Alpha GPC


Alpha GPC, or alpha glycerylphosphorylcholine, is known for enhancing cognitive function and power output. It is often taken in dosages ranging from 300 to 600 milligrams for cognitive enhancement and to boost physical power. The following benefits and considerations have been noted regarding Alpha GPC:


  1. Enhancement of Power Output: Studies have shown that it can increase power output by 14% during activities requiring significant power such as resistance training (1).
  2. Cognitive Effects: Higher dosages up to 1200 milligrams daily can help mitigate cognitive decline, particularly in older populations (1).
  3. Fat Oxidation: Alpha GPC is known to increase fat oxidation and can modestly promote growth hormone release, supporting overall physical performance and skill learning (1).
  4. Cholinergic Transmission: It increases acetylcholine transmission, enhancing focus and potentially aiding in neuroplasticity. Commonly taken about 10 to 20 minutes before intense focus or physical activities (2).


  1. Potential Risks with High Chronic Use: Chronic use, particularly at high doses over many years, may pose an increased risk for stroke, although more data is needed for conclusive evidence (3).

    Alpha GPC Benefits

    Andrew discusses the benefits of alpha glycerylphosphorylcholine (alpha GPC) on cognitive function and power output. Studies have shown that it can offset cognitive decline and increase power output by 14%. It can also promote growth hormone release and fat oxidation, which can support skill learning.

    Huberman Lab

    How to Learn Skills Faster | Huberman Lab Podcast #20
  2. TMAO Levels: Regular supplementation could also increase TMAO levels, which may relate to cardiovascular risks. Taking 600 milligrams of garlic may help to counteract this increase (2).

Usage Recommendations

  • Dosage: Typically, 300 to 600 milligrams before mental or physical tasks. Not recommended for daily use to avoid potential risks (2).
  • Combination with Other Supplements: People often take Alpha GPC in conjunction with other supplements like L-tyrosine or caffeine for enhanced focus and cognitive effects (4).

It's crucial to consult with a healthcare provider before starting any new supplement, especially for those looking to manage specific health conditions or concerns.

For more detailed insights, you can refer to the mentioned podcasts episodes like [], and others where discusses Alpha GPC.