The Role of Phospholipids in Brain Health

Essential Building Blocks for Brain Health and Cognitive Function

The brain may only weigh a few pounds, but it’s the most energy-demanding organ in your body, driving everything from memory and concentration to mood and decision-making. Behind this powerhouse lies a lesser-known yet essential group of compounds: phospholipids. These unique molecules are the building blocks of brain cell membranes, enabling communication between neurons, supporting energy production, and overall brain health.^1,2,3

Discover how phospholipids support cognitive function, why they’re crucial for healthy aging, and how you can ensure your brain gets the support it needs.

What are Phospholipids?

Phospholipids are a unique group of fats (or lipid molecules) that form the foundation of every cell membrane in your body—including the billions of cells that make up your brain.

Their distinctive structure features a water-loving (hydrophilic) head and a water-repelling (hydrophobic) tail, allowing them to arrange into a double-layered lipid bilayer structure. This bilayer forms the semipermeable membranes that surround, protect, and regulate the contents of each cell.

Phospholipids are indispensable in the brain. They comprise a significant portion of brain tissue (or gray matter) and are critical components of neuronal cell membranes. These membranes are more than just protective barriers; they are dynamic structures that facilitate communication between brain cells. Phospholipids help regulate the flow of nutrients, ions, and signals in and out of cells, enabling critical processes like neurotransmitter release and synaptic plasticity—the foundation of learning and memory.^4,5,6

Key phospholipids, such as phosphatidylcholine (PC), phosphatidylserine (PS), and phosphatidylethanolamine (PE), play specific roles in brain function. PC helps stimulate the production of acetylcholine, a neurotransmitter vital for focus and memory, while PS supports nerve cell repair and maintains membrane fluidity, which declines as we age. PE, on the other hand, is essential for energy production, forming a critical component of mitochondrial membranes and helping optimize brain cell energy for effective function.^7,8,9,10

In essence, phospholipids are far more than just structural components—they are the unsung heroes of brain health, working behind the scenes to help brain cells stay resilient, efficient, and ready to meet the demands of daily life.

The Science Behind Phospholipids and Cognitive Function

Phospholipids play a critical role in cognitive function by maintaining the integrity and fluidity of brain cell membranes. These membranes are essential for neuron communication, nutrient transport, and transmitting signals that underlie learning, memory, and focus.¹¹

Phospholipids continually undergo turnover to repair and maintain cell membranes. Factors such as stress, aging, or poor nutrition can disturb this balance, making it more difficult for brain cells to function efficiently. This may impact processes like neural communication, energy production, and overall brain health.^12,13

How to Support Brain Health with Phospholipids

Supporting your brain health begins with ensuring an adequate intake of phospholipids, essential for maintaining brain cell membranes' structure and function. While the body produces some phospholipids naturally, factors like aging, stress, and diet can affect their availability, making it important to prioritize both dietary and supplemental sources.

Eggs, soy, fatty fish, and organ meats like liver are rich in phospholipids. These options provide the raw materials for the body to synthesize key phospholipids like PC, PS, and PE. However, modern diets often fail to deliver these critical nutrients, especially when processed foods replace whole, nutrient-dense options.^14,15,16

Supplements like Cognizin^® Citicoline can provide additional support. Citicoline is a precursor to phospholipid synthesis, supporting phosphatidylcholine production and phospholipid metabolism in the brain. A nice addition to dietary sources, Cognizin delivers a consistent and bioavailable supply of citicoline, providing daily support for long-term brain health.^17,18,19,20

Combining a phospholipid-rich diet with high-quality supplements, regular exercise, adequate sleep, and stress management strategies offers a comprehensive approach to supporting brain health and cognitive function. Click the button below to find brain health products with Cognizin.

Find Cognizin^® Citicoline

¹Raichle ME, Gusnard DA. Appraising the brain's energy budget. Proc Natl Acad Sci U S A. 2002 Aug 6; 99(16): 10237-9.

²De Stefano D, et al. Lipid metabolism alterations in neuronal and glial cells: implications for neurodegenerative diseases. Cell Biosci. 2022 Mar 3; 12(1): 10.

³Hachem M, et al. Phospholipidomics in Clinical Trials for Brain Disorders: Advancing our Understanding and Therapeutic Potentials. Mol Neurobiol. 2024 Jun; 61(6): 3272-3295.

⁴Drescher S, van Hoogevest P. The Phospholipid Research Center: Current Research in Phospholipids and Their Use in Drug Delivery. Pharmaceutics. 2020 Dec 18; 12(12): 1235.

⁵Kim HY, et al. Phosphatidylserine in the brain: metabolism and function. Prog Lipid Res. 2014 Oct; 56: 1-18.

⁶Foster DA, et al. Phosphatidic acid and lipid signaling in cancer. J Neurochem. 2019 Jul; 150(3): 349-362.

⁷Blusztajn JK, et al. Phosphatidylcholine as a precursor of choline for acetylcholine synthesis. J Neural Transm Suppl. 1987; 24:247-59.

⁸Breckenridge WC, et al. Phospholipid asymmetry in brain membranes. Brain Res. 1989 May 1; 480(1-2): 1-9. doi:10.1016/0006-8993(89)90364-8.

⁹Dai Y, et al. The Crucial Roles of Phospholipids in Aging and Lifespan Regulation. Front Physiol. 2021 Nov 23; 12: 775648.

¹⁰Calzada Eet al. Phosphatidylethanolamine Metabolism in Health and Disease. Int Rev Cell Mol Biol. 2016; 321: 29-88.

¹¹Joensuu M, et al. Phospholipases in neuronal function: A role in learning and memory? J Neurochem. 2020 May; 153(3): 300-333.

¹²Horn A, Jaiswal JK. Structural and signaling role of lipids in plasma membrane repair. Curr Top Membr. 2019; 84: 67-98.

¹³Wong MY, et al. The role of phospholipids in neuronal function and dysfunction. Acta Neuropathol Commun. 2021 Nov 25; 9(1): 187.

¹⁴Krawczyk SA, et al. Natural choline from egg yolk phospholipids is more efficiently absorbed compared with choline bitartrate: outcomes of a randomized trial in healthy adults. Nutr Res. 2019 Nov; 69: 38-49.

¹⁵Lordan R, et al. Phospholipids of Animal and Marine Origin: Structure, Function, and Anti-Inflammatory Properties. Molecules. 2017 Nov 14; 22(11): 1964.

¹⁶Zheng L, et al. Dietary Polar Lipids and Cognitive Development: A Narrative Review. Adv Nutr. 2019 Nov 1; 10(6): 1163-1176.

¹⁷Świątkiewicz M, Grieb P. Citicoline for Supporting Memory in Aging Humans. Aging Dis. 2023 Aug 1; 14(4): 1184-1195.

¹⁸Wurtman RJ, et al. Effect of oral CDP-choline on plasma choline and uridine levels in humans. Biochem Pharmacol. 2000 Oct 1;60(7): 989-92.

¹⁹Babb SM, et al. Chronic citicoline increases phosphodiesters in the brains of healthy older subjects: an in vivo phosphorus magnetic resonance spectroscopy study. Psychopharmacology (Berl). 2002 May; 161(3): 248-54.

²⁰Silveri MM, et al. Citicoline enhances frontal lobe bioenergetics as measured by phosphorus magnetic resonance spectroscopy. NMR Biomed. 2008 Nov; 21(10): 1066-75.