Introduction to Alpha-GPC
Alpha-glycerophosphocholine is a LONG name, so we shorten it to Alpha-gpc.
It’s ALSO a choline compound that is naturally present in the brain.
In a standard diet it’s found in various food sources such as dairy products, meat, and fish.
Meaning it’s something vegan folks will want to keep their eye on
It has gained significant interest in recent years as a potent cognitive enhancer, largely appreciated for its ability to cross the blood-brain barrier efficiently and deliver choline directly to the brain.
It’s gotten astoundingly popular in even non “nootropics” groups.
But before we get TOO deep into anything, let me lay out some barebones for this post.
Incase you don’t want to hop to another post about the various types of choline.
Choline is an essential nutrient that serves multiple functions in the body, including cell membrane synthesis and the production of acetylcholine.
Acetylcholine is an important part of this discussion because it’s a neurotransmitter.
(Essentially, it transmits information in the brain and is responsible for memory and learning)
Alpha-GPC shines compared other choline sources due to its high bioavailability and rapid absorption.
Unlike other the forms, it has been shown to elevate acetylcholine levels more effectively, thus supporting various aspects of cognitive health.
The growing popularity of this gem as a cognitive enhancement tool can be attributed to a combination of scientific research and anecdotal evidence.
(lots of people focused on brain health LOVE it as a supplement, which can be seen in Youtube videos and in a good bit of the “bio-hackers” regiments on social media)
Numerous studies have demonstrated Alpha GPC’s potential to improve memory, focus, and mental clarity, making it a favorable choice for anyone seeking to enhance their cognitive performance.
Also of note, it is often utilized in clinical settings to support cognitive function in individuals with neurological conditions such as Alzheimer’s disease and stroke recovery.
The more dig deeper into alpha gpc, the more we will find numerous benefits of lurking within!
Below we’ll examine how it compares to other choline variants, and the recommended dosages for optimal cognitive enhancement.
Also, before continuing, please note that there will be affiliate links where I may receive compensation for any products listed in this blog post. (I also have an affiliate discloure for the blog, but I like to be upfront.)
Alpha GPC vs. Choline Bitartrate and Citicoline
Alpha GPC, Choline Bitartrate, and Citicoline are three prominent forms of choline supplements, each with distinct characteristics that influence their efficacy in cognitive enhancement.
Understanding the differences in their chemical structures, bioavailability, and overall effectiveness is absolutely crucial for making informed choices regarding cognitive health and learning.
Alpha-Glycerylphosphorylcholine, stands out due to its unique chemical structure.
(It’s fun to type out, also sounds smart if you guys wanna toss out the full name)
It is a natural choline compound found in the brain and in various food sources.
This grants it high bioavailability, meaning it is easily absorbed and utilized by the body.
This attribute allows it to efficiently penetrate the blood-brain barrier, delivering choline directly to the brain. Having that direct delivery mechanism is pivotal for enhancing cognitive function.
In contrast, Choline Bitartrate is a simpler form of choline that combines choline with tartaric acid.
While it is widely available and less expensive, its bioavailability is noticeably lower compared to Alpha-GPC. Choline Bitartrate requires more conversion steps within the body to be utilized effectively, which might limit its efficiency in boosting cognitive performance.
Despite this, it remains a popular choice for general choline supplementation due to its affordability.
(There is a common mindset of: “Something is better than nothing, and if you aren’t getting enough, than do what you gotta do.”)
Citicoline, also known as CDP-Choline (Cytidine Diphosphate Choline), is another potent choline compound. Its chemical structure enables it to serve as a precursor for both choline and cytidine, which play critical roles in brain function.
(incase you are wondering Cytidine is a pre-cursor for uridine. Uridine Monophosphate is also typically used as another supplement involved in cognitive function.)
Citicoline is known for its neuroprotective properties and ability to enhance cognitive functions. Similar to Alpha-GPC, Citicoline exhibits high bioavailability, facilitating efficient delivery of choline to the brain. This makes it a valuable alternative for cognitive enhancement, especially for individuals seeking additional neuroprotection.
Given these comparisons, Alpha GPC emerges as a superior choice for many individuals seeking cognitive enhancement due to its high bioavailability and direct impact on brain function. However, the choice between Alpha-GPC, Choline Bitartrate, and Citicoline ultimately depends on individual needs, budget, and specific goals.
