Table of Contents
Key Takeaways
- Alpha GPC (L-Alpha Glycerylphosphorylcholine) is a choline source derived from soy or sunflower lecithin and is naturally present in the body.
- It is highly bioavailable and can easily cross the blood-brain barrier, making it a preferred choline source for brain benefits in nootropic users.
- As a precursor to acetylcholine, it enhances brain energy, mood, mental clarity, and memory.
- Alpha GPC supports brain health by boosting acetylcholine levels, aiding brain cell membrane development, and increasing dopamine release.
- 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 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]
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.
Choline 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.
- 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.
- 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]
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 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 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
An 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
I 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.
Join The Discussion - 218 comments
Aaron
January 30, 2022
Hey David,
I am already using MindLab Pro as my primary nootropic. Currently, I take two pills of MindLab. The question I have is that does it make sense for me to take Alpha GPC in addition to MindLab pro? Are there any side effects of taking Alpha GPC with other nootropics?
David Tomen
January 31, 2022
Aaron, you can certainly use Alpha GPC with Mind Lab Pro although MLP does contain enough Citicoline for one dose.
But please read the last paragraph under this section above before choosing Alpha GPC “Alpha GPC Side Effects“.
Maxwell Austin van Lack
January 24, 2022
David: I am a 77 year old male and have been taking 300 mg of Citicholine for the past 2 years, as per your recommendation. When I recently heard about Phosphatidylserine I decided to add it to my stack. I found a complex that combined 400 mg of it with 300 mg of Alpha GPC and 200 mcg of Huperzine-A in a 2-capsule daily dose, and stopped the Citicholine.
Then I received your email about the connection between Alpha GPC and an increased risk of stroke. Which would you recommend? (1) Reduce my intake of the complex to 150 mg of GPC per day, (2) Discontinue the complex and go back to Citicholine, (3) Find an alternate complex without the GPC but with Citicholine?
The label of the complex says to take with a meal but you advise taking with water in the AM. Does it matter?
David Tomen
January 24, 2022
Maxwell, with what I know now I would use separate Citicoline and Phosphatidylserine supplements unless you can find them combined.
As for discontinuing the complex that you currently have I would finish it and then get separate supplements unless you find a combo. Unless you have a 10 year supply of that complex I wouldn’t worry about it.
Ruslan
January 12, 2022
Hello David!
Thank you for all these articles, researches and comments. I’m from Russia and find your website the most useful source about nootropics.
Our government banned A-GPC from iherb, but there is no problem to buy it on Amazon.
Could you tell me please, which brands of A-GPC are trusted and 100% not counterfeit?
I found two items which are seems reliable:
Gold Health – Alpha GPC + Uridine
Dr. Maxwell – Alpha GPC + Uridine
David Tomen
January 12, 2022
Either one looks OK but Dr. Maxwell has more positive reviews. The one I use and recommend is this one: https://amzn.to/3tlOBQo
Jesse
December 31, 2021
how do you increase n-acetylaspartate cant find any supplements for it?
David Tomen
December 31, 2021
Jesse, according to this report by the BBC from several years ago (http://news.bbc.co.uk/2/hi/health/6440979.stm) they did it in kids by improving their diet and supplementing with EPA (Omega-3).
Joshua
September 28, 2021
Greetings!
Thanks for creating and maintaining such an important resource of relevant information, I refer to this website frequently and trust your advice.
Regarding the dosage recommendation for Alpha GPC (400 – 1,200 mg per day) does that recommendation apply to the 100% or 50% version?
Thanks again and keep up the great work!
David Tomen
September 28, 2021
Joshua, relevant question and it applies to both. Increasing acetylcholine is not an exact science when it comes to dosing precursors like Alpha GPC.
Most Alpha GPC supplements are the 50% version because this powder tends to liquify in storage easily if it’s not cut with a filler. Be suspicious of any Alpha GPC supplement claiming to be 100% Alpha GPC. Because they are likely lying if they make that claim.
You’ll need to experiment with the amount you use depending on your body chemistry, circumstances and other supplements you are using. For example, I use 600 mg Alpha GPC (50%) 3-times per day. And sometimes another 600 mg if I get a headache. It’s what works for me. You may need more or less.
Jenny
September 12, 2021
David Tomen…. thank you for help me and so many people to have hope!!
