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Unconcentrated? Depressed mood? Our body needs not only relevant vitamins, but also amino acids that enable the body to function properly. The lack of a certain amino acid can trigger the symptoms mentioned at the beginning. One of these amino acids is presented in this article, we are talking about L-serine or simply serine.

With our big L-serine test 2021 we want to help you compare and evaluate different L-serine offers. We have compared products from Amazon and given the best two in each category. We have also taken the effects of L-serine from studies and presented them to you in a clear form




Summary

  • L-serine belongs to the non-essential amino acids and is responsible for brain activity. A distinction is made between L-serine and D-serine, which are roughly similar in terms of chemical structure and functionality. Other amino acids can also be used as substitutes for L-serine, as these convert into L-serine and vice versa.
  • L-serine has a special place in cognitive peak performance and a balanced psyche. Since this amino acid is indirectly responsible for the smooth running of the neurotransmitters, a deficit manifests itself in a relatively short time in the form of lack of concentration and depressive moods.
  • L-serine can be taken in two forms: powder and capsule. Since no overdose of L-serine has been observed so far, its intake is considered very safe and therefore harmless. We have compiled the respective advantages and disadvantages of these two forms of intake for you in this article.

The Best L-Serine: Our Picks

We present you with two products that have a top position in the Amazon rating in their respective category. This way you can easily and quickly choose the right product and buy it on the platform.

Guide: Questions you should ask yourself before buying L-serine

In the guide section, we want to answer all the important questions you have about L-serine.

What is L-serine?

L-serine or S-serine is a non-essential amino acid, i.e. your body can normally produce L-serine itself without having to import it from outside. Amino acids, on the other hand, are important building blocks of proteins that are responsible for various functions of your body. L-serine is the essential building block for phosphatidylserine and the basic structure of cell membranes, which are mainly found in the brain.

There are two forms of serine, L- and D-serine. D-serine or R-serine is a mirror isomer, i.e. the chemical structure is identical in itself but mirror-inverted.

L-serine can be produced from other amino acids and vice versa.

L-Serin Präparate-1

Amino acids are important for vital functions of the body.
(Image source: unsplash.com/Daily Nouri)

What are the effects of L-serine?

As already mentioned, L-serine amino acids have an important function for the cell membranes in the brain. These are in direct contact with intracellular proteins (1). It plays a major role in the transmission of neurotransmitters and L-serine is therefore important for the normal functioning of the brain. L-serine is said to increase concentration and alleviate depression (2), in short it ensures a balanced psyche and mental performance enhancement.

D-serine is considered to have a healing effect against Alzheimer's disease and is currently the subject of research (3). Even though some of the L-serine converts into D-serine, it is still unclear whether they have the same effect.

What are the side effects of L-serine?

It has been shown that side effects are very unlikely. Young people between 14 and 18 years of age can take up to 1500 milligrams of L-serine without hesitation. For people over 18 years of age, the value is given as up to 1750 milligrams (4, 5). The most common reason for side effects is overdose.

The most common effects of overdose are:

  • Nausea
  • Vomiting
  • Reduced appetite

How high should the L-serine level be?

Since experts do not agree on how high the L-serine level should be in the human body, it is not possible to give a concrete figure.

The human body can produce L-serine itself.

Even measuring the L-serine level is difficult because this amino acid is not only found in the blood but also in the cells. However, one can orientate oneself on protein values that an adult human needs. This is between 0.8 grams and 2.0 grams per 1 kilogram of body weight (6).

What is the effect of an L-serine deficit?

While an L-serine surplus is rather unlikely and therefore very rare, the probability of an L-serine deficit is definitely given. Brain functionality suffers enormously. Both concentration and psyche are affected, and this is particularly noticeable in older people.

A study was able to establish this connection between cognitive performance and serine intake in older people (7).

L-Serin Präparate-2

L-serine ensures peak cognitive performance even in old age.
(Image source: unsplash.com/Clay Banks)

What are the alternatives to L-serine?

L-serine can be produced from other amino acids in the body. Of course, this also works the other way round. L-serine is also produced by other substances (8). We present all alternatives in a short list:

  • Amino acid methionine
  • Vitamin B9 (folic acid)
  • Vitamin B12
  • Essential fatty acids

Decision: Which form of L-serine is available and which is the right one for you?

In this section we will explain the most important advantages and disadvantages of the different forms of L-serine. In this way, we want to help you decide which form to take.

What distinguishes L-serine powder and what are the advantages and disadvantages?

Let's get one thing straight: pure L-serine powder preparations are practically non-existent. What are the advantages of L-serine powder? Not only do you get a mix of essential and non-essential amino acids, but there are also some vitamins in this mix. In addition, these can be mixed into delicious shakes, which is ideal as a dietary supplement. The packaging of these L-serine powder preparations is large and the supply lasts for several weeks when consumed proportionately.

Let's move on to the disadvantages. This type of L-serine preparation is rather expensive and if the contents come into contact with moisture, the shelf life is no longer given.

Advantages
  • Mix of amino acids and vitamins
  • Optimal for shake mixtures
  • Stock lasts for several weeks
Disadvantages
  • More expensive than capsules
  • Environmental influences affect shelf life

What are the advantages and disadvantages of L-serine capsules?

