- Moringa patch for weight loss: does it really work?
- How to lower cortisol levels to lose weight
- How to naturally cleanse your liver: Restore your balance
- Superfoods: what they are and which are the most effective
- Moringa: Capsules for weight loss
- The 6 Best Herbs for Rapid Weight Loss
- The differences between high and low molecular weight hyaluronic acid
- How to make a natural face mask with Moringa at home ?
- How to identify hyaluronic acid in creams ?
- Moringa face cream: A powerful anti-aging product with hyaluronic acid
- Best cream with pure hyaluronic acid: Navigating misinformation and truth, how to choose
- Maca Supplements – What they're for and how to choose them
- Natural Remedies to Increase Male Libido
- Spring, more energy (including sexual) with Moringa and Tribulus
- The 6 best aphrodisiacs, including Moringa
- How to boost female libido with Moringa
- Is collagen bad for the liver? The science-based answer
- How to naturally regulate irregular menstrual cycles
- The best natural remedies for diabetes: How to lower blood sugar levels
- Selenium: What It Is, What It’s For, and How to Take It<
- Glossary RedMoringa: from A like Acerola to Z like Zinc
- Hand Sanitizer Gel with Moringa Scent: Why Choose It?
- Moringa Chocolate with Goji Berries Recipe
- What to eat to improve the skin
- Candida and Nutrition: Foods to Avoid
- Natural soaps: Why are they good for the skin?
- How to dry Moringa leaves
- The best medicinal plants for your well-being in 2022
- OUR BEST ADVERTISEMENT IS YOU
- What is Bromelain Used For and How Does It Work Against Cellulite?
- Bromelain: What It Is Used For, Benefits, and Contraindications
- Do fat burners really work? Comparison of 21 studies
- Birch Detox: Herbal Teas, Supplements, and Birch-based Remedies for Detoxification
- Pineapple, benefits, and properties
- Dietary supplements for cellulite: How to choose the most effective ones
- How can you reduce fluid retention in the legs with the help of natural supplements
- How to combat water retention with natural supplements
- Which foods to eat to counteract water retention ?
- The best dietary supplements for lowering cholesterol
- Coenzyme Q10: What It Is, Benefits and Contraindications | RedMoringa
- Monacolin from Fermented Red Rice, Beneficial for Cholesterol Levels, Note the New EU Limits
- How to improve blood circulation in the legs naturally.
- Heavy legs: Natural supplements for leg drainage
- What is the best black currant supplement?
- Nutrition for water retention: The 5 foods to avoid
- How can the immune system be strengthened naturally?
- Moringa Oleifera Powder - What is it used for?
- Zinc benefits and contraindications
- Acerola: The properties and other natural immune boosters
- Moringa Oleifera: A powerful antihistamine against spring allergies
- Black cohosh and weight: does it cause weight gain or help control it?
- Cortisol in Menopause: Managing Stress
- What is black cohosh and what are its benefits?
- How to combat hot flashes and other menopausal symptoms
- Blähungen: Moringa, das unbekannte Heilmittel
- Soy isoflavones in menopause: They help with hot flashes but not with bones
- What to eat during perimenopause and menopause
- How to lose weight during menopause
- The 4 exceptional Moringa recipes
- Detox smoothies: Moringa, kale, acai, and blueberries
- Vegetable Smoothies: The Recipes - Enhance Your Life with Moringa Smoothie
- Moringa Chips: The Recipe
- Moringa Pesto and Zucchini Spaghetti Recipe
- Hummus recipe: How to prepare it and what are its properties
- Recipe for green Apulian Orecchiette
- Moringa and Cocoa Rings
- Growing Moringa at home: Step-by-step instructions
- Moringa herbal tea: Preparation and expected benefits
- Moringa and the thyroid gland: The benefits of the superfood plant according to science
- What are Moringa seeds used for and what benefits do they offer?
- We refute rumors and false myths about the properties of Moringa
- How to choose the best Moringa: a practical guide
- How to use Moringa powder?
- How the root of Moringa Oleifera combats cancer cells
- Ingesting Moringa Oleifera in capsule form: How and when to take them
- The relationship between Moringa and cancer: Studies
- Moringa, where to buy and how to choose
- How to regulate blood sugar levels naturally with Moringa
- Moringa and blood pressure: Why take them?
- Moringa for controlling blood cholesterol levels, how does it work?
