According to research, alpha GPC is one of the most effective nootropic brain supplements on the market. It's a brain-boosting chemical that's been shown to be safe and well accepted by both old dementia sufferers and young athletes trying to increase their physical endurance and strength.
a-GPC, like phosphatidylserine, is a natural therapy for Alzheimer's disease and can help to delay age-related cognitive decline. (1)
What Exactly Is Alpha GPC?
Alpha GPC, also known as alpha glycerylphosphoryl choline, is a choline source. It's a fatty acid found in soy lecithin and other plants that's utilized in supplements for cognitive health and muscle strength.
Alpha GPC, also known as choline alfoscerate, is prized for its capacity to carry choline to the brain and assist the body in producing the neurotransmitter acetylcholine, which is involved for many of the health advantages of choline. Acetylcholine is a neurotransmitter that is involved in learning and memory, as well as being one of the most critical neurotransmitters for muscular contraction.
Unlike choline bitartrate, another prominent choline supplement on the market, A-GPC may penetrate the blood-brain barrier. This is what allows it to have such positive effects on the brain and why it's used to treat dementia illnesses like Alzheimer's. (2)
Advantages and Applications
1. Enhances Memory Impairment
Alpha GPC is used to enhance memory, learning, and critical thinking abilities. It accomplishes this by raising acetylcholine levels in the brain, a neurotransmitter involved in memory and learning activities. According to the researchers, alpha GPC has the potential to improve cognitive symptoms associated with Alzheimer's disease and dementia. (3)
A 2003 double-blind, randomized, placebo-controlled trial published in Clinical Therapeutics examined the effectiveness and acceptability of alpha GPC in the treatment of mild-to-moderate Alzheimer's cognitive impairment. For 180 days, patients were given 400-milligram a-GPC capsules or placebo capsules three times a day. All patients were evaluated at the start of the experiment, after 90 days of therapy, and again after 180 days.
All measured indicators, including the Alzheimer's Disease Assessment Scale for cognition and behavior and the Mini-Mental State Examination, improved in the alpha GPC group after 90 and 180 days of therapy, whereas they remained stable or worsened in the placebo group.
The researchers found that a-GPC is clinically beneficial and well-tolerated in the treatment of cognitive symptoms associated with dementia diseases, and that it has potential as an Alzheimer's natural therapy. (4)
2. Improves Learning and Concentration
There is a lot of evidence that supports the advantages of alpha GPC for persons with cognitive dysfunction, but what about its usefulness in those who don't have dementia? Alpha GPC has been shown in studies to improve attention, memory, and recall in young, healthy individuals.
A cohort research with dementia-free people published in the American Journal of Clinical Nutrition discovered that increased choline consumption was connected to better cognitive function. Verbal memory, visual memory, verbal learning, and executive function were among the cognitive areas tested. (5)
In addition, according to a research published in the Journal of the International Society of Sports Nutrition, alpha GPC supplementation is good for specific physical and mental performance tasks when utilized by young people. Subtraction in Sequence Test scores were 18% quicker in individuals who received 400 milligrams of a-GPC vs those who received 200 milligrams of caffeine. Furthermore, the caffeine group had considerably greater jitteriness scores than the alpha GPC group. (6)
3. It boosts athletic performance.
Alpha GPC has been shown in studies to have ergogenic effects. As a result, athletes are becoming increasingly interested in a-GPC for its potential to boost stamina, power output, and muscular strength. Supplementing with a-GPC has been shown to boost physical strength, promote lean muscle mass growth, and reduce recovery time after exercises.
According to research, alpha GPC increases human growth hormone, which is involved in cell regeneration, growth, and the maintenance of healthy human tissue. The ability of growth hormone to boost physical stamina and exercise performance is well documented.
A number of research have been conducted to evaluate the efficacy of alpha GPC on physical stamina and power. According to a 2008 randomized, placebo-controlled, crossover trial including seven males with resistance training expertise, a-GPC does actually increase growth hormone levels. The experimental group received 600 mg of alpha GPC 90 minutes before resistance training.
Peak growth hormone levels were increased 44-fold following alpha GPC usage contrasted to 2.6-fold after placebo treatment, according to the researchers. A-GPC usage also boosted physical force, with peak bench press force being 14% higher than placebo. (7)
In addition to enhancing muscular strength and physical power, growth hormone is believed to promote weight reduction, strengthen bones, improve mood, and enhance sleep quality.
4. Promotes Stroke Recovery
Early research shows that a-GPC may be useful for people who have had a stroke or a transient ischemic episode (also known as a "mini stroke"). This is because alpha GPC can function as a neuroprotective agent and promote neuroplasticity via nerve growth factor receptors. (8)
Researchers in Italy discovered that alpha GPC promotes cognitive recovery in individuals with acute stroke or mini-stroke in a 1994 study. Following a stroke, patients were given a 1,000 mg injection of alpha GPC for 28 days, followed by 400 milligrams 3 times a day by mouth over the next five months.
