Alpha-GPC
Alpha-GPC is a choline source that increases acetylcholine production in the brain. It can improve the mind-muscle connection and cognitive function.
Clinical dosage
Origin
Natural & syntheticAlpha-GPC occurs in small amounts in dairy, meat, and soy. In supplements extracted from soy lecithin or synthetically produced. It's a bioavailable form of choline.
Safety
Safe at doses up to 600mg per day. Choline is an essential nutrient your body needs to produce acetylcholine, a neurotransmitter important for memory and muscle contractions.
For comparison
3 eggs together contain about 450mg of choline. Alpha-GPC delivers choline more efficiently to your brain than dietary choline, so a lower dose already has effect.
Dosage by weight and gender
The effective alpha-GPC dose for sports performance is 300-600mg per session (Bellar et al., 2015). Body weight is not a determining factor for dosing. There are no relevant differences between men and women. The adequate intake for choline in general is 550mg/day for men and 425mg/day for women (EFSA), but alpha-GPC delivers choline more efficiently than dietary sources.
Frequently asked questions
What is alpha-GPC?▼
Alpha-GPC is a highly bioavailable form of choline. It raises acetylcholine levels in your brain, which helps with focus, memory, and the mind-muscle connection during training.
Is alpha-GPC dangerous?▼
No, alpha-GPC is safe at doses up to 600mg per day. Choline is an essential nutrient your body needs anyway. At very high doses it can cause a fishy body odor, but that's rare at normal supplement doses.
How much alpha-GPC per day?▼
Take 300-600mg alpha-GPC about 30 minutes before training. Most pre-workouts contain 150-300mg, which is on the low side. As a standalone supplement you can easily add 300mg extra.
Scientific sources
The clinical dosages on this page are based on peer-reviewed research.
- The effect of alpha-glycerylphosphorylcholine on acute growth hormone responseZiegenfuss TN et al. — J Int Soc Sports Nutr (2008)
Pre-workouts with Alpha-GPC
No products found with this ingredient