If you want to supply your body with L-serine in a targeted way without additional amino acids or vitamins, L-serine in capsule form is a practical option. Another advantage of L-serine capsules is the lower price compared to powder form. In addition, the shelf life of the capsule is significantly longer than that of the powder due to its outer shell, which protects the capsule against environmental influences.

Among the disadvantages, one can certainly mention the rather manageable amount of capsule in the package. The one-sided enriched portion of L-serine covers the need for many amino acids, but not the vitamins.

Advantages
  • Targeted L-serine supply
  • Cheaper than powder
  • Not susceptible to environmental influences
Disadvantages
  • Manageable content in the packaging
  • No variety of amino acids or vitamins

Buying criteria: You can use these criteria to compare and evaluate L-serine preparations

Once you have decided on a suitable form of intake, you need to know a few decisive criteria when buying. In the case of L-serine preparations, there are three criteria that you can use to compare products with each other.

These decisive purchase criteria are:

With these we hope to make your purchase decision easier and guide you to the right L-serine preparation for you.

Dosage form

There are two main ways to take L-serine: in powder and capsule form. With capsules, you usually need to take the capsules one hour before a meal on an empty stomach. Powder preparations are excellent food supplements and can be mixed with water or milk. Many L-serine preparations are also vegan, lactose-free and gluten-free.

Dosage

For the correct dosage, it is advisable to read the respective instructions for use of the preparations. For capsules, the daily amount is about 5 capsules per meal. For powder shakes, one tablespoon of powder is sufficient.

The intake of L-serine is considered safe and negative effects in case of overdose have not been observed so far.

Stock

Since the packaging of L-serine powders contains more, the supply can be sufficient for several weeks. This is also because you usually only need one tablespoon of L-serine. The situation is different with capsules. Here you need several capsules per meal and depending on your basic needs and activity, the number of meals can vary between 2 and 5. Thus, with capsules, you have to order several packages in advance, which ensures that you take them without gaps.

Facts worth knowing about L-serine

Finally, you will learn a few things about L-serine preparations and we will show you which foods contain L-serine.

What is the best way to take L-serine supplements?

For adults, a guideline is to take about 5 capsules once or twice a day. You should drink plenty of water when taking L-serine. If you take L-serine in powder form, you only need a small amount, as the powder preparations are usually high-percentage protein.

What is the shelf life of L-serine preparations?

The shelf life of L-serine preparations varies and can be found on the packaging. However, the shelf life should be quite long; the capsule form usually has a longer shelf life than the powder form.

What foods does L-serine occur in?

Since L-serine is a non-essential amino acid, you do not need to take it with food.

L-Serin Präparate-3

You can find natural L-serine in many foods, such as peanuts.
(Image source: unsplash.com/Isai Dzib)

Your body produces L-serine itself. However, if you don't want to take supplements or just want to find out where L-serine is found, we have compiled a table of the most common foods and their L-serine values.

Food L-serine value in mg per 100g Food
Pasta 740 mg
Millet 1680 mg
Soybeans 1690 mg
Hen's egg 1150 mg
Emmental cheese 1749 mg
Sturgeon caviar 2000 mg

Image source: Piotrkt/ 123rf.com

References (8)

1. Hahn A: Nahrungsergänzungsmittel. 214-218. Wissenschaftliche Verlagsgesellschaft mbH Stuttgart 2001 ISBN 978-3-8047-2272-9
Source

2. Nutritional therapies for mental disorders
Source

3. High dose D-serine in the treatment of schizophrenia
Source

4. Safety of soy-derived phosphatidylserine in elderly people.
Source

5. Safety of phosphatidylserine containing omega-3 fatty acids in non-demented elderly: a double-blind placebo-controlled trial followed by an open-label extension.
Source

6. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
Source

7. Fahey T.D. & Pearl M.: Hormonal effects of phosphatidyl serine during 2 weeks of intense training; National meeting of the American College of Sports Medicine; 1998
Source

8. Henrichs D: Handbuch Nähr- und Vitalstoffe, Orthomolekulare Ernährung. Constantia-Verlag; 4.überarbeitete Auflage
Source

Why you can trust me?

Wissenschaftliche Studie
Hahn A: Nahrungsergänzungsmittel. 214-218. Wissenschaftliche Verlagsgesellschaft mbH Stuttgart 2001 ISBN 978-3-8047-2272-9
Go to source
Wissenschaftliche Studie
Nutritional therapies for mental disorders
Go to source
Wissenschaftliche Studie
High dose D-serine in the treatment of schizophrenia
Go to source
Wissenschaftliche Studie
Safety of soy-derived phosphatidylserine in elderly people.
Go to source
Wissenschaftliche Studie
Safety of phosphatidylserine containing omega-3 fatty acids in non-demented elderly: a double-blind placebo-controlled trial followed by an open-label extension.
Go to source
Wissenschaftliche Studie
Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
Go to source
Wissenschaftliche Studie
Fahey T.D. & Pearl M.: Hormonal effects of phosphatidyl serine during 2 weeks of intense training; National meeting of the American College of Sports Medicine; 1998
Go to source
Wissenschaftliche Studie
Henrichs D: Handbuch Nähr- und Vitalstoffe, Orthomolekulare Ernährung. Constantia-Verlag; 4.überarbeitete Auflage
Go to source
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