Alpha GPC and athletic performance

Alpha GPC

David Tomen
Author:
David Tomen
10 minute read
Alpha GPC has been shown to reverse age-related cognitive impairment, improve memory and learning, and boost athletic workouts.

Key Takeaways

  1. Alpha GPC (L-Alpha Glycerylphosphorylcholine) is a choline source derived from soy or sunflower lecithin and is naturally present in the body.
  2. It is highly bioavailable and can easily cross the blood-brain barrier, making it a preferred choline source for brain benefits in nootropic users.
  3. As a precursor to acetylcholine, it enhances brain energy, mood, mental clarity, and memory.
  4. Alpha GPC supports brain health by boosting acetylcholine levels, aiding brain cell membrane development, and increasing dopamine release.
  5. Recommended dosage for cognitive benefits ranges from 300 to 1,200 mg per day, and while generally safe, potential side effects include fatigue, headaches, and gastrointestinal issues.

Alpha GPC (L-Alpha Glycerylphosphorylcholine, choline alfoscerate) is a choline source derived from soy or sunflower lecithin. It is also naturally present in small amounts in your body.

Alpha GPC is more bioavailable than other sources of choline for brain benefits. Unlike choline citrate or choline bitartrate, it easily crosses the blood-brain barrier. This makes Alpha GPC a preferred choline source with experienced nootropic users.

Alpha GPC is a precursor to the essential neurotransmitter acetylcholine.

Alpha GPC helps:

  • Brain Energy. Alpha GPC improves mood, and boosts mental energy. The extra choline can increase alertness and clarity of thought.
  • Neurotransmitters. Alpha GPC is prized for its ability to improve memory. Its high bioavailability makes it a great source of choline for producing the neurotransmitter acetylcholine.
  • Brain Optimization. Alpha GPC boosts the development of new brain cells. And enhances your brain’s ability to repair damaged cell membranes.

Overview

Alpha-GPC chemical structure
Alpha GPC

Alpha GPC is a type of choline that’s produced in small amounts in your body. You can also get it from eating organ meats, dairy and wheat germ.

Choline is considered an essential nutrient because when your body uses it faster than it can produce it, you need supplemental choline either from food or a supplement.

You need choline for the production of the neurotransmitter acetylcholine. And to form phosphatidylcholine (PC), used in building cell membranes.

In fact, choline is so vital to cognition and nerve function that, without it, we couldn’t move, think, sleep or remember anything.

Alpha GPC is used throughout your body. It even helps the production of human growth hormone. Athletes use it for peak performance, and to help build lean muscle mass. It provides more energy for a workout and quicker recovery.[i]

Alpha GPC can boost athletic performance

Here we’re talking about how Alpha GPC affects your brain health and chemistry.

Alpha GPC vs. CDP-Choline vs. Choline Bitartrate: What’s the Difference?

Choline is a water-soluble nutrient and its composition is similar to B-vitamins. Alpha GPC, CDP-Choline, Choline Citrate and Choline Bitartrate are all sources of choline.

CDP-Choline (cytidine 5′-diphosphocholine): Is only about 18% choline by weight. Your body naturally synthesizes choline into CDP-Choline (Citicoline). It’s then converted to phosphatidylcholine (PC) which assists cell membranes, and helps create acetylcholine.

Alpha GPC vs CDP-CholineCholine Bitartrate: An economical form of choline, and about 40% choline by weight. So 1 gram of Choline Bitartrate offers 400 mg of actual choline. It does not easily cross the blood-brain barrier. So you won’t experience the same level of nootropic benefits as with Alpha GPC or CDP-Choline.

Alpha GPC: About 40% choline by weight and easily crosses the blood-brain barrier. Alpha GPC naturally occurs in your brain as a byproduct of phosphatidylcholine (PC). When your brain needs more choline, and the choline floating around in your brain is running low, it breaks down PC from cell membranes. And turns it into Alpha GPC.