- Moringa oleifera: A tree that grows up to 9 meters high and provides well-being
- Leaves of Moringa oleifera: What do they contain and how can they be used?
- Magnesium Deficiency: Symptoms, Causes and How to Fix It
- Tribulus Terrestris: Benefits, Uses and Side Effects of this Plant
- Amino acids: What they are and what they are used for
- Moringa and Insomnia: How to Take It for Better Sleep | RedMoringa
- Benefits and When to Take It
- Supplements to Increase Muscle Mass – Benefits, Risks, and Nutrition for Muscle Building
- Dietary supplements for breastfeeding mothers: The best for your baby's health
- Baby blues: What is it and how does it differ from postpartum depression?
- How to increase breast milk production naturally and safely
- Galega Officinalis and its support during breastfeeding
- What is infertility in couples and how can they deal with it together?
- What is folic acid and why should you take it during pregnancy
- Inositol and Polycystic Ovary Syndrome: The Benefits
- Resveratrol: The Benefits for Female Fertility
- Folic Acid for Men: What are the Benefits?
- Moringa Anti-Smog Face Cream: Smooth and Pure in Just a Few Steps
- Organic solid makeup remover made from Moringa and coconut: 5 benefits for the skin and the environment
- Moringa oil: Properties and secrets of a wonderful skin oil
- The best body oils for silky and hydrated skin
- Natural Cosmetics: Why more and more people are interested in organic cosmetics
- Beard Oil: How to Soften the Beard and Hydrate the Skin
- Valerian for sleep: Benefits and contraindications for natural rest.
- Melatonin: what it is used for and contraindications
- How to Improve Sleep Quality: Natural Remedies and Good Habits
- Escolzia: Properties and Uses of the Californian Poppy
- Insomnia: Natural remedies for sleep backed by science
- Natural remedies for sleep
- The best sleep aid: Let's find out what it is
- Melatonin and valerian for sleep, effective sleep aids
- Sleep aids: Which ones are the most effective?
- Suffering from insomnia, causes, and natural remedies
- How long should one take melatonin?
- Natural Sleep Aids: What Are They and How Do They Work?
- Anxiety, Natural Remedies for Reduction
- Sleep Exercises: 7 Simple Ways to Find Sleep
- Moringa and Ginger Tea for Weight Loss: How It Works
Phosphatidylserine or ashwagandha for cortisol: which to choose?
Phosphatidylserine or ashwagandha for cortisol: which to choose?
Last review: May 2026
Both have clinical trials. Both reduce cortisol. But they are not the same thing and do not work for the same people. Phosphatidylserine and ashwagandha act on different stress profiles, with different response speeds and non-overlapping mechanisms. Choosing the wrong one is not dangerous, but it is inefficient.
Here we look at what the studies say — including the negative results that are often omitted — and how to understand which of the two makes sense in your situation, or whether it makes sense to combine them.
Table of contents:
- Two mechanisms for the same problem
- Phosphatidylserine and cortisol: what the studies say
- Ashwagandha and cortisol: the latest clinical evidence
- Direct comparison: practical differences
- How to choose (or how to combine them)
- Frequently Asked Questions
Two mechanisms for the same problem
Chronically high cortisol manifests in two main ways: as an acute response to a specific stressor (intense exercise, a stressful event, a deadline), or as a persistent baseline elevation linked to chronic psychological stress. These are not the same thing — and here lies the practical difference between the two supplements.
Phosphatidylserine is a membrane phospholipid. It acts at the hypothalamic and pituitary level, modulating the sensitivity of glucocorticoid receptors: essentially, it makes the HPA axis more responsive to the negative feedback of cortisol, so that the post-stress peak falls more rapidly. The effect is greatest on acute cortisol from physical and mental stress.
Ashwagandha (Withania somnifera) is an adaptogen. Its withanolides modulate the activity of the HPA axis, reduce the sensitivity of the nervous system to stress stimuli, and lower baseline cortisol levels over time. The effect is slower — it accumulates over weeks — but broader: it also acts on anxiety, mood, and sleep quality.
They are not alternatives operating on the same mechanism. They are complementary tools working on different phases of the stress response.
Read also: Moringa and cortisol: what research really says | The best supplements to lower cortisol
Phosphatidylserine and cortisol: what the studies say
The most cited study is that of Monteleone et al. (1990, Neuroendocrinology, PMID 2170852): 8 healthy men on a cycle ergometer, intravenous administration of 50 or 75 mg of phosphatidylserine (derived from bovine brain cortex). Result: both doses significantly attenuated the ACTH and cortisol response to physical stress. It was the first study to demonstrate the direct mechanism on the HPA response.
