Alpha-GPC (also known as choline alphoscerate) is a lipid that helps regulate important processes in the body. It produces choline, which is necessary for regulating the nervous system and other cognitive functions. Research has found that supplementing with Alpha-GPC may offer a range of benefits, from boosting athletic performance to protecting cognition as we age. Some evidence suggests that it may even provide a significant level of radioprotection and could potentially benefit eyesight in the case of certain eye-related conditions.
Your body can make alpha-GPC, but most people don’t get enough choline sources in their diet. If you’re looking to supplement and wondering “how much alpha-GPC should I take?”,don’t stress! We have answers.
Let’s dive into the details you need to know about alpha-GPC dosage, including how much to take, when to take it, and whether or not you should take it every day.Table of Contents
We want to jump right into the most important question–how much alpha-GPC should you take each day?But first, let’s discuss some of the unique factors that may affect your dosage routine. Every person may find that they need a different amount of alpha-GPC to reap the complete benefits. Your unique dosage may vary based on your age, weight, health condition, and other supplements you are taking.
In the U.S., alpha-GPC is sold as a dietary product or as a supplement, which means dosage size is not standardized. Instead, you should start with a low dose and slowly increase your alpha-GPC dosage over time to reach optimal benefits.
In general, people often take between 400-800 mg of alpha-GPC each day. Some clinical trials have used doses ranging from 250 mg up to 1,200 mg daily.
Lower doses of alpha-GPC may be necessary when taking a functional blend that includes other nootropics or adaptogens because many have similar functions in the body and can synergize with alpha-GPC. If you are taking a multi-functional blend that includes alpha-GPC, pay attention to the proper dosage threshold for other ingredients when adjusting your dosage. These types of formulas are common, and it may be best in this case to just follow the recommended dosage on the label.
As a one-off daily dose for potentially protecting and aiding proper cognitive functions, many people take around 300 mg of alpha-GPC.
A clinical trial involving 261 patients taking 400 mg alpha-GPC three times daily concluded that supplementation improved all symptoms of Alzehiemer’s a common neurodegenerative disease. In studies from 2003 and 2014, 400 mg of alpha-GPC was used 3 times daily to potentially help manage dementia and related conditions. The subjects took this dosage daily for 6-12 months.
To reap alpha-GPC’s potential neuroprotective benefits, many people use doses between 300 and 500 mg daily.
In a 1994 study regarding the benefit of alpha-GPC for stroke recovery, subjects took a 1,000 mg injection of alpha-GPC daily for one month, followed by an oral daily dose of 400 mg for 5 more months.
In a study concerned with athletic performance, subjects took single daily doses of 250 mg for one week. In other trials, athletes took 600 mg daily for up to one week.
As you look for the best alpha-GPC supplements, you’ll quickly find that you have two primary dosing options–capsules and powder. Capsules are by far the most popular dosing option unless you are looking for a multifunctional nootropic formula, in which case you’ll likely find a range of powders, drink mixes, and other mixed herbal blends designed for use in foods and drinks.
Capsules are simply pre-measured, encapsulated doses that are great for daily dosing at any time of day. You won’t need to measure the dosage each time, and many people love this convenient dosing option.
Alpha-GPC powder is not as common on its own, but it’s the form used when alpha-GPC is included in an adaptogenic or herbal wellness blend. It also offers a lot more control over your dosage and some people believe it to have a higher bioavailability since it’s often consumed with plenty of fluids.
Some people take alpha-GPC in a one-off daily dose, usually in the morning. Others prefer to break their daily alpha-GPC dosage down into two or more doses, usually taken with meals throughout the day. The most important thing is that you take alpha-GPC daily since it requires consistency to work effectively.
Give alpha-GPC about two weeks to create a systemic response in the body. You should begin to experience the full effects of alpha-GPC after about two weeks of daily dosing.
Alpha-GPC is a naturally occurring compound in the body and is thought to be safe when used responsibly. There are no known severe side effects of taking alpha-GPC, but some people may want to avoid alpha-GPC and talk to their doctor before adding it to their wellness routine. This includes people who:
Read "Alpha-GPC Side Effects" to learn more.
Most sources recommend taking 400 mg of alpha-GPC once daily for preventative effects or 300-400 mg twice daily for other potential benefits, like boosting athletic performance.
Yes, it is recommended to take alpha-GPC every day for the greatest benefit.
Many people believe that alpha-GPC can boost cognitive and athletic performance, while others take it for its potential neuroprotective benefits.
Yes, alpha-GPC is a naturally occurring compound with no known side effects. It may have some adverse reactions for those who are breastfeeding, have certain health conditions, or take specific prescription medications, so check with your doctor before adding alpha-GPC to your wellness routine.
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