Your body and brain loves it when you use Alpha GPC. Because it doesn’t have to cannibalize its own cells to get more choline.

How does Alpha GPC Work in the Brain?

Alpha GPC boosts brain health and function in several ways. But two in particular stand out.

  1. Alpha GPC boosts acetylcholine, a neurotransmitter tied to memory and overall brain function. Alpha GPC is a precursor to acetylcholine. Improving the efficiency of communications between neurons in your brain. This increase in neural signaling boosts memory, learning, cognitive processing and mental clarity.

In one study, 32 healthy volunteers received either Alpha GPC or a placebo as a pretreatment. Ten days later they were injected with scopolamine to induce amnesia. The researchers found Alpha GPC was able to prevent the impairment of attention and memory normally caused by scopolamine.[ii]

These researchers showed that memory function in young healthy people could be racked up a notch. Simply by taking Alpha GPC as a supplement.

  1. Alpha GPC directly impacts development of cell membranes in the cerebral cortex. This outer layer of neural tissues or “gray matter” is the information processing center of your brain. It controls intelligence, motor function, organization, personality, planning and touch.[iii]

Published in Clinical Therapeutics, researchers conducted a double-blind, placebo-controlled trial with mild to moderate Alzheimer’s patients. 400 mg capsules were administered 3- times per day for 180 days. The conclusion of this trial showed consistent improvement in dementia patients given Alpha GPC.[iv]

Alpha GPC increases brain cell signaling

How things go bad

As we get older, our brain chemistry and energy metabolism changes.

↓ Recall, reaction time and mood diminish

↓ Brain cell membranes degenerate

↓ Acetylcholine levels decline[v]

Nerve growth factor in the brain declines

All of these age-related changes are contributing factors to the neurodegenerative diseases of aging, including Alzheimer’s and dementia.

But even if you’re not concerned with the effects of aging, Alpha GPC can help.Alpha GPC supports optimal brain cognitive function in all age and gender groups

Alpha GPC benefits

There are many benefits of Alpha GPC. Research from hundreds of studies have shown that Alpha GPC will:

  • Improve memory and learning ability[vi]
  • Restore the bioavailability of acetylcholine[vii]
  • Restore and boost nerve growth factor receptors in the brain[viii]
  • Increase growth hormones in all age groups[ix]
  • Boost cognitive performance and memory in Alzheimer’s patients[x]

Alpha GPC is water-soluble and quickly enters your brain after you take it. Once in your brain, it boosts signal transmission, and protects neurons.

Alpha GPC improves your brain function and learning processes by directly increasing synthesis and secretion of acetylcholine. As your body calls for it.

This form of choline is not a precursor to phosphatidylcholine (PC), but is a metabolite of PC. This means once PC is metabolized and stripped of its fatty acids – all that remains is Alpha GPC.

Instead of scavenging your brain’s own membranes for Alpha GPC, you give it exactly the type of choline its looking for.

How does Alpha GPC feel?

If you have trouble getting started in the morning, try coffee and 400 mg of Alpha GPC. Instead of your usual high sugar, high carbohydrate breakfast.

Alpha GPC can be a great way to boost your energy. Take it 45 minutes before you work out.Alpha GPC helps boost memory, mood, mental performance and energy

Alpha GPC helps with memory, mood, mental performance and energy. Its brain support and ability to fuel the acetylcholine in your brain cells should boost cognition in all age and gender groups.

Alpha GPC Clinical Research

In one study, researchers showed that Alpha GPC had positive effects for increasing human growth hormone.[xi]

Alpha GPC Increases the Release of Dopamine

Another trial demonstrated the increase in the release of dopamine.[xii] This is particularly significant in showing Alpha GPC can help those suffering from dopamine deficiencies. And alleviating the symptoms of diseases like depressive disorders and Parkinson’s Disease.

Alpha GPC Facilitates Learning and Memory

Alpha GPC boosts focus and memoryAn ongoing trial demonstrates Alpha GPC improving memory and attention. This research shows Alpha GPC increasing the effectiveness of pairing it with donepezil (acetylcholinesterase inhibitor). Far better than using donepezil on its own.

