Alpha GPC

Alpha-GPC is a choline supplement used to support focus and cognition, and sometimes power output. A typical single dose is 300–600 mg before a mental or physical task. 1

• 1. Power output and metabolism: One study reported a 14% increase in power output. Alpha-GPC was also described as increasing fat oxidation and modestly promoting growth-hormone release. 2
• 2. Cognitive decline: Studies have used doses up to 1,200 mg daily, divided into three doses, and reported modest benefits for cognitive decline, particularly in older adults. 3
• 3. Acetylcholine and timing: Alpha-GPC increases acetylcholine transmission. For focus or concentration, Huberman described taking it about 10–20 minutes beforehand; he also said he does not take it every day. 4 5
• 4. Possible risks and garlic: Regular high-dose use over long periods has been linked in some studies to possible increased stroke risk, though the evidence was described as