Phosphatidic Acid (PA, Mediator®)

Muscle building & fitness

Function & benefits

A natural phospholipid that acts as a signalling molecule and activates mTOR, the pathway that drives muscle protein synthesis; clinical trials suggest that taking it alongside resistance training supports greater gains in lean mass and strength than training alone.

Dosage & how to use

Recommended dose	750 mg daily
Best time to take	30–60 minutes before training on training days, and with a meal on rest days
Frequency	Once daily

Best forms to choose

Phosphatidic acid extracted from soy lecithin (Mediator®), in capsules.

Important warnings

Made from soy; avoid it if you are allergic to soy

It was well tolerated in studies lasting up to 8 weeks; long-term safety data are lacking

It only helps alongside a regular resistance training programme

Drug interactions

No important drug interactions have been reported at the usual doses.

View in the supplements guide

Related supplements

Scientific references

Joy JM et al. Nutr Metab (Lond) 2014 — PMID: 24959196
Hoffman JR et al. J Int Soc Sports Nutr 2012 — PMID: 23035701

📚 Published sources and research: European Food Safety Authority (EFSA) • National Institutes of Health (NIH - ODS) • PubMed / Cochrane databases

Content last updated: 17 October 2026 · Based on published sources and research (EFSA / NIH / PubMed)

⚖️ Medical disclaimer: The information and data provided here are for health education and nutritional guidance only. They are not a medical diagnosis and never replace a direct consultation with your doctor or pharmacist. Always consult your doctor before starting any supplement, especially during pregnancy or breastfeeding or when taking long-term medication.