Benefits of Alpha GPC for Cognitive Enhancement
Alpha GPC benefits are mostly circled around its potential benefits in cognitive enhancement.
One of the primary advantages of this supplement is its ability to improve memory.
Several scientific studies have demonstrated that it can enhance both short-term and long-term memory by increasing acetylcholine levels in the brain.
In addition to memory enhancement, it’s is also known for its role in improving focus and attention. Enhanced focus is particularly beneficial in academic and professional settings where sustained concentration is essential.
Research has shown that it can significantly improve attention span and mental clarity, making tasks that require prolonged periods of focus more manageable.
Tasks much like writing these articles!
Though my stack is a bit much for most.
I usually have the following
- 600mg Alpha-gpc
- 200mg phosphatidylserine
- 200mcg Huperzine A
- Caffeine, ranging from 160-300mg
Anywhoo, back to the information you came here for, not my focus/write/learn list of supplements.
Alpha GPC also acts as a precursor to phosphatidylcholine.
(One of the major components of cell membranes.)
By promoting the synthesis of phosphatidylcholine, it helps maintain the integrity and functionality of brain cells. This is important for long-term brain health and could potentially delay the onset of age-related cognitive decline. Anecdotally, users on forms say that that it provides a noticeable boost in mental energy and alertness, but that’s not too often noted in literature i’ve found.
Scientific studies lend credibility to these other claims though.
For instance, a study published in the Journal of the International Society of Sports Nutrition found that supplementation improved memory and reaction time in a group of young adults.
Another study in the Journal of Alzheimer’s Disease indicated that it could slow cognitive decline in patients with mild to moderate Alzheimer’s disease. These studies show the broad spectrum of cognitive benefits associated taking the supplement in a variety of cases.
Dosage Recommendations for Alpha-GPC
Determining the appropriate dosage of Alpha-GPC for cognitive enhancement involves understanding both the minimum effective dose and the variations in individual needs. Numerous studies suggest that the lowest effective dose of Alpha-GPC to elicit cognitive benefits typically starts at around 200 mg per day.
This dosage is often sufficient for individuals looking to improve memory, focus, and overall cognitive function.
It’s important to note that dosage recommendations for Alpha-GPC vary depending on the specific objectives and individual physiological differences.
For most adults, a daily intake ranging from 300 mg to 600 mg is considered effective and safe.
Anyone aiming for enhanced cognitive performance or experiencing age-related cognitive decline might benefit from higher doses, typically between 600 mg and 1,200 mg per day. However, it is advisable to start with a lower dose and gradually increase it, monitoring for any adverse effects or noticeable benefits.
I personally start by going low and titrating up slow, with all supplements.
Not only does this method mitigate side effects, it can also save a little bit of money.
if someone starts a supplement near the “maxed out” dose and gets a ripping headache or nausea,
The likely would be discouraged from using it all-together ever again.
That could possibly lead to a few missed improvements in their day-to-day life depending on goals.
There are several factors that can influence what the optimal dosage of Alpha-GPC is for you.
Some things we might not think of including age, body weight, and overall health status. For instance, older adults or individuals with higher body mass may require a higher dose to experience the same cognitive benefits.
Conversely, younger adults or those with a lower body mass might find lower doses more effective.
Safety and potential side effects are critical considerations when determining if you want to use a supplement and at what dose.
Generally speaking, Alpha-GPC is well-tolerated, with few reported side effects.
Nonetheless, some people may experience mild symptoms such as the headaches, fatigue, or gastrointestinal issues. These side effects are often dose-dependent, which is why I am placing such strong emphasis on starting with a lower dose and adjusting as needed.
Wrapping this tidbit up before the FAQ let me say this.
Optimal dosage of this varies among individuals, starting with a daily dose of 300 mg to 600 mg is a common approach.
Gradual adjustments based on personal response and tolerance can help identify the most effective dose.
Small disclaimer as always: Always consult with a healthcare professional before beginning any new supplement regimen to ensure safety and efficacy.
FAQ’S About Supplements with Alpha-GPC
What are common side effects of Alpha-GPC?
As mentioned above: It may include headaches, gastrointestinal discomfort, and tingling sensations.
It is VERY important to note that these side effects can vary from person to person
Also of importance is their interaction with anti-cholinergic drugs.
Should I Take Alpha-GPC on an empty stomach or with food?
One may choose to take cholinergic supplements, including Alpha-gpc, with a meal to minimize potential digestive discomfort.
