Alpha gpc

Alpha GPC Overview

Alpha GPC (Alpha-glycerylphosphorylcholine) is a supplement known for its ability to enhance acetylcholine levels in the brain, which can improve focus, cognitive function, and potentially support physical performance. Here are some key points discussed by Andrew Huberman regarding Alpha GPC:

Effects on Cognition and Performance

• Cognitive Enhancement: Alpha GPC supports the synthesis of acetylcholine, a neurotransmitter critical for learning and memory. Doses of 300-600 mg are commonly used to enhance cognitive function, particularly for activities requiring intense focus or learning 1 2.
• Physical Performance: It has been shown to increase power output, with some studies reporting up to a 14% increase in activities requiring explosive strength, like sprinting or resistance training 3.
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    1

    Cognitive Enhancers Explored

    01:40:31
    
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    2

    Acetylcholine and Focus

    01:56:19
    
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    3

    Power and Cognition

    01:40:53
    
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    4

    Focus and Stimulants

    01:41:49
    
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    5

    Fish Oil Insights

    00:29:48
    
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    6

    Enhancing Focus Naturally

    01:38:54
    
• Age-Related Cognitive Decline: Higher doses (up to 1200 mg) have been used in studies to mitigate cognitive decline in older populations, suggesting a potential role in aging-related cognitive health 4.

Usage Recommendations

• Dosage: Huberman typically takes 300 mg of Alpha GPC about three to four times a week, often before workouts or periods of intensive cognitive work. Some individuals may take it more frequently, especially those aiming to counteract cognitive decline 5.
• Combination with Other Compounds: Alpha GPC is often taken alongside caffeine or other supplements to enhance its effects. Combining it with caffeine can improve focus and cognitive performance due to the complementary mechanisms of both substances 2 4.

Safety and Risks

• Stroke Risk: Some studies suggest that long-term, high doses of Alpha GPC may be associated with increased TMAO levels, which could be linked to cardiovascular risks, including stroke. Huberman advises caution and mentions that taking garlic can help mitigate this effect 1 6.
• Personal Sensitivity: Individual responses can vary. Huberman notes that while many people find benefits from Alpha GPC, some may experience discomfort. It's recommended to test individual responses when starting new supplements 4.

For more in-depth insights, consider listening to these related episodes from the Huberman Lab:

• Optimize & Control Your Brain Chemistry (Episode #80)
• ADHD & How Anyone Can Improve Their Focus (Episode #37)
• How to Learn Skills Faster (Episode #20)

These episodes delve into the science of cognitive enhancers, including Alpha GPC and other supplements.