A subsequent study by Benton et al. (2001, Nutritional Neuroscience, PMID 11842886) tested 300 mg/day of soy phosphatidylserine for one month in adults with high neuroticism traits. The result: less perceived stress and better mood when facing a stressful mental arithmetic task. Serum cortisol was not measured, but the subjective effect was present.
What does not work as well? A study by Kingsley et al. (2005, Medicine & Science in Sports and Exercise, PMID 16118575) tested 750 mg/day of soy PS over 10 days in footballers performing a high-intensity intermittent running protocol. Result: no significant attenuation of post-exercise cortisol. The only positive effect was a tendency towards improved endurance.
The difference between the two results? Most likely the source: bovine PS has a different fatty acid composition compared to soy PS, and the oral bioavailability of PS in general is lower than intravenous infusion. This does not mean that oral soy PS does not work — but it explains why studies on intense exercise give less clear-cut results.
Oral PS shows more consistent effects on cortisol from chronic mental stress and stress from moderate-intensity exercise, with doses of 300–400 mg/day and at least 2–4 weeks of intake.
Phosphatidylserine 450 mg + Organic Moringa — RedMoringa's cortisol protocol: non-GMO soy phosphatidylserine at clinical dosage, combined with traceable moringa for anti-inflammatory support.
Ashwagandha and cortisol: the latest clinical evidence
Ashwagandha has a more extensive and more recent portfolio of evidence on cortisol than phosphatidylserine. A 2024 meta-analysis published in Explore (Arumugam et al., PMID 39348746) analysed 9 randomised controlled trials on 558 patients: ashwagandha reduced serum cortisol by −2.58 µg/dL (95% CI: −4.99; −0.16) compared to placebo. The perceived stress scale (PSS) and the Hamilton Anxiety Rating Scale (HAM-A) also improved significantly.
One of the included trials (Lopresti et al. 2019, Medicine, PMID 31517876): 60 adults, 240 mg Shoden (standardised extract) vs. placebo, 60 days. Morning cortisol reduced in a statistically significant way (p<0.001), together with a reduction in anxiety (HAM-A p=0.040).
Even more recent: a 2026 trial (West et al., Journal of Medicine and Life, PMID 41815853) used serum cortisol at 8 weeks as the primary endpoint in 141 healthy adults with moderate stress. The ashwagandha group showed significant cortisol reductions, with improvements on PSS, HAM-A and OHQ scales compared to placebo.
The main mechanism is modulation of the HPA axis through withanolides — in particular by inhibiting cortisol secretion from the adrenal glands and reducing the sensitivity of stressed neurons to adrenergic stimulation. Unlike phosphatidylserine, the effect is not primarily on the acute peak, but on the baseline cortisol levels over the course of weeks.
Read also: How to lower cortisol naturally | Phosphatidylserine: what is it and what is it used for?
Direct comparison: practical differences
| Aspect | Phosphatidylserine | Ashwagandha |
|---|---|---|
| Type of cortisol | Acute post-stress (physical/mental) | Chronic baseline |
| Mechanism | HPA feedback, receptor sensitivity | HPA modulation, withanolides |
| Human evidence | 1990s–2000s studies, variable results with oral soy | 2024 meta-analysis (9 RCTs), 2026 trial |
| Action timeframe | 2–4 weeks (subjective effects) | 4–8 weeks (serological effects) |
| Effective dose | 300–450 mg/day PS | 240–600 mg/day standardised extract |
| Who benefits most | Athletes, performance stress, post-exercise cortisol | Chronic psychological stress, anxiety, stress-insomnia |
| Known contraindications | Anticoagulants (warfarin) — possible interaction | Hypothyroidism, pregnancy, immunosuppressants |
How to choose (or how to combine them)
The right question is not "which is better" but "for which situation". There are three typical scenarios:
Scenario 1 — Acute performance stress. You are an athlete, have competition stress, cortisol spikes after training and does not come down. Or you have intense work periods with high cortisol in response to specific deadlines. In this case phosphatidylserine is the most appropriate tool: it attenuates the peak, improves recovery, reduces post-stress cortisol.