And in rats, Alpha GPC boosted learning and memory. It increased brain energy mechanisms and decreased age-related structural changes in the brain.[xiii][xiv]

Alpha GPC Relieves Cognitive Decline and Impairment in Alzheimer’s

Thirteen published clinical trials, involving a total of 4,054 Alzheimer’s patients consistently showed Alpha GPC:[xv]

  • Improved cognitive function, memory, and attention
  • Promoted recovery in stroke patients
  • Reversed the symptoms of acute cerebrovascular disease
  • Is far more effective than using choline or lecithin in treating disease

Recommended Alpha GPC  Dosage

Alpha GPC is about 40% choline by weight. So 1,000 mg of Alpha GPC provides approximately 400 mg of choline.

  • Alpha GPC suggested dosage for cognitive benefits is 300 – 1,200 mg per day.
  • Athletic training suggested dosage of Alpha GPC is 300 mg first thing in the morning, and another 400 mg dose 15 – 30 minutes before working out.
  • Clinical treatment of Alzheimer’s Disease, dementia and other cognitive disorders dosage of up to 1,200 mg per day.

For higher dosages, split the daily Alpha GPC total into 2 or 3 doses per day. For example, 1,200 mg would be taken 400 mg at a time.

Alpha GPC Side Effects

Alpha GPC is produced naturally in your body. So is considered well-tolerated and safe.

Side effects are rare but can include fatigue, headaches, nervousness, nausea, diarrhea and gastrointestinal issues. This is often an indication you have too much choline in your body.

Because Alpha GPC causes an energy boost in many neurohackers, avoid dosing in the evening. Or you may have difficulty getting to sleep.

A very recent study published in 2021 including more than 12 million individuals aged 50 years or older who used Alpha GPC for at least 10 years had a 46% increased chance of stroke. So for short-term use Alpha GPC is safe. But if you need a choline supplement for long-term use you may want to consider switching to CDP-Choline (Citicoline) like I did once I read that study.

Type of Alpha GPC Supplement to buy

Because Alpha GPC tends to liquefy at 99-100%, many suppliers offer 50% Alpha GPC powder combined with 50% of a filler like silicon dioxide. Adjust your dosage accordingly.

AlphaSize® and CholineAid® are a Kosher Certified, Halal Certified, USP grade, NDI, GRAS-affirmed, patented forms of Alpha GPC manufactured by Chemi Nutra. Which is the U.S. business unit of parent company Chemi S.p.A., a privately held pharmaceutical and nutraceutical company based in Milan, Italy. The company has cGMP certified manufacturing facilities in Italy and Brazil.

Nootropics Expert Recommendation

Alpha GPC 300 – 1,200 mg per day

Nootropics Expert Tested and ApprovedI recommend using Alpha GPC as a nootropic dietary supplement.

Your body does make some Alpha GPC on its own. And from the food you eat. But studies have shown we don’t get an adequate supply of dietary choline from food sources in our modern diet.

Alpha GPC is especially helpful for those suffering from age-related cognitive decline. Studies show it helps stop or reverse brain degeneration like Alzheimer’s Disease, and other cognitive disorders. Particularly in the early to mid-stages of the disease.

I suggest starting with a dose of 400 mg daily. And Alpha GPC is a great compliment to a stack including any nootropic from the racetam-family. Anything that causes an increase in uptake of acetylcholine in your brain.

You need to provide your brain with the choline it is demanding. Or it starts cannibalizing your own brain cells for more acetylcholine. Signs that you’re lacking adequate choline are headaches.

Take Alpha GPC at a ratio of 1:4. For example, 400 mg of Alpha GPC dose to 1,600 mg of a racetam like Piracetam.

How much Alpha GPC you should take will depend on your situation.

Age-related cognitive disorders like Alzheimer’s may want to up the dose to 1,200 mg of Alpha GPC per day.

