What is alpha-GPC good for?
Alpha-GPC, also known as alpha glycerylphosphoryl choline, is a type of fatty acid that serves as a source of choline, which our brain in turn then uses to produce a neurotransmitter called acetylcholine. This neurotransmitter is extremely important, as it helps serve our attention, memory and learning processes, as well as playing a crucial role during muscle contraction.
Benefits for cognitive health
The specific reason why choline is taken in the form of alpha-GPC is due to its ability to efficiently cross the blood-brain barrier, unlike some other choline formulations, and this is also why it is being investigated for its potential in helping treat brain conditions such as Alzheimer's disease and dementia. Research shows that alpha-GPC can increase cognitive ability in people that suffer from these debilitating diseases.
However, alpha-GPC's benefits on cognitive function have also been tested outside of the realm of these diseases, showing an improvement in verbal memory, visual memory, verbal learning and executive function in participants of a study performed by the American Journal of Clinical Nutrition.
Athletic performance & muscle health
Alpha-GPC's role in muscle contraction in particular has resulted in an increased interest in alpha-GPC in the world of sport and exercise, as it is thought that elevated levels of acetylcholine can promote higher strength muscle contraction, and therefore an increase in athletic performance.
Research shows that alpha-GPC supplementation can potentially improve stamina, muscle strength and overall power output, as well as increasing the growth of lean muscle mass and reducing recovery times after exercise. This appears to be due in part to the fact that alpha-GPC increases levels of human growth hormone.
When should I take alpha-GPC?
Alpha-GPC is essentially a choline compound, and choline is known to have potentially stimulating effects, which means that alpha-GPC is best taken in the morning or early afternoon.
Also, alpha-GPC should ideally be taken with a meal such as breakfast, in order to maximize absorption and minimize any potential side effects.
If you are taking alpha-GPC in order to benefit your workout, it should form part of your pre-workout routine for best results.
What are natural sources of alpha-GPC?
There are no significant natural sources of actual alpha-GPC, as this is a synthetic form of choline replicating that which is only produced naturally in the brain. However, you can achieve additional choline intake by consuming generous amounts of animal-sourced foods, such as eggs, beef liver, salmon, tuna, cod, chicken and turkey.
Alpha-GPC data sources & further reading
Last updated by Asklepios on 30th January, 2025