Food doesn’t have much effect on choline sources effectiveness.
(to a degree that will absolutely wreck it’s bioavailability.)
Though some people avoid carbs before reading/working to prevent brain-fog.
Whatever your preference is, go for it.
How much Alpha GPC should I take?
As noted above: Alpha-GPC is usually taken at about 300-600mg.
You can start as low as 200mg or go to 1200mg without TOO much concern.
It is strongly advised by most to not take more than 1200mg without specific reasoning/ consultation of a healthcare professional.
Going much higher could lead to RIPPING headaches, nausea, and stomach issues.
How Long does Alpha-Gpc stay in your system?
Alpha-GPC has a half-life of approximately 4-6 hours in the body.
However, it may take around 5 half-lives for it to be completely eliminated from your body.
Therefore, we can estimate that Alpha-GPC will stay in your system for about 20-30 hours.
As a good rule of thumb, we’ll say it’s about a full day.
Please note, this is for STAND-ALONE use, if you use an ACHE inhibitor
(like huperzine A, which is common) then it’s likely to be longer lasting.
Who should NOT take Alpha-gpc?
People who should not take alpha-GPC supplements include:
- Pregnant or breastfeeding women (always on the list)
- People with a history of bipolar disorder or manic episodes
- Anyone who is taking anticholinergic medications
- Individuals with low blood pressure or cardiovascular conditions
- People who are allergic or hypersensitive to alpha-GPC/any of its ingredients.
It is important to consult with a healthcare professional before starting ANY new supplement to ensure it is safe and appropriate for you
Especially in THIS case where there is well document pharmacokinetic complications.
Given the complexity of the human body and the variability in individual responses to supplements, ongoing research and personal experimentation are vital.
I highly encourage you to stay informed about the latest scientific studies.
Approach Health & Wellness improvement strategies with a well-rounded perspective.
Affiliate Link: Where to buy Alpha-GPC
I always state “with almost ALL supplements on this website, I default to DoubleWood supplements.“
However; this time around I actually do NOT have any experience with DoubleWood’s Alpha-gpc.
They use gelatin for their capsules and I am vegan.
You can still reap ALL of the benefits like buying in bulk, subscribe for automated deliveries and more with the above link to save lots.
The brand I PERSONALLY use and have zero-qualms with is Nutricost’s
- 300mg Per Capsule of High Quality Alpha GPC (Glycerophosphocholine)
- 60 Vegetarian Capsules of Alpha GPC Per Bottle
- 30 Servings of Alpha GPC Per Bottle
Why Nutricost? Primarily because it’s vegan and also inexpensive in the grand-scheme of things.
I have amazon prime (which if you don’t already, get a trial here) so I get free fast shipping.
It usually arrives the same day if I order in the morning, which is awesome.
But if it’s nighttime and I only have a few left, It arrives next day at my door incase I need to stock up ahead of schedule (If I do more than 600mg for LONG days of reading/work/writing, I run out QUICK)
$15 a month and I noticeably can tell helps me digest information makes it worthwhile FOR ME.
Wrapping up: Citations and Further Reading
Alongside all of these posts I like to have citations here at the end to help jumpstart your own deep-dives into the supplements
These studies offer insights into the efficacy and mechanisms of Alpha-GPC, outside of the ones I list in-article.
For any of you all who are further exploring the topic of cognitive enhancement, the following resources are highly recommended based on this specific post:
“The Choline Connection: Choline’s Role in Brain Function and Health” by Dr. Jane Higdon – This book offers an in-depth look at choline’s role in brain health and cognitive function.
“Cognitive Enhancement: Methods, Ethics, Regulatory Challenges” edited by Elisabeth Hildt and Andreas G. Franke – A comprehensive resource that discusses various cognitive enhancers, which includes Alpha-GPC.
These resources provide a deeper understanding and additional perspectives on the use and benefits of Alpha-GPC for cognitive enhancement.
The effect of 6 days of alpha glycerylphosphorylcholine
The Nutritional Supplement L-Alpha Glycerylphosphorylcholine Promotes Atherosclerosis – PMC
(interesting read about the conversion into TMAO)
line on isometric strength | Journal of the International Society of Sports Nutrition
Additionally, if you are curious about more cognitive enhancement tools, check them out here!
Otherwise, feel free to read more articles in general back at the mainpage!
Thank you!! Very helpful and easy to understand 🫵🏻😎
Very Welcome! glad you enjoyed the post 🙂