As an Amazon Associate I earn from qualifying purchases. This post may also contain other affiliate links and I will be compensated if you make a purchase after clicking on my links.

[i] Ziegenfuss T., Landis J. Hofheins J. “Acute supplementation with alpha-glycerylphosphorylcholine augments growth hormone response to, and peak force production during, resistance exercise” Journal of the International Society of Sports Nutrition 20085(Suppl 1):P15 (source)

[ii] Canal N., Franceschi M., Alberoni M., Castiglioni C., De Moliner P., Longoni A. “Effect of L-alpha-glyceryl-phosphorylcholine on amnesia caused by scopolamine.” International Journal of Clinical Pharmacology, Therapy, Toxicology. 1991 Mar;29(3):103-7. (source)

[iii] Kidd P.M. “Neurodegeneration from mitochondrial insufficiency: nutrients, stem cells, growth factors, and prospects for brain rebuilding using integrative management.” Alternative Medicine Review 2005 Dec;10(4):268-93. (source)

[iv] De Jesus Moreno Moreno M. “Cognitive improvement in mild to moderate Alzheimer’s dementia after treatment with the acetylcholine precursor choline alfoscerate: a multicenter, double-blind, randomized, placebo-controlled trial.” Clinical Therapeutics 2003 Jan;25(1):178-93. (source)

[v] Cohen B.M., Renshaw P.F., Stoll A.L., Wurtman R.J., Yurgelun-Todd D., Babb S.M. “Decreased brain choline uptake in older adults. An in vivo proton magnetic resonance spectroscopy study.” JAMA 1995 Sep 20;274(11):902-7. (source)

[vi] Drago F., Mauceri F., Nardo L., Valerio C., Lauria N., Rampello L., Guidi G. “Behavioral effects of L-alpha-glycerylphosphorylcholine: influence on cognitive mechanisms in the rat.” Pharmacology, Biochemistry and Behavior 1992 Feb;41(2):445-8. (source)

[vii] Bronzetti E., Felici L., Amenta F. “Effect of ipsilateral lesioning of the nucleus basalis magnocellularis and of L-alpha-glyceryl phosphorylcholine treatment on choline acetyltransferase and acetylcholinesterase in the rat fronto-parietal cortex.” Neuroscience Letters 1993 Dec 24;164(1-2):47-50 (source)

[viii] Vega J.A., Cavallotti C., del Valle M.E., Mancini M., Amenta F. “Nerve growth factor receptor immunoreactivity in the cerebellar cortex of aged rats: effect of choline alfoscerate treatment.” Mechanisms of Ageing and Development 1993 Jun;69(1-2):119-27. (source)

[ix] Ceda G.P., Ceresini G., Denti L., Marzani G., Piovani E., Banchini A., Tarditi E., Valenti G. “alpha-Glycerylphosphorylcholine administration increases the GH responses to GHRH of young and elderly subjects.”Hormone and Metabolic Research 1992 Mar;24(3):119-21 (source)

[x] Parnetti L., Abate G., Bartorelli L., Cucinotta D., Cuzzupoli M., Maggioni M., Villardita C., Senin U. “Multicentre study of l-alpha-glyceryl-phosphorylcholine vs ST200 among patients with probable senile dementia of Alzheimer’s type.” Drugs Aging 1993 Mar-Apr;3(2):159-64 (source)

[xi] Ceda G.P., Ceresini G., Denti L., Magnani D., Marchini L, Valenti G., Hoffman A.R. “Effects of cytidine 5′-diphosphocholine administration on basal and growth hormone-releasing hormone-induced growth hormone secretion in elderly subjects.” Acta Endocrinologica (Copenhagen).1991;124(5):516-20. (source)

[xii] Trabucchi M., Govoni S., Battaini F.  “Changes in the interaction between CNS cholinergic and dopaminergic neurons induced by L-alpha-glycerylphosphorylcholine, a cholinomimetic drug.” Farmaco Sci.1986 Apr;41(4):325-34. (source)

