Alpha-GPC (L-Alpha-Glycerylphosphorylcholine)
Alpha-GPC is a precursor to acetylcholine, a key neurotransmitter involved in brain and neuromuscular activation. Research suggests that pre-exercise supplementation may promote growth hormone secretion and improve muscular strength and power output. Studies also indicate potential benefits for cognitive function and focus.
An ingredient with growing research
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Effects reported in research
Research indicates that pre-exercise intake may stimulate growth hormone secretion
RCTs report improvements in muscular strength and power output, primarily in trained adults
Improvements in focus and attention have been reported, mediated through enhanced acetylcholine production
Studies suggest support for cognitive function including memory and learning, largely extrapolated from elderly and dementia research
Enhanced neuromuscular coordination may contribute to improved training performance
Dosage & timing
- Typically 300–600 mg taken 30–60 minutes before exercise.
- For cognitive purposes, some protocols use 300–600 mg divided into two daily doses.
- Taking with food may support tolerability and absorption.
Cautions
- •Generally well tolerated at recommended doses, but headache, dizziness, nausea, and gastrointestinal discomfort have been reported.
- •Caution is advised when combining with other choline-containing supplements due to risk of excessive choline intake.
- •Individuals taking anticholinergic medications or those with a history of cerebrovascular or neurological conditions should consult a doctor before use.
- •Safety during pregnancy and breastfeeding has not been established; consultation with a healthcare professional is recommended.
Last checked: 2026-06-25