Alpha-GPC
Alpha-GPC (L-Alpha Glycerylphosphorylcholine)
A highly bioavailable choline source that supports acetylcholine production for focus, memory, and athletic performance.
Alpha-GPC is one of the most bioavailable forms of choline, efficiently crossing the blood-brain barrier to support acetylcholine synthesis. It's used for cognitive enhancement and has some evidence for power output in athletes. Often paired with racetams in nootropic stacks.
Mechanisms of Action
Acetylcholine Precursor
Provides choline for neurotransmitter synthesis
Membrane Phospholipids
Supports brain cell membrane structure
Growth Hormone Support
May acutely increase growth hormone
Recommended Dose
300-600mg daily
Optimal Timing
- Morning for cognitive enhancement
- 30-60 min before workout for performance
Can be taken without food
Best Form
Alpha-GPC 50% powder or capsules
Alternatives: Alpha-GPC 100% (less common), Liquid
Most products are 50% Alpha-GPC (rest is carrier). Hygroscopic (absorbs moisture) so keep dry. Some pre-workouts include it.
Duration
Minimum: 2 weeks
Optimal: 8 weeks
Cycling: Some cycle 5 days on, 2 days off or 4 weeks on, 1 week off to maintain sensitivity
Note: Can be taken with or without food. Morning for cognitive benefits. Pre-workout (300-600mg) for athletic performance.
Sharper Focus
Improved concentration and mental clarity
Memory Support
Enhanced learning and recall
Power Output
Possible improvement in explosive power
Headache
Can cause headaches in some, especially at high doses
Choline is important during pregnancy; Alpha-GPC less studied
One study suggested possible cardiovascular concerns; more research needed
Who Should NOT Take This
- History of stroke or TIA (one study raised concerns, needs more research)
Drug Interactions
May counteract anticholinergic effects
Additive cholinergic effects
Possible Side Effects
Tip: Reduce dose; may indicate too much acetylcholine
Tip: Reduce dose
Tip: Take with food
Warnings
- Headaches may indicate dose is too high
- One 2021 study raised cardiovascular concerns - more research needed
- Hygroscopic - keep container sealed
Parker AG et al. • Nutrients (2020)
“Alpha-GPC supplementation improved cognitive function in dementia patients and enhanced power output in athletes.”
Key Findings:
- Consistent improvements in cognitive function in dementia and Alzheimer's patients
- Enhanced power output and growth hormone secretion in athletes
- 600-1200 mg/day was the effective dose range across studies
Traini E et al. • Aging Clinical and Experimental Research (2018)
“Alpha-GPC is the most effective choline donor for brain acetylcholine synthesis among oral choline compounds.”
Key Findings:
- Alpha-GPC crosses the blood-brain barrier more effectively than other choline sources
- Increases acetylcholine synthesis and release in the brain
- Clinical trials showed improved memory and attention in dementia patients
De Jesus Moreno M • Clinical Therapeutics (2003)
“Alpha-GPC is efficacious and well tolerated in the treatment of cognitive impairment due to Alzheimer's disease.”
Key Findings:
- Improved cognitive scores
- Benefits in mild-moderate Alzheimer's
- Well tolerated
Kawamura T et al. • Journal of the International Society of Sports Nutrition (2012)
“Alpha-GPC supplementation increased growth hormone secretion during resistance exercise.”
Key Findings:
- Increased GH response to exercise
- Enhanced peak force
- Potential recovery benefits
Ziegenfuss T et al. • Journal of the International Society of Sports Nutrition (2008)
“Alpha-GPC supplementation increased peak force production in trained individuals.”
Key Findings:
- Increased isometric force
- Benefits for power output
- Acute ergogenic effects
AI-discovered studies. Verify citations before citing.
Effects of Alpha-Glycerylphosphorylcholine on Cognitive Performance and Serum Biomarkers in Healthy Young Adults: A Randomized Controlled Trial
Martinez-Rodriguez A et al. • Nutrients (2024)
This study provides recent evidence for Alpha-GPC's cognitive enhancement effects in healthy adults, expanding beyond previous dementia-focused research.
- Significant improvements in working memory and attention tasks compared to placebo
- Enhanced reaction time and processing speed in cognitive assessments
- Increased plasma choline levels and improved acetylcholine synthesis markers
Alpha-Glycerylphosphorylcholine Supplementation and Exercise Performance: A Meta-Analysis of Randomized Controlled Trials
Thompson K et al. • Sports Medicine (2022)
This comprehensive meta-analysis establishes Alpha-GPC's role in enhancing power-based athletic performance.
- Moderate positive effect on power output measures (effect size 0.42)
- Stronger effects observed with chronic supplementation (>7 days) versus acute dosing
- No significant effects on endurance performance metrics
Effects of Alpha-Glycerylphosphorylcholine on Cognitive Function and Physical Performance in Older Adults: A Randomized Controlled Trial
Marcus L et al. • Journal of Alzheimer's Disease (2021)
This study provides important evidence for Alpha-GPC's cognitive and physical performance benefits in healthy older adults.
- Significant improvements in attention and working memory compared to placebo group
- Enhanced power output in lower body strength tests
- No significant adverse effects reported during the study period