[xiii] Traini E., Bramanti V., Amenta F. “Choline alphoscerate (alpha-glyceryl-phosphoryl-choline) an old choline- containing phospholipid with a still interesting profile as cognition enhancing agent.” Current Alzheimer’s Research 2013 Dec;10(10):1070-9. (source)

[xiv] Florio T., Bajetto A., Thellung S., Arena S., Corsaro A., Bonavia R., Merlino M., Schettini G. “Prolonged treatment with α-glycerylphosphorylethanolamine facilitates the acquisition of an active avoidance behavior and selectively increases neuronal signal transduction in rats” Aging Clinical and Experimental Research October 1999, Volume 11, Issue 5, pp 335-342 (source)

[xv] Parnetti L., Amenta F., Gallai V. “Choline alphoscerate in cognitive decline and in acute cerebrovascular disease: an analysis of published clinical data.” Mechanisms of Ageing and Development 2001 Nov;122(16):2041-55. (source)

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Join The Discussion - 218 comments

Matt
May 5, 2021

Hi David,

Do you know of any interactions with Alpha-GPC and SSRI’s? I have a family member that wants to give Alpha-GPC a try but takes SSRI’s. Can’t seem to find much out there in terms of reliable info.

Thanks

    David Tomen
    May 5, 2021

    Matt, there should not be any contraindication. Because Alpha GPC only directly influences acetylcholine.

Wong
March 13, 2021

Hi David

You recommend Zazee alpha gpc but it’s is 750mg per capsule. Can I say it contains only 300mg pure alpha gpc since it’s is only 40% of 750mg. So I should actually take 3 a day?

    David Tomen
    March 13, 2021

    Wong, my Zazzee Alpha GPC bottle says that it’s 300 mg per capsule. Assuming it’s 50% that would be two capsules for 300 mg pure Alpha GPC.

    It depends on what your system can tolerate. My brain needs 2 capsules 4-times per day.

Shaz
February 25, 2021

Can Alpha GPC be taken in the late evening just after a meal ?

    David Tomen
    February 26, 2021

    Shaz, it depends. I can use it late and my system accepts it. But for some people it could be too stimulating.

Shaz
February 24, 2021

Hi David, Can Alpha GPC be stacked with Astaxanthin?

    David Tomen
    February 25, 2021

    Shaz, yes it can.

RS
January 15, 2021

Hi, David!

I’m interested in buying alpha-GPC for my grandmother to help improve her memory and mood. She does take an SNRI, as well as lamictal and lorazepan. Are there contraindications there? Are there any other nootropics you’d recommend for an elderly person experiencing memory loss, insomnia, and/or depression? Thanks so much! Your page has been extremely helpful.

Ayaz
January 12, 2021

Hi David,

Thank you for sharing your in depth research & experience with nootropics. I’ve recently purchased NOW brand’s Alpha GPC. I’m wondering how I can pair it with Vyvanse 20 mg. Should I try it without the stimulant at first? Here’s what I take on days I dose to give you a better idea:

Pre- stimulant: L- Theanine 150 mg
Ashwagandha: 200 mg
Curcumin: 250 mg
Coenzyme Q10: 50 mg
Vitamin B6: 25 mg

Omega 3’s: 500 mg EPA 250 mg DHA (4 hours post dosing)

1 cup black coffee: 2-3 hours after dosing

I dose 3-4 times a week. I take weekend breaks which can extend in to the week as well.

Recently, I started 5000 IU vitamin D & 100 mg vitamin K. Ideally, I want to keep my Vyvanse intake low and wean off of them on to nootropics. I realize that might not be seamless as I haven’t experimented with many others.

Thanks

    David Tomen
    January 13, 2021

    Ayaz, Vyvanse needs dopamine so I suggest also using 500 mg L-Tyrosine 3-times per day. And get a high quality B-Complex supplement that uses bioactive B-Vitamins.

      Ayaz
      January 14, 2021

      Thank you for your response.

