The Benefits of Phosphatidic Acid Supplementation

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Why Phosphatidic Acid?

Phosphatidic Acid is believed to magnify the anabolic effects of resistance training. In that regard, it’s no different than anabolic steroids. Unlike AAS though, it’s widely available, cost effective and actually quite healthy for you. Even better, there is real scientific data supporting the ability of phosphatidic acid to increase both lean body mass and strength.

Human Research

You’ll find a great many supplements that show dazzling effects in small, furry animals. You’ll also find human studies done on injected amino acids showing glowing effects on Growth Hormone, among other physiological markers.

But human research done on orally dosed supplements?

These are few and far between. Not so, for Phosphatidic Acid. Multiple studies now show muscle gain, strength increases and fat loss. Let’s take a look..

To test if it actually works one recent study gave participants either 750mg/day of PA or a placebo for eight weeks. All subjects trained and they examined outcomes such as strength, muscle thickness and lean body mass gains


Subjects who received PA experienced a 12.7% increase in squat strength and a 2.6% increase in lean body mass vs. only a 9.3% and 0.1% improvement for placebo, respectively.

In another study, eight weeks of PA supplementation added 5lbs of muscle mass vs. a control group’s 2.5lbs. There was also a substantial leg press increase over the control group: PA subjects added 115lbs vs. control’s 70lbs.

And, the PA group lost 2.8lbs of fat, compared to the control group’s 1.1lbs.


Simply mix 2 tablespoons of lecithin granules into your drinking water, intra-workout shake or consume as part of a meal. It brings a buttery taste to any mixture, which I find is actually addictive. This dose is best timed to coincide with a workout, given additional protein/food should be ingested shortly after training.

On off days, I just make sure to consume it with my first high protein meal of the day. Whatever your goal is, two tablespoons of lecithin granules add 8g fat, 1g carbs, and 105 calories – which is inconsequential. And with lecithin granules, you get  a whopping 1,200mg of PA, plus extra’s NOT found in most PA supplements!!!

The Bottom Line

Here we have a supplement that doubles your rate of muscle gain, makes you stronger, improves fat loss while radically increasing muscle fullness – all without any side effects, for around $10/month.

It’s a no brainer: Phosphatidic Acid should be #1 in your supplement stack.


Hoffman, Jay R et al; “Efficacy of Phosphatidic Acid Ingestion on Lean Body Mass, Muscle Thickness and Strength Gains in Resistance-Trained Men”; Journal of the International Society of Sports Nutrition; 2012

Joy, Jordan M; “Phosphatidic acid supplementation increases skeletal muscle hypertrophy and strength”; Journal of the International Society of Sports Nutrition; 2013

By | 2017-04-07T01:10:30+00:00 March 17th, 2016|Categories: Topics: Supplements|0 Comments

About the Author:

For almost 30 years, Rob has devoted his life to the pursuit of mastering physical culture. He is a former power-lifter, and is currently a radio personality, product formulator and an accomplished writer. Rob is perhaps best known for his strength training e-book series, The Blueprint. He can be found training hard in the gym every day, just like you. At almost 45 years of age, he can still be found doing 1 arm pushups. Also just like you, he takes this lifestyle seriously, with an eye for RESULTS. After all, RESULTS are what really matter. His goal is to help others learn from his hard won knowledge and first-hand experience.

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