Scenario 2 — Chronic psychological stress. You are always in "alert mode", sleep poorly, have diffuse anxiety, morning baseline cortisol is consistently high. Ashwagandha has more evidence for this profile: it modifies the set point of the HPA axis over weeks, not just managing the peak.
Scenario 3 — Both. You have chronic stress with frequent acute peaks. In this case the two molecules complement each other well because they cover different layers: PS manages the acute peaks, ashwagandha works on the baseline level. They are not overlapping and do not interfere. There are no combination studies in humans, but no known contraindication to co-administration.
A third layer — the role of moringa — is that of downstream inflammation: as discussed in our article on moringa and cortisol, moringa does not lower cortisol directly but reduces the inflammatory damage that chronic cortisol activates. This is why the RedMoringa product combining phosphatidylserine 450 mg with organic moringa covers two of the three layers with a single formula.
Frequently Asked Questions about phosphatidylserine and ashwagandha for cortisol
Phosphatidylserine or ashwagandha: which lowers cortisol more?
Ashwagandha has stronger evidence for reducing serum cortisol: a 2024 meta-analysis of 9 controlled trials (558 patients) showed a mean reduction of −2.58 µg/dL vs. placebo. Phosphatidylserine has older studies and more variable results with the oral soy form, but acts better on acute cortisol from physical or mental stress. If the goal is to lower chronic baseline cortisol, ashwagandha has more support. For acute cortisol from performance or situational stress, phosphatidylserine is more appropriate.
Can you take phosphatidylserine and ashwagandha together?
There are no combination studies, but no known interaction. The two supplements act on different phases of the cortisol response: PS attenuates acute peaks, ashwagandha lowers the long-term baseline level. For someone with chronic stress and frequent acute peaks, the combination is mechanistically rational. Do not exceed the individual recommended doses and consult a doctor if taking other medications.
How long does it take to see results with phosphatidylserine?
Subjective effects (perceived stress, mood, sleep quality) are usually observed after 2–4 weeks of continuous intake at 300–450 mg/day. Effects on post-exercise cortisol may be faster, while the impact on chronic baseline cortisol is less well documented for PS compared to ashwagandha. The response depends a lot on the type of stress and the quality of the extract.
Does ashwagandha really lower serum cortisol?
Yes, with clinical evidence in humans. The meta-analysis by Arumugam et al. (2024) on 9 randomised controlled trials documented a mean cortisol reduction of −2.58 µg/dL vs. placebo (95% CI: −4.99; −0.16). A 2026 trial (West et al.) used serum cortisol at 8 weeks as the primary endpoint, confirming the reduction. The mechanism runs through modulation of the HPA axis by withanolides.
Does phosphatidylserine have contraindications?
Soy phosphatidylserine is generally well tolerated. The main documented interaction concerns anticoagulants (warfarin): PS has a mild anticoagulant activity and may potentiate its effect. Those taking warfarin or other anticoagulants should consult a doctor before taking PS. High doses (above 600 mg/day) may cause gastrointestinal disturbances in sensitive subjects. There are no absolute contraindications at standard doses (300–450 mg/day) for healthy adults.
Is ashwagandha safe for everyone?
Ashwagandha is contraindicated in pregnancy (risk of spontaneous abortion reported in the literature), in the presence of autoimmune disorders (stimulates the immune system), with immunosuppressants, sedatives or thyroid medications. Those with hypothyroidism should be careful: ashwagandha can increase T3 and T4 levels and interfere with pharmacological dosing. In healthy adults, standard doses (240–600 mg/day of standardised extract) are considered safe in studies of up to 8–12 weeks.
The choice is not "which is better" — it is which fits your stress profile. For acute performance stress, phosphatidylserine is the right tool. For chronic stress with high baseline cortisol, ashwagandha has more direct evidence. For those wanting to cover both layers without managing two separate supplements, the phosphatidylserine + organic moringa formula offers the cortisol-specific support of PS with the anti-inflammatory backing of moringa.
The bestsellers for Moringa lovers
-
Original priceOriginal price 19,99 €19,99 €Current price 19,99 €
-
Original priceOriginal price 19,99 €19,99 €Current price 19,99 €
-
Original priceOriginal price 19,99 €19,99 €Current price 19,99 €
-
Original priceOriginal price 19,99 €19,99 €Current price 19,99 €
-
Original priceOriginal price 19,99 €19,99 €Current price 19,99 €
-
Original priceOriginal price 19,99 €19,99 €Current price 19,99 €