Everything You need to Know About Alpha GPC

The dietary supplement industry is jam packed with ingredients claiming to have a benefit on brain cognition. There are hundreds of ingredients that suggest they can help improve concentration, focus, and even make the claim that they can make you smarter. However, most of these ingredients fall well short of being a supplement that is worth taking. 

Supplements That Are Worth Their Weight 

It may feel like a needle in a haystack when trying to find a dietary supplement that meets the increased cognition claims. However, a handful of supplements could be worth spending your hard earned money on. 

Leading experts agree that choline supplementation is one that we may want in our nutrition plan. While whole foods should always be the primary source of all micronutrients, research about choline suggests that it is crucial to maintain adequate levels as we age. 

When taking a choline supplement there are some that may be better than others. One type of choline that has become popular in recent years is alpha gpc.  

What is Alpha GPC? 

Alpha glycerylphosphorylcholine is a phospholipid (fatty acid) bound natural choline compound that passes the blood-brain barrier. This means that it is better able to increase choline levels in the brain. This is a good thing as research suggests other forms such as choline bitartrate may not affect brain concentrations of acetylcholine. 

As a phospholipid form of choline, alpha gpc can be carried through digestion into the blood and travel to the brain. By increasing brain concentrations of acetylcholine, alpha gpc provides the raw materials to maintain peak levels of concentration. 

Why is Choline in the Brain Important? 

Declining choline levels in the brain is being associated with Alzheimer’s disease, Parkinsons, dementia, and strokes. One reason may be that our ability to uptake choline from food declines as we age. Low choline levels may also be associated with insufficient choline consumption in the average diet. 

Our ability to concentrate for long periods of time suffers when we are choline deficient. In a more demanding environment, not having enough choline can lead to poor levels of performance. This includes workouts as exercise has been shown to reduce concentrations of acetylcholine in the brain. 

Strength Benefits of Alpha GPC 

Many supplements increase anaerobic strength but rarely do they also increase power output. Alpha gpc, however, appears to be one of the few that can increase our power or strength performance in the gym. 

We can also theorize that alpha gpc supplementation sustains strength since we deplete choline stores through exercise. Supplementing before a workout would allow for more available choline in the body. However, we need more research to validate this statement.

Emerging Alpha GPC Research 

This ingredient has only received attention over the past few years. We hope that there will be more research in the coming years to help us better understand its potential benefits. While there have been studies regarding Alpha GPC’s effects on growth hormone levels, the cardiovascular system, and fat loss, we cannot yet conclude about their effectiveness. 

Who Should Use Alpha GPC? 

The simple answer is that anybody can find a benefit to Alpha GPC. However, where this ingredient really shines is with individuals who need to maintain focus in circumstances and environments where there is something on the line. Examples such as: 

• A strenuous job
• Heavy school workload
• Intense bodybuilding training
• Critical thinking tasks
• Athletic performance
• Civil servant or military testing and active duty 

How Much Alpha GPC to Take 

While you will find brain function supplements with lower dosages, most will suggest 300-600mg as a maintenance dose of Alpha GPC. This dosage is appropriate for fighting off brain fog and cognitive fatigue. 

Based on current research, consume 600mg pre workout if using alpha gpc to increase strength and power output.

Higher amounts may be necessary for those suffering from cognitive decline. Most experts suggest that an alpha gpc dosage of 1200mg be taken daily for those suffering the effects of age related impaired cognitive functioning. 

Directions for Taking Alpha GPC 

Increased Focus & Cognition: To use as a nootropic supplement, take 300-600mg in a single dose or divided into multiple dosages. 

Pre Workout Power & Athletic Performance: To increase plasma choline levels before a workout, take 600mg approximately 30-45 minutes before resistance exercise. 

Long-Term Brain Health: Research for cognitive impairment suggests 1200mg daily which is divided into three 400mg doses. 

What to Stack With ALPHA GPC 

There are other ingredients that work synergistically with alpha gpc but the types and dosages may depend on the intended purpose. Below are a list of dietary supplements that may work well when used with alpha gpc. 

Increased Focus & Concentration: Bacopa monnieri, l-theanine, Phosphatidylserine. 

Pre Workout Power & Performance: Caffeine, acetyl-l-carnitine, creatine. 

Long Term Brain Health: Omega-3 fatty acids, phosphatidylserine, creatine.