I would like to know please just some questions
Do you think consuming milk as a source of calcium is a bad idea and if so, why do you think so?
is yogurt also just as bad?
is Phytomenadione a Good form of Vitamin K1? (I already consume Vitamin K2 in form of MK-4 and MK-7)
David Tomen
September 13, 2021
Jenny, Phytomenadione is vitamin K1.
And it’s calcium in supplement form that is the problem because unless Vitamin K and Vitamin D is present it cannot be delivered into bones but instead floats around in your bloodstream causing problems. I’ve never seen this as a problem from consuming milk or yogurt.
Catalina Mihaela Tempeanu
August 10, 2021
How to take Alpha gcp and not have a headache? I remember taking it a long time ago and having headaches.
I had beriberi and massive headcahes. These have gone due to megadoses of thiamine, remag, pico potassium and a bunch of other supplements. I’m currently taking CDP Choline.
I want to try alpha gcp and I’m just worried that i’ll have headaches again. Is this happening due to the dose? So taking a smaller dose will be the solution?
Or is ther any other co-factor that needs to be taken? I don’t want to use Uridine because increases the insuline resistance.
Is there anything else that alpha gcp needs to be taken with?
I’m hoping that the ReMag and Pico Potassium will save me from any potential headaches. I also have COMT++ wich means I metabolise dopamine, estrogen and other hormones slower so need to be careful to not have a buildup of dopamine as that might also cause a headache I think.
David Tomen
August 10, 2021
Catalina, you need thiamine and Vitamin B5 (Pantothenic Acid) as cofactors with Alpha GPC to make acetylcholine.
Catalina Mihaela Tempeanu
August 12, 2021
Thank you! I already take them. Awesome 🙂
John Paul
July 22, 2021
Hi David, I have CFS/POTS Syndrome, and if I take 300/600mg with breakfast, I feel my mind becomes super snappy, and my energy is back with 600mg. Only thing is my sleep will be ultra terrible even with just a 300mg capsule. Is there anyway I mitigate this issue?
I find that alpha-gpc, coq10, coconut oil or caffeine does this to me even in small amounts.
Appreciate your thoughts and thanks for the great YouTube videos that are really helpful!
David Tomen
July 22, 2021
John Paul, Alpha GPC taken at breakfast should not have any effect on sleep 1 – 12 hrs. later because it has a half-life of around 4 hrs. So all of it is gone from your system 8 – 10 hrs. later.
Catalina Mihaela Tempeanu
August 10, 2021
Have a look at thiamine deficiency! I’m using 1500mg of thiamine ttdf, Remag and Pico Potassium,Remyte,CDP Choline, Acethyl Glutathione, B2 (400mg), Niacin flush 400mg (trying to build up to megadose), p5p, Folinic, Adenosyl-Hydroxy B12, TMG, SAM-e (low dose as I don’t tolerate methyls but mega dose niacin wipes the methyls). Fatigue is greatly improved and headaches gone. There are a lot of co-factors and micronutrients that need to be used together. Check Eliott Overton on utube and dr Lonsdale (wrote a book on Thiamine). Also check the True Story of Niacin by Hoffer.
David Tomen
August 10, 2021
Catalina, thanks for contributing to this and good suggestions. One thing you may consider is changing to Sulbutiamine instead of Thiamine because Thiamine does not cross the blood-brain barrier easily. It’s why Sulbutiamine was developed in the first place.
Catalina Mihaela Tempeanu
August 12, 2021
The thiamine ttdf croses the BBB, but other types such as thiamine hcl or benfothiamine don’t.
I’ll defently have a look at Sulbuthiamine as this is a new thing.
I’m doing great with ttdf and since I started to take Alpha-GPC yesterday the hypersomnolence is gone without a trace!! so that was the missing piece of the puzzle in my case.
Today I started to take Acethyl L cartnitine as these 2 together are recomended for CFS. I was worried that the acethyl group might give me headaches but no, that’s not the case. The thiamine ttdf and Remag and Pico Potassium really helped and I can say 100% that headaches and encephalopathy are hsitory!
Anyway I’m constantly researching same as you! So thank you for your suggestion.
David Tomen
August 12, 2021
Catalina, I stand corrected. Thiamine tetrahydrofurfuryl disulfide (TTFD) is one I missed likely because I stopped looking once I tried Sulbutiamine and it worked so well.
Thanks for the update and happy you are having success with these supplements!