taken orally, the non-degraded portion is rapidly assimilated and easily crosses
the blood-brain barrier. Because phosphatidylserine can produce nausea if taken
on an empty stomach, it should be taken with meals. Phosphatidylserine should
not be taken just before going to bed, as the neurotransmitters it helps to release
could make it harder to fall asleep. Phosphatidylserine does not appear to have
any other side effects when taken at the recommended dosages.
How to Lighten Your Load
Given the damaging effects of cortisol, taking steps to reduce the body’s
concentration of this circulating hormone is highly recommended. A first step
should be supplementation with nutrients that have been proven to overcome any
increase in cortisol levels that occurs with age. Phosphatidylserine, DHEA, and
ginkgo biloba all have been shown to reduce the amount of cortisol produced
during stressful events, and these stress fighters can help retard the negative
consequences of this hormone.
Another factor should be taken into consideration as well—one’s lifestyle and
approach to handling everyday stress. Simple, age-old methods such as
breathing exercises, biofeedback, massage, and meditation can help put life’s
travails in proper perspective, helping to remove the underlying stress that causes
excessive cortisol production in the first place. While some life situations are
largely unchangeable, others can be modified with a bit of effort and the will to
improve one’s quality of life. Nutrients such as phosphatidylserine, DHEA, and
ginkgo biloba are natural complements to an overall stress-reduction regimen,
and can help you achieve a lifelong reduction in cortisol secretion and all of the
benefits that come with it.
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