May 04, 2022 4 min read

Alpha-GPC (also known as choline alphoscerate) is a crucial lipid that helps the body make choline, so it has a hand in many different regulatory processes. According to many, there are a range of potential benefits to reap from your daily Alpha-GPC dose, like improved athletic performance to possible neuroprotective effects. No matter your reason for taking Alpha-GPC, you need to consider one important question when designing your dosing routine–when is the best time to take Alpha-GPC?

Here, we’ll discuss what a daily Alpha-GPC dosing routine looks like for most people, including all of the most important details concerning when to take Alpha-GPC, whether to take it with food, and more.

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Table of Contents
Alpha-GPC Benefits
When to Take Alpha-GPC
How Long Will It Take for Alpha-GPC to Work?
How Much Alpha-GPC Can You Take?
Tips for the Best Time to Take Alpha-GPC

Key Takeaways

  • The best time to take Alpha-GPC depends on your unique wellness routine, but most people take multiple doses throughout the day.
  • Taking Alpha-GPC daily is the best way to reap maximum benefits.
  • You should discuss your wellness routine with your doctor to determine the best time to take Alpha-GPC surrounding other supplements or medications.

Alpha-GPC Benefits

Although research is limited in some areas, Alpha-GPC has been linked to a range of neurological and physiological effects. Researchers believe that regular supplementation may be beneficial for brain health, both for increasing cognitive performance in healthy brains and for helping to prevent a decline in cognitive function as we age. In fact, alpha-GPC is frequently regarded as useful for managing dementia, though more research is needed to establish it as an official treatment.

A bottle of Alpha-GPC powder, a great dosing form for anyone needing to frequently adjust their Alpha-GPC dosage

Furthermore, some evidence suggests that alpha-GPC could help improve athletic performance by increasing muscle growth, reducing recovery time, and even strengthening bone mass. Other benefits, like potentially speeding up stroke recovery and reducing brain damage caused by seizures have been identified through limited studies, but more evidence is still needed.

Read “Alpha-GPC Benefits” to learn more.

When to Take Alpha-GPC

The best time to take Alpha-GPC is different for every person, and some factors that may impact your decision of when to take Alpha–GPC include:

  • The reason you intend to take it
  • What other supplements you take and when you take them
  • Your sleep-wake routine
  • What time of day is most convenient for regular doses

Alpha-GPC has a half life of 4-6 hours, so many people choose to take it at multiple [points throughout the day to supplement their choline levels. To configure your alpha-GPC dosing routine, take your total daily Alpha-GPC dosage and divide it by two (or three). Then, space your doses by 8-12 hours.

Work your daily doses in wherever is most convenient for you. For instance, you may choose to take alpha-GPC both in the morning and at dinner time, or at lunch and at night. Whatever you decide, just be sure to take it at or around the same time everyday in order to reap the most benefits from your dosing routine.

How Long Will It Take for Alpha-GPC to Work?

You can usually expect a high-quality Alpha-GPC dosage to take effect after about 30 minutes. Some dosing forms, like an Alpha-GPC powder, may take effect a bit more quickly. Of course, you shouldn’t feel any overwhelming effects from your Alpha-GPC dose, rather many people claim to experience a mild boost in focus and energy levels, especially after several weeks of consistent dosing.

How Much Alpha-GPC Can You Take?

The best Alpha-GPC dosage commonly used varies from person to person and depends on a range of factors, like your weight, tolerance, and health conditions. Many people often take between 400-800 mg of alpha-GPC each day, and some clinical trials have used doses as high as 1,200 mg daily.

We recommend you start with small doses and increase slowly as needed, allowing several days to evaluate the effects before changing your dosing routine. An Alpha-GPC powder makes it easy to adjust your dosage. Proper dosage is the best way to avoid Alpha-GPC side effects.

Read “Alpha-GPC Dosage” to learn more.

Tips for the Best Time to Take Alpha-GPC

  • Take Alpha-GPC at multiple points through the day instead of all at once. You should do this by splitting your total daily dosage into two or three doses.
  • Use an Alpha-GPC powder if you’d like to be able to easily alter the dosage size.
  • If using an encapsulated form of Alpha-GPC, take it with plenty of water to avoid heartburn and improve absorption.
  • Alpha-GPC works best when taken everyday and not when used as a spot treatment.
  • Talk to your doctor about your Alpha-GPC dose if you take other supplements or medications. You may be able to take Alpha-GPC alongside other medications, but you need to to space the doses appropriately.


  1. “Evaluation of the effects of two doses of alpha glycerylphosphorylcholine on physical and psychomotor performance”
  2. “Choline alphoscerate (alpha-glyceryl-phosphoryl-choline) an old choline- containing phospholipid with a still interesting profile as cognition enhancing agent”
  3. “The relation of dietary choline to cognitive performance and white-matter hyperintensity in the Framingham Offspring Cohort”
  4. “Alzheimer's Disease Clinical and Research Update for Health Care Practitioners”
  5. “Acute supplementation with alpha-glycerylphosphorylcholine augments growth hormone response to, and peak force production during, resistance exercise”

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