How to Relieve Brain Fog with Phospholipids
What are Phospholipids?
Phospholipids are a type of fat essential for the structure and function of our cells, especially those in the brain. They act as building blocks for cell membranes, providing integrity and flexibility. Phospholipids have a head region (hydrophilic, ‘water loving’) and two tail regions (hydrophobic, ‘water-fearing’) that form a bilayer structure. This unique structure plays a vital role in maintaining the health and communication of our cells.
Studies have shown that phospholipids play a crucial role in the brain's functioning and can help alleviate brain fog and fatigue. Incorporating phospholipids into our diet or targeted supplementation can support brain health and enhance cognitive function.
Phospholipids may reduce brain fog through the following mechanisms:
enhance mitochondrial function and energy production
promoting the production of neurotransmitters like dopamine and serotonin
ensure the efficient transmission of neuron signals, helping to improve mental clarity and focus
reduce cortisol to improve HPA balance
increase testosterone in men
Supplemental Phospholipids
Phospholipid liposomes, which have been used as adjuvant therapy for cerebral metabolic alterations resulting from neuroendocrine disorders, might effectively control symptoms associated with post-COVID-19 conditions. Not only brain fog, liposomal phospholipids have also been studied in clinical trials for depression, ADHD, and neurodegenerative diseases.
Common supplements contain a combination of phosphatidylcholine (PC), phosphatidylethanolamine (PE), and or phosphatidylserine (PS). These liposomes can cross the blood-brain barrier, where they can have effects on the central nervous system. Additionally, phosphatidic acid (PA) is a precursor to the above lipids and can used as a supplement.
The best-studied phospholipid liposome is Liposom Forte, an injectable available by doctor’s prescription.
While an injectable will always be the most potent and efficacious option, oral phospholipids may also benefit. Many clinical trials using oral preparations show symptom benefits. For example, a small trial in elderly with memory deficits given 300mg of oral phosphatidylserine daily for 3 months resulted in statistically significant cognitive improvements. A larger trial in Alzheimers patients also given 300mg of PS per day showed significant improvements in memory, mood, and cognition.
Lipogen products* have been studied in randomized, controlled, double-blind clinical trials. (See their published studies here.) These contain 400mg each of phosphatidylserine and phosphatidic acid. These formulas are a more potent and cheaper alternative to most PS, PC, or PE products on the market, which tend to be exorbitantly expensive.
Supplemental DHA (docosahexaenoic acid) could also be an alternative. This omega-3 supplement, common to fish oils, is broken down into phospholipids and lysophosphatidylcholine. These components can presumably be transported via liposomes to cross the blood-brain barrier and exert effects.
Phospholipids in the Diet
To reap the benefits of phospholipids, you can include certain foods in your diet that are rich in these compounds. Some phospholipid-rich foods include egg yolks, soybeans, nuts, and seeds. Fish oil and krill oil are also dietary sources.
Plant-based diets are Insufficient in Phospholipids
Phospholipids are far less abundant in plant-based diets. Soybeans, nuts, and seeds can provide some dietary sources of phospholipids. Soy lecithin, derived from soybeans, is a common phospholipid supplement that is vegan-friendly and widely available. Additionally, choline-rich plant foods like broccoli, Brussels sprouts, and quinoa can also contribute to phospholipid intake. Dairy products like milk and cheese contain phospholipids in smaller quantities.
*I have no financial affiliation with the above products.
References
Menichetti F. The Potential Role of Hypothalamic Phospholipid Liposomes in the Supportive Therapy of Some Manifestations of Post-COVID-19 Condition: Myalgic Encephalomyelitis/Chronic Fatigue Syndrome (ME/CFS) and Brain Fog. J Clin Med. 2023;12(17):5478. Published 2023 Aug 23. doi:10.3390/jcm12175478 https://pubmed.ncbi.nlm.nih.gov/37685544/
Hellhammer J, Vogt D, Franz N, Freitas U, Rutenberg D. A soy-based phosphatidylserine/ phosphatidic acid complex (PAS) normalizes the stress reactivity of hypothalamus-pituitary-adrenal-axis in chronically stressed male subjects: a randomized, placebo-controlled study. Lipids Health Dis. 2014;13:121. Published 2014 Jul 31. doi:10.1186/1476-511X-13-121 https://pubmed.ncbi.nlm.nih.gov/25081826/
Schreiber S, Kampf-Sherf O, Gorfine M, Kelly D, Oppenheim Y, Lerer B. An open trial of plant-source derived phosphatydilserine for treatment of age-related cognitive decline. Isr J Psychiatry Relat Sci. 2000;37(4):302-307. https://pubmed.ncbi.nlm.nih.gov/11201936/
Moré MI, Freitas U, Rutenberg D. Positive effects of soy lecithin-derived phosphatidylserine plus phosphatidic acid on memory, cognition, daily functioning, and mood in elderly patients with Alzheimer's disease and dementia. Adv Ther. 2014;31(12):1247-1262. doi:10.1007/s12325-014-0165-1 https://pubmed.ncbi.nlm.nih.gov/25414047/
Fourrier C, Remus-Borel J, Greenhalgh AD, et al. Docosahexaenoic acid-containing choline phospholipid modulates LPS-induced neuroinflammation in vivo and in microglia in vitro. J Neuroinflammation. 2017;14(1):170. Published 2017 Aug 24. doi:10.1186/s12974-017-0939-x https://pubmed.ncbi.nlm.nih.gov/28838312/
