Alpha-GPC (L-Alpha Glycerylphosphorylcholine)
The most bioavailable choline source for brain and athletic performance
Also known as: Choline Alfoscerate • α-GPC • L-Alpha-Glycerophosphocholine
Overview
Alpha-GPC is a natural choline compound found in the brain and a byproduct of phosphatidylcholine metabolism. It is the most efficient choline source for crossing the blood-brain barrier, making it superior to other choline forms for cognitive enhancement. Alpha-GPC increases acetylcholine synthesis — the neurotransmitter critical for memory, learning, and muscle contraction. Beyond cognitive benefits, Alpha-GPC has gained attention in sports nutrition for its ability to increase growth hormone output and enhance power output during exercise. Clinical trials in elderly patients with cognitive decline have shown significant improvements in memory and attention. In healthy young adults, it enhances mental processing speed and reaction time. The standard nootropic dose is 300-600mg daily, while athletic performance doses range from 600-1200mg taken pre-workout.
Key Benefits
Memory & Learning Enhancement
Alpha-GPC increases acetylcholine levels in the hippocampus, the brain region critical for memory formation. Studies in both elderly patients with cognitive decline and healthy young adults show improvements in memory recall, verbal fluency, and learning speed.
Athletic Power Output
A study published in the Journal of the International Society of Sports Nutrition found that 600mg Alpha-GPC increased peak bench press force by 14% compared to placebo. It enhances the mind-muscle connection through increased acetylcholine at neuromuscular junctions.
Growth Hormone Release
Alpha-GPC stimulates growth hormone secretion from the anterior pituitary. A study showed that 1000mg Alpha-GPC increased peak GH levels by 44-fold during exercise compared to placebo, though the practical significance of acute GH spikes is debated.
Neuroprotection
Alpha-GPC supports cell membrane integrity by providing phospholipid precursors. It has been studied as an adjunct therapy for stroke recovery and traumatic brain injury, showing improvements in cognitive recovery timelines.
Dosage & How to Take
300-600mg daily for cognitive benefits; 600-1200mg for athletic performance
| Purpose | Dose | Notes |
|---|---|---|
| General cognition | 300-600mg/day | Split into 1-2 doses |
| Pre-workout performance | 600-1200mg | 30-60 minutes before training |
| Cognitive decline support | 400mg 3x/day (1200mg total) | Clinical dose used in studies |
Best Time to Take
Morning or pre-workout on an empty stomach for best absorption
With or Without Food
Can be taken with or without food; some prefer with food to reduce rare GI discomfort
Forms & Bioavailability
| Form | Absorption | Best For | Notes |
|---|---|---|---|
| Alpha-GPC 50% | High | Most common form — 50% Alpha-GPC by weight | A 600mg capsule of 50% Alpha-GPC delivers 300mg active compound |
| Alpha-GPC 99% | Highest | Concentrated form, smaller capsules needed | More expensive but requires fewer capsules |
Side Effects & Safety
Common
- Headache (usually from excess acetylcholine)
- GI discomfort
- Fishy body odor at high doses
Rare
- Dizziness
- Low blood pressure
- Skin rash
Contraindications
- Scopolamine or anticholinergic medications
- Active bleeding disorders
Interactions
May counteract medication effects
Additive cholinergic effects — may cause excess acetylcholine
Scientific Research
Alpha-GPC and Power Output
600mg increased peak bench press force by 14% vs placebo in college-aged males
Cognitive Effects in Alzheimer's
1200mg/day for 180 days significantly improved cognitive scores (ADAS-Cog) in patients with mild-to-moderate Alzheimer's
Food Sources
Frequently Asked Questions
Medical Disclaimer
This content is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any supplement regimen, especially if you have pre-existing health conditions or are taking medications. The statements on this page have not been evaluated by the Food and Drug Administration.