Dosage
Trials commonly use 750 mg of soy-derived phosphatidic acid per day, taken with a pre-workout meal. Allow 8 weeks for measurable changes. Ask your healthcare provider before regular use if you have a soy allergy.
Ingredient guide
Phosphatidic Acid: Muscle, mTOR, and the Evidence
Phosphatidic acid is a phospholipid that activates the mTORC1 muscle-growth pathway. Small trials at 750 mg per day with resistance training have shown bigger gains in lean mass and strength than training alone, though the body of work is small and industry-funded.
Limited evidenceBenefits
- Activates mTORC1 signalling, the pathway for muscle protein synthesis.
- 750 mg per day with resistance training added 2.4 kg of lean mass over placebo in one trial.
- Generally well tolerated.
Evidence summary
What phosphatidic acid is
Phosphatidic acid is a glycerophospholipid that is the central precursor for most other phospholipids in cell membranes. It is naturally produced during muscle contraction and is a direct activator of mTORC1, a master regulator of muscle protein synthesis. The supplement is usually derived from soybeans.
What the human research shows
A phase-two study of 28 resistance-trained subjects taking 750 mg phosphatidic acid daily for 8 weeks showed significant increases in lean body mass (+2.4 kg), cross-sectional area, and leg-press strength versus placebo. A separate trial confirmed positive effects on lean mass and strength beyond exercise alone. We grade the evidence as limited, with most research industry-funded and replication needed.
Dosage & safety
Side effects
- Generally well tolerated.
- Most common are mild stomach upset.
- Soy-based products may trigger soy allergy.
Interactions
- No well-documented serious drug interactions.
Warnings
- Speak with a doctor before regular phosphatidic acid use if you have a soy allergy or take blood thinners.
- Tell your provider you take it before any planned surgery.
- Most research is industry-funded, so independent confirmation is limited.
Products with this ingredient
Related ingredient guides
Citations
- Phosphatidic acid on lean body mass and strength in resistance-trained men pmc.ncbi.nlm.nih.gov
- Phosphatidic acid enhances mTOR signaling and resistance-exercise-induced hypertrophy pmc.ncbi.nlm.nih.gov
- Phosphatidic acid pharmacokinetics, mechanisms, body composition ncbi.nlm.nih.gov
Frequently asked questions
Does phosphatidic acid build muscle?
Small trials at 750 mg per day with resistance training have shown bigger gains in lean mass and strength than training alone.
Is the research independent?
Most of it is industry-funded. Independent replication is limited, so the evidence is promising but not yet strong.