Synopsis

Source of validity: Scientific
Rating (out of 5): 2

Phosphatidic Acid (PA) is a phospholipid that has gained interest as a potential sports and exercise supplement. The primary scientific rationale for its use is based on its role as a signaling lipid that can activate the mammalian target of rapamycin (mTOR) pathway, a key regulator of muscle protein synthesis. Several small-scale human studies and animal models have shown that oral supplementation with PA, in combination with resistance training, may slightly enhance gains in muscle mass and strength compared to training alone.

For example, a 2013 randomized controlled trial (Joy et al., Nutrition & Metabolism) found that resistance-trained men who supplemented with 750 mg of soy-derived PA daily for 8 weeks experienced modestly greater increases in lean body mass and strength compared to placebo. However, these effects were not large, and the sample sizes were limited. Other studies have replicated these findings but also with small sample sizes and relatively short durations. The mechanisms are believed to involve PA-induced activation of mTOR signaling, promoting muscle protein synthesis after exercise.

Despite promising preliminary results, the overall body of evidence is limited and consists mainly of short-term studies with relatively small groups. There is a lack of long-term safety and efficacy data, and not all studies have found significant benefits. Therefore, while there is some scientific support for PA as an exercise aid, particularly for increasing muscle mass alongside resistance training, the evidence is not robust and more research is needed.

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