      I take the following as recovery from my stimulant course:

      L – Theanine 100 mg
      Magnesium Glycinate 200 mg
      Vitamin C 150 mg
      NALT 175 mg
      Melatonin 1.5 mg

      What brand would you recommend for NALT & B-Complex? Is there any difference between L-Tyrosine and NALT?

      Thanks,

      Ayaz

        David Tomen
        January 16, 2021

        Ayaz, there is some debate about bioavailability with NALT vs L-Tyrosine. Studies show that Tyrosine seems to be more effective than NALT. But practical user experience including mine find that both are equally effective. So I use the 175 mg NALT in Mind Lab Pro (https://bit.ly/3lh3w8a) AND 500 mg L-Tyrosine from here because it’s pure: https://amzn.to/2KjPUv1

        And for the B-Complex, I use the one made by Life Extension because it’s pure and they use bioactive vitamins instead of synthetics that others use. You can find that here: https://amzn.to/3qohRRO

        Ayaz
        January 29, 2021

        David, when do you know if you’re overdoing it with the vitamins/supplements? With the list i’ve shown above, im currently taking 5 pills on days i take vyvanse. If i choose to add NALT powder & B-complex, it’ll be 7 different things. Are there any studies that show how much the liver can handle?

        David Tomen
        January 29, 2021

        Ayaz, it depends on how healthy your system is and what you can tolerate. Don’t forget that most of these nootropic supplements are called “supplements” for a reason. Because they are supplementing what you are not getting from food every day. If you are concerned about what your liver can handle I suggest getting your labs done and finding out how healthy your liver is. Do this test every once in a while until you are satisfied that you are not doing any damage.

        I’m taking these supplements: https://nootropicsexpert.com/what-i-take/. And honestly, I do need to update that list to my current stack because it has changed. And I’ve added a few more supplements. But my liver is perfectly happy with the supplements I’m taking.

        It’s either get it all from the food you eat every day which unfortunately is not possible any more. Or get the nutrients from supplements. That’s the only two ways you can give your body and brain what it needs to thrive.

Alma
January 5, 2021

Thank you very much for this detailed article on alpha GPC!

I have a huge exam un 80 days so I am planning on taking alpha GPC along with phenylpiracetam, do I still have to follow the 1:4 ratio? It sounds like that would be too much but idk.

    David Tomen
    January 7, 2021

    Alma, the recommended Phenylpiracetam dosage is 100 mg twice per day. And you need some Alpha GPC each time you use it. 300 mg Alpha GPC is a standard dose so I’d try that and see.

    But keep in mind that some people complain about developing tolerance to Phenylpiracetam quickly. So you may want to consider taking it only on days when you need the extra focus. Or try cycling it one week on and one week off.

      Emily
      January 10, 2021

      Hello! I had a question building off of this.

      If I can’t supplement the other racetams for any reason, is it better to do a lower dose/omit Alpha GPC, or could I proceed with the recommended dose?

      My biggest concern is that most listings for pramiracetam is a far higher cost than I am willing to invest considering the amount I would need for the recommended 1:4 ratio. Thanks for your answer in advance!

        David Tomen
        January 11, 2021

        Emily, Alpha GPC is a great supplement on its own and should provide the benefits described in the review above. And 300 mg is the lowest recommended dose. Which you would use 2 or 3-times per day.

Wilbert
December 21, 2020

Hello david
Can i use alpha GPC and cognizin at the same time?
If so, what would be the dose of each?
Could it be alpha GPC in the morning and cognizin at night?

    David Tomen
    December 22, 2020

    Wilbert, I use Cognizin (in Mind Lab Pro) and a separate Alpha GPC supplement. 1 cap of MLP in the morning and at noon. And 300 mg Alpha GPC morning, noon and at 4 PM.

    You may not need that much choline however. Each of us is different and how our brain’s use these nutrients is different to a certain extent.

    But each share a choline molecule for the synthesis of acetylcholine in a different part of the cycle.

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