The researchers stated that at the end of the experiment, 71% of patients showed no signs of cognitive deterioration or amnesia. Additionally, patient Mini Mental State Test scores increased dramatically. Aside from these findings, researchers discovered a minimal percentage of adverse events after taking alpha GPC, confirming its great tolerability. (9)
5. Could Help Epilepsy Patients
A 2017 animal research published in Brain Research evaluated the impact of alpha GPC therapy on cognitive impairment caused by epileptic seizures. Researchers discovered that injecting rats with a-GPC three weeks after inducing seizures enhanced cognitive performance and promoted neurogenesis, which is the formation of nerve tissue.
This study reveals that alpha GPC may be beneficial for epilepsy patients due to its neuroprotective properties, which may mitigate cognitive impairment and neuronal damage caused by seizures. (10)
Choline and Alpha GPC
Choline is a vitamin that is required for various bodily activities, including brain function. It is required for the effective functioning of the essential neurotransmitter acetylcholine, which functions as an anti-aging neurotransmitter and aids in the communication of our neurons.
Although the body produces a limited quantity of choline, we must receive it from dietary sources. Choline-rich foods include cow liver, salmon, chickpeas, eggs, and chicken breast. According to some accounts, the choline present in dietary sources is not adequately absorbed by the body, which is why some people have a choline shortage. Because choline is primarily metabolized in the liver, those with liver problems will not be able to absorb it.
This is where alpha GPC pills come in. Some doctors advocate using choline supplements like a-GPC to improve brain function and memory retention. It is thought that alpha GPC and CDP choline are the most useful to the body since they closely resemble how choline is present naturally in meals. Alpha GPC, like choline that is naturally absorbed by the foods we consume, is recognized for its capacity to penetrate the blood-brain barrier when taken, assisting the body in converting choline into the vital neurotransmitter acetylcholine.
Alpha GPC is a powerful choline. A 1,000-milligram dosage of a-GPC corresponds to approximately 400 milligrams of dietary choline. In other words, alpha GPC contains around 40% choline by weight.
CDP Choline vs. A-GPC
CDP choline, commonly known as cytidine diphosphocholine and citicoline, is a choline and cytidine-containing molecule. CDP choline is well-known for its ability to aid in the transportation of dopamine in the brain. Citicoline, like alpha GPC, is prized for its capacity to pass the blood-brain barrier when taken, allowing for memory and cognitive enhancement. (11)
While alpha GPC contains around 40% choline by weight, CDP choline comprises approximately 18% choline. However, CDP choline contains cytidine, a precursor to the nucleotide uridine. Uridine is well-known for its ability to boost cellular membrane production, and it also possesses cognitive-enhancing qualities. (12)
Both a-GPC and CDP choline have been linked to cognitive advantages such as improved memory, mental function, and attention.
What to Look for and How to Use
Alpha GPC is available in the Austraila as a nutritional supplement that is taken orally. Alpha GPC supplements are widely available online and at health food stores. It is available in capsule and powder form. Many a-GPC manufacturers advocate taking the supplement with meals for maximum effectiveness.
Most frequently, A-GPC supplements are utilized to enhance memory and cognitive function. It can also help with physical endurance and performance.
Because most alpha GPC supplements are produced from soy, persons who are allergic to soy should avoid them unless the label is carefully read.
A-GPC is hygroscopic, which means it absorbs moisture from the surrounding air. As a result, supplements must be stored in an airtight container and should not be exposed to air for an extended amount of time.
Recommendations for Supplements and Dosage
The usual a-GPC dose varies based on the health advantages sought. Alpha GPC products typically prescribe between 200 and 600 mg per day.
In trials involving healthy athletes, the most frequent dosage utilized to boost physical endurance and power was 600 mg administered 90 minutes before physical exercise or training. (13)
Higher dosages of 1,200 milligrams per day, divided into 3 doses, may be useful for people with mild to moderate Alzheimer's disease, according to studies examining the effects of alpha GPC for enhancing cognitive performance.
It is recommended to begin with the lowest effective dose of alpha GPC supplements and gradually increase if necessary.
Side Effects and Risks
For healthy individuals, Alpha GPC supplements are typically considered safe and well taken, however negative effects may develop in some circumstances. Fatigue, nausea, headaches, upset stomach, diarrhea, heartburn, and anxiousness are all possible adverse effects of a-GPC. In addition, some people have low blood pressure and lightheadedness after using alpha GPC.
High amounts of alpha GPC can be harmful, therefore stick to the prescribed dosage to avoid negative side effects.
It's worth noting that many a-GPC pills are made from soy lecithin. Soy lecithin is a contentious ingredient included in many processed and packaged meals. Some people have unfavorable responses to soy products, such as nausea, bloating, upset stomach, and skin rashes. When selecting an alpha GPC supplement, use goods manufactured from organic fermented soy wherever feasible.
There isn't enough evidence to support the safety of a-GPC supplements for pregnant or nursing women, thus they should be avoided for the time being.
Last Thoughts
Alpha GPC is utilized to transport choline across the blood-brain barrier. It is a precursor of the neurotransmitter acetylcholine, which supports cognitive wellness.
Alpha GPC pills can help your cognitive health by boosting your memory, learning, and attention. a-GPC has also been shown in studies to improve athletic stamina and muscular strength.
Although research on Alzheimer's disease indicate that dosages as high as 1,200 milligrams per day can be beneficial and well-tolerated, the normal suggested dosage for alpha GPC is between 200 and 600 mg per day.