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Alpha-GPC is considered to be a powerful nootropic, meaning it could boost cognitive function and support optimal brain health. In some cases, reports suggest that it may help improve cognitive function in those with neurodegenerative disorders, enhance athletic performance, support stroke recovery, and more. Many people enjoy fast dosing forms of Alpha-GPC (like this morning nootropic beverage) making it easy to take daily.
Before you take any of these claims for granted, though, let’s dive deeper into the details–what is Alpha-GPC? What research exists to back up these claims? And if it works as well as people claim, what’s the best way to use it?
Here’s what you need to know:
Alpha-GPC (also known as L-alpha-glycerylphosphorylcholine or choline alphoscerate) is a phospholipid, meaning it helps compose cell membranes and regulates crucial cellular processes. Most significantly, it helps produce choline, which plays a vital role in regulating and supporting optimal nervous system health. It also helps the body create acetylcholine, a neurotransmitter that maintains your cognitive and muscular functions.
Your body can make alpha-GPC, but it needs plenty of choline from natural sources such as eggs, beef liver, chicken, or soy. Because alpha-GPC and choline are available in limited amounts in most foods, many people don’t get enough in their diet.
Research has found that low alpha-GPC levels can cause adverse effects. Research supports the use of alpha-GPC supplementation for various potential benefits, especially memory enhancement, and support for other cognitive functions. In some other countries, alpha-GPC is sold as a prescription drug for managing Alzheimer’s disease. Still, it exists only as a dietary supplement in the U.S. Before you grab some for yourself, let’s look at the research available to understand the potential benefit of alpha-GPC.
Some of the areas of research regarding alpha-GPC’s benefits are still extremely limited, but some areas (like its potential benefits for improving Alzheimer’s symptoms) have been thoroughly researched. Still, remember that Alpha-GPC is a dietary supplement in the U.S. and is not intended to treat any medical condition.
Areas of research interest include:
Various comprehensive reviews have aimed to evaluate the effects of alpha-GPC on older adults experiencing cognitive decline, usually from a form of dementia. In all, the reviews available display over 20 clinical trials and over 4,000 individual subjects.
These reviews confirmed that alpha-GPC supplementation offered “modest improvement of cognitive dysfunction in dementia of neurodegenerative and vascular origin.” Another review described alpha-GPC as having “significant effects on cognitive function with a good safety profile and tolerability.”
Another review compared Alpha-GPC to other therapeutic compounds and found similar results, stating that “among compounds investigated, choline alphoscerate was well tolerated, improved cognitive function in VaD (vascular dementia) patients to a better extent than citicoline and to a similar or better extent than other more recently developed drugs.”
Various studies over two decades (1991,1992, 2015, 2017) have confirmed similar nootropic effects in rats. Cognitive enhancement was observed after brain damage, poor blood supply, seizures, and more.
Alzheimer’s Disease is a neurodegenerative disorder associated with the depletion of acetylcholine, which is why experts originally theorized that alpha-GPC could help prevent cognitive decline in Alzheimer’s patients.
A clinical trial involving 261 patients taking 400 mg alpha-GPC three times daily concluded that supplementation improved all symptoms of Alzheimer’s disease. Another trial found that it may even boost the effects of a standardized Alzheimer’s treatment, a prescription drug called Donepezil.
In addition to its brain-boosting potential, Alpha-GPC has gained popularity as a performance-enhancing supplement that potentially improves stamina and recovery.
One 2017 study evaluated the effects of alpha-GPC on 48 college-aged males and determined that alpha-GPC “should be considered as an emerging ergogenic supplement.” A 2015 study with a smaller sample size found similar results, reporting that alpha-GPC supplementation could be linked to improved speed, power, and pull force, including significant effects on the lower body.
Another study suggests that 200 mg of alpha-GPC supplementation may increase jump power by an average of 8.5%. A study involving seven male participants using 600 mg of alpha-GPC as a pre-workout supplement found that it significantly increased the production of the growth hormone for a short-term period of time. The participants also experienced a 14% uptick in bench press force.
One other trial confirmed that alpha-GPC might boost growth hormone (GH) production and could even increase fat burning. The effects on growth hormone production were found to be only temporary.
