Nootropic profile
Alpha-GPC
Alpha-GPC is a highly bioavailable choline compound that crosses the blood-brain barrier, supporting acetylcholine synthesis for cognitive function, memory, and physical performance. Clinical evidence supports benefits in age-related cognitive decline.
Best for
Educational only: this is not medical advice. Always check with a qualified healthcare professional before starting any supplement.
What is Alpha-GPC?
Alpha-GPC (L-alpha-glycerylphosphorylcholine) is a naturally occurring choline compound found in small quantities in organ meats, dairy products, and wheat germ. It contains 41% choline by weight, making it one of the most efficient choline sources available.
What it does for you
Community and editorial ratings, out of 5:
How to take it
- Cognitive Support: 300–600 mg per day, split into 1–2 doses.
- Cognitive Decline (Clinical): 1,200 mg per day (400 mg three times daily) for 3–6 months.
- Athletic Performance: 300–600 mg taken 30–90 minutes before exercise.
Watch out for
- Common Side Effects: Headache, heartburn, nausea, diarrhoea, and insomnia.
- TMAO and Cardiovascular Risk: Can be metabolised by gut bacteria to produce TMAO, associated with increased atherosclerosis risk.
- Stroke Risk: A 10-year cohort study of 12 million subjects found dose-responsive higher stroke risk (observational, causation not established).
- Drug Interactions: May interact with anticholinergic medications and acetylcholinesterase inhibitors.
The science, if you're curious.
- Cleaved to release free choline, which crosses the blood-brain barrier and is converted to acetylcholine via choline acetyltransferase.
- The glycerophosphate moiety enters the Kennedy pathway to synthesise phosphatidylcholine, supporting neuronal membrane integrity.
- Increases dopamine release and DAT expression in the frontal cortex, influencing motivation and mood.
- A single 600 mg dose before exercise augments post-exercise growth hormone release.
Where to find it
- Organ Meats and Eggs: Richest natural dietary sources of choline.
- Dairy and Fish: Moderate levels of glycerophosphocholine.
- Supplement Forms: Capsules (150–600 mg) derived from soya lecithin. Common branded form: AlphaSize.
The research
The relation of dietary choline to cognitive performance and white-matter hyperintensity in the Framingham Offspring Cohort
Poly C, Massaro JM, Seshadri S, Wolf PA, Cho E, Krall E, Jacques PF, Au R - American Journal of Clinical Nutrition
Higher choline intake is associated with better memory performance and healthier brain structure in adults.
Multicentre study of l-alpha-glyceryl-phosphorylcholine vs ST200 among patients with probable senile dementia of Alzheimer's type
Parnetti L, Abate G, Bartorelli L, Cucinotta D, Cuzzupoli M, Maggioni M, Villardita C, Senin U - Drugs and Aging
Alpha-GPC (1200mg daily) significantly improved cognition and functioning in Alzheimer's patients over 180 days.
Frequently asked
Alpha-GPC is a highly bioavailable choline compound that crosses the blood-brain barrier, supporting acetylcholine synthesis for cognitive function, memory, and physical performance. Clinical evidence supports benefits in age-related cognitive decline.
The main benefits people report from Alpha-GPC are: Cognitive Enhancement, Energy, Focus, Longevity, Memory, Mood, Motivation.
Cognitive Support: 300–600 mg per day, split into 1–2 doses.Cognitive Decline (Clinical): 1,200 mg per day (400 mg three times daily) for 3–6 months.Athletic Performance: 300–600 mg taken 30–90 minutes before exercise.
Common Side Effects: Headache, heartburn, nausea, diarrhoea, and insomnia.TMAO and Cardiovascular Risk: Can be metabolised by gut bacteria to produce TMAO, associated with increased atherosclerosis risk.Stroke Risk: A 10-year cohort study of 12 million subjects found dose-responsive higher stroke ri...
Cleaved to release free choline, which crosses the blood-brain barrier and is converted to acetylcholine via choline acetyltransferase.The glycerophosphate moiety enters the Kennedy pathway to synthesise phosphatidylcholine, supporting neuronal membrane integrity.Increases dopamine release and DAT e...
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