Alpha-GPC

Also known as: alpha-glycerophosphocholine, choline alfoscerate, α-GPC

Grade B — Moderate Evidencenootropiccholine
300–600 mgMorning with food. Avoid evening — may interfere with sleep.

Most bioavailable choline source for the brain. Supports acetylcholine production for memory, focus, and muscle contraction.

🧠Cognitive Performance🎯Focus💪Muscle & Recovery
Last reviewed: 2026-03-11

Evidence

Grade B

Studies

3

Interactions

2

Forms

1

Evidence Rating: Grade B — Moderate Evidence

Some RCTs with positive results, or strong observational evidence. More research may refine our understanding.

Interaction Warnings

Anticholinergic medicationsModerate

Antagonistic — may reduce efficacy of diphenhydramine, scopolamine

Cholinesterase inhibitors (donepezil)Moderate

Additive cholinergic effects; monitor

⚠️ Important Notes

  • Acetylcholine precursor — may cause headaches if over-supplemented
  • Hygroscopic — store in sealed container

Clinical Evidence (3 studies)

Alpha-GPC improved cognitive function in Alzheimer's

De Jesus Moreno Moreno M (2003) — Clin Ther

Improved cognitive function and ADAS-cog score in Alzheimer's; multicenter RCT

View on PubMed

Meta-analysis: α-GPC improved cognition in neurological conditions

Rano C et al. (2023) — J Clin Med

Systematic review confirming cognitive benefits

View on PubMed

Alpha-GPC augmented growth hormone and bench press force

Ziegenfuss T et al. (2008) — J Int Soc Sports Nutr

Increased peak bench press force output

View on PubMed

Alternatives to Consider

These supplements target similar goals and may be worth considering alongside or instead of Alpha-GPC.

Phosphatidylserine

Grade B

Phospholipid that supports cell membrane integrity in the brain. FDA-qualified health claim for cognitive decline. Reduces cortisol.

🧠 Cognitive Performance🎯 Focus💪 Muscle & Recovery

L-Theanine

Grade B

Amino acid from green tea. Promotes calm focus (alpha brain waves) without drowsiness. Excellent safety profile.

🎯 Focus🧠 Cognitive Performance

Lion's Mane

Grade B

Medicinal mushroom that stimulates NGF. Multiple RCTs show benefits for mild cognitive impairment and mood.

🧠 Cognitive Performance🎯 Focus

Related Supplements

Phosphatidylserine

Grade B — Moderate Evidence

Phospholipid that supports cell membrane integrity in the brain. FDA-qualified health claim for cognitive decline. Reduces cortisol.

CDP-Choline (Citicoline)

Grade B — Moderate Evidence

Bioavailable choline source that also elevates dopamine and acetylcholine. Cognizin form best studied for attention and working memory.

L-Theanine

Grade B — Moderate Evidence

Amino acid from green tea. Promotes calm focus (alpha brain waves) without drowsiness. Excellent safety profile.

Lion's Mane

Grade B — Moderate Evidence

Medicinal mushroom that stimulates NGF. Multiple RCTs show benefits for mild cognitive impairment and mood.

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⚕️ Important Disclaimer

This information is for educational purposes only. It is not medical advice. Always consult a healthcare provider before starting any supplement regimen, especially if you take medications or have health conditions.

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