🧠 Nervous system and brain: phosphatidylserine, lion's mane and B-complex against burnout
How to support the brain and nervous system under stress and overload
The modern pace of life creates constant stress on the nervous system. Chronic stress, sleep deprivation and overload lead to burnout, worsening memory and concentration. Some nutrients help the brain cope with the load.
Among the most discussed are phosphatidylserine (cell membranes and cortisol), lion's mane (NGF stimulation) and B vitamins (nerve conduction and energy metabolism). Below is how they work and how to use them.
What is burnout and how it affects the brain
Burnout (emotional exhaustion) is a condition that arises under prolonged stress, especially at work. It is accompanied by fatigue, reduced motivation, and impaired memory and concentration.
Stress hormone
Chronically elevated cortisol depletes the nervous system and impairs cognitive function.
Energy and myelin
The brain needs constant energy (ATP) and intact neuronal membranes.
Phosphatidylserine: cortisol and membranes
Phosphatidylserine (PS) is a phospholipid that is part of brain cell membranes. It participates in signal transmission between neurons and maintaining membrane integrity.
Lion's mane: NGF and neuroplasticity
Lion's mane (Hericium erinaceus) is a mushroom studied for its effect on the nervous system. The main focus is on stimulating nerve growth factor (NGF).
B-complex: nerves and energy
B vitamins are the foundation of the nervous system. They participate in nerve impulse transmission, neurotransmitter synthesis and energy production for the brain.
| Vitamin B | Role for the nervous system |
|---|---|
| B1 (thiamine) | Neuronal energy metabolism, impulse conduction |
| B6 (pyridoxine) | Synthesis of serotonin, dopamine, GABA |
| B9 (folate) | Neurotransmitter synthesis, methylation |
| B12 | Myelin sheath, nerve function |
| B3 (niacin) | NAD+, brain energy metabolism |
What food supports the brain
| Nutrient | Food | Role |
|---|---|---|
| Omega-3 DHA | Fatty fish (salmon, mackerel) | Neuronal membranes |
| B-complex | Eggs, meat, legumes, greens | Nerves and energy |
| Phospholipids | Soy, lecithin | Cell membranes |
| Magnesium | Nuts, spinach, buckwheat | Nervous system relaxation |
| Choline | Eggs, liver | Acetylcholine (memory) |
Dosages and practical norms
| Nutrient | Dosage (example) | Monthly supply |
|---|---|---|
| Phosphatidylserine | 100–300 mg/day | 300 mg/day × 30 = 9 g/month |
| Lion's mane (extract) | 500–1000 mg/day | 500 mg/day × 30 = 15 g/month |
| B-complex | 1 tablet/day | 30–60 tablets/month |
What is phosphatidylserine and why does the brain need it?
A phospholipid of brain cell membranes. It participates in signal transmission and can lower cortisol after stress, supporting memory.
Does lion's mane help the brain?
It is studied as a stimulator of NGF (nerve growth factor). Animal data are good, human data are promising but limited.
How does the B-complex affect burnout?
B vitamins are needed for nerve impulse transmission, neurotransmitter synthesis and brain energy. Their deficiency increases fatigue and "brain fog".
What dose of phosphatidylserine?
Usually 100–300 mg/day for cognitive support and lowering cortisol.
How much lion's mane to take?
Usually 500–1000 mg of extract per day, preferably standardized.
What to eat for memory and concentration?
Fatty fish (omega-3 DHA), eggs (choline, B-complex), greens, nuts, legumes, berries.
Can phosphatidylserine lower cortisol?
A number of studies show a decrease in cortisol after stress when taking phosphatidylserine, but the effect is moderate.
Will nutrients cure burnout?
No. Nutrients support the nervous system, but do not replace rest, a sleep routine and the help of a psychologist or doctor.
What is NGF?
Nerve growth factor — a protein that supports the growth, survival and functions of neurons.
Is it safe to take phosphatidylserine and lion's mane together?
Usually the combination is well tolerated, but before taking it, especially with medications, consult your doctor.