Alpha-GPC
Commonly used for
Muscle & StrengthFocusAthletic Performance
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Wellness uses
Use as a general cognitive-performance 'nootropic.', endurance and athletic performance
This is anecdotal, and there isn't strong clinical evidence that it works for everyone.
What is it? / Overview
Alpha-GPC is a highly bioavailable source of choline used to produce acetylcholine a neurotransmitter involved in memory, attention, and muscle contraction. Research suggests modest benefits for cognitive performance and possibly explosive power.
How is it used? / Administration
Form: Alpha-GPC (L-alpha glycerylphosphorylcholine) ≥99% purity
Typical dose studied: 300–600 mg/day for cognitive support; 600 mg pre-training for power output
Timing: Morning or 30–90 min before training
Crosses the blood-brain barrier efficiently. More expensive than other choline sources but better absorbed for cognitive use.
How well does it work? / Evidence
? Emerging / limited evidence
Who should avoid it?
Interacts with: Cholinergic or anticholinergic medications — consult clinician
Already taking it? Consider total daily choline intake from other supplements to avoid excess.
Research & references
Marcus L et al. (2017). Alpha-GPC and physical and psychomotor performance. JISSN. Ziegenfuss TN et al. (2008). 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 (conference abstract). Bellar D et al. (2015). The effect of 6 days of alpha glycerylphosphorylcholine on isometric strength. J Int Soc Sports Nutr.
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