Alpha-GPC
The most bioavailable choline source for acetylcholine production and focus.
What is Alpha-GPC?
Alpha-GPC is a choline compound found in small amounts in the brain and in foods like eggs. It is one of the most effective ways to raise choline levels in the brain, where choline is used to synthesise acetylcholine, a neurotransmitter critical for memory, attention, and muscle control.
What does the evidence say?
A 2015 study by Bellar et al. found alpha-GPC at 600mg improved isometric peak force production, suggesting benefits for both cognitive and physical performance. European studies have used alpha-GPC at 1,200mg/day for Alzheimer's patients with significant cognitive improvements (De Jesus Moreno Moreno, 2003). A 2013 review by Parker et al. confirmed its role in acetylcholine synthesis and potential for growth hormone augmentation when combined with exercise.
Good evidence from several studies, but with some limitations in size, duration, or methodology.
Dosage guide
| Effective dose | 300–600mg per day |
| Maximum dose | 1,200mg/day (used in clinical settings for cognitive decline) |
| Timing | 30 to 60 minutes before training or cognitively demanding work. |
Best form to buy
Alpha-GPC at 50% or 99% purity. The 50% form (bound to silica) is common; the 99% form is more expensive but requires a lower dose. Avoid CDP-choline confusion, both raise choline but through different pathways.
Who benefits most
Men looking for acute cognitive enhancement, those who eat few eggs or choline-rich foods, and anyone using racetams or other nootropics that deplete choline.
Side effects and safety
Generally well tolerated. Headache if taken without adequate choline substrate in the diet. Can cause heartburn at high doses.
“My preferred choline source. More effective than CDP-choline for acute cognitive effects and it stacks well with caffeine and theanine for a clean, focused morning. Expensive but a little goes a long way.”