Review from 1994 and 2001 suggests that alpha-GPC can help recover brain function before a stroke, and can improve cognitive function by up to 70%. These studies were limited, so more evidence is needed to fully understand how alpha-GPC may be used for stroke recovery.
One study evaluated the use of alpha-GPC in 51 patients with Ocular ischemic syndrome, a condition where plaque clogs vessels in the eye that results in vision loss and discomfort. The study found that alpha-GPC supplementation helped heal the retina, improve eye circulation, and improve vision. This study consisted of small sample size, so more evidence is needed to draw firm conclusions.
Radiotherapy, a type of radiation therapy used to treat cancer, has damaging side effects because it can destroy healthy tissues in the body while destroying cancerous tissues. Limited animal trials (2012, 2014) found that alpha-GPC may help reduce brain tissue damage and prevent cognitive impairment caused by radiotherapy. These trials did not involve any human evidence, so more information is needed to draw a complete conclusion.
It’s important to note that supplements are not regulated in the same way as medications are in the U.S., so you’ll need to consider a few things about the Alpha-GPC supplement you choose before beginning your dosing regimen. Here are some of the most important things to pay attention to:
The quality of your wellness supplements is essential, primarily since supplements are not regulated like prescription medications. Ensure that the Alpha-GPC supplement you buy comes from a trustworthy manufacturer that uses a third-party testing process to ensure quality. You may also look for a company experienced with wellness supplements and operating a cGMP compliant manufacturing facility.
Because most people take alpha-GPC for the nootropic effects, it’s most often taken in the morning. You can take it as a supplement or mixed into a beverage alongside your breakfast. Maintaining a regular dosing routine is the key to experiencing the most out of your alpha-GPC supplement. You’ll want to take your dose daily around the same time each day to maximize the benefits.
There’s no one-off suggested dosage for Alpha-GPC, and you should be willing to work with your healthcare provider to figure out the best dosage for yourself. In clinical studies, the typical dosage used ranges from 250 mg to 1,200 mg per day.
In studies from 2003 and 2014, 400 mg of alpha-GPC was used three times daily to help manage dementia and related conditions potentially. The subjects took this dosage daily for 6-12 months.
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 five 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.
In a study related to alpha-GPC’s effects on eyesight, subjects took 400 mg twice daily for two months.
If you are unsure where to start, it’s best to start on the low end of this dosing spectrum and increase slowly while monitoring your results.
Typically, you’ll find alpha-GPC in pill form, and the dosage often ranges from 200-400 mg per capsule.
For nootropic benefits, many people look for a more comprehensive brain-boosting blend of alpha-GPC, herbal extracts, amino acids, and other cognitive-enhancing vitamins. You may be able to find these nootropic blends in capsule or powder form. The powder form is great for adding to your morning coffee, smoothie, or other favorite foods and drinks.
In the research available, Alpha-GPC is generally described as safe and well-tolerated, including in human and animal studies. In Europe, alpha-GPC formulas exist as a prescription drug for treating Alzheimer’s disease.
Generally, alpha-GPC is likely safe when used appropriately, though most sources suggest that you should only use it for up to 6 months.Some people have reported various mild side effects, like heartburn, headache, dizziness, and skin rash.
Not much research exists to precisely assess the safety or dosage threshold for the many alpha-GPC supplements available in the U.S. Because supplements are not regulated as strictly as prescription drugs, you must take extra steps as a consumer to ensure that the products you buy are well-made and safe.
Read "Alpha-GPC Side Effects" to learn more.
You’ll find anecdotal reports (and some limited research) that suggest that alpha-GPC may be helpful for managing neurodegenerative disorders, like Alzheimer's disease, or for generally boosting cognitive performance.
Alpha-GPC works to provide choline to the brain, which subsequently may raise dopamine levels. According to anecdotal reports, Alpha-GPC can significantly boost mood and brain function.
Alpha-GPC is a form of choline, one of the primary nutrients essential for optimal brain health. Although the brain can produce it naturally, an unbalanced diet can result in low choline levels.
Some of the best food sources of choline include beef liver, eggs, fish, nuts, cauliflower, and broccoli. For people who do not get enough choline in their diet, an alpha-GPC supplement may be helpful.
Yes! Most research regarding the benefits of alpha-GPC relies on regular daily doses. Taking Alpha-GPC daily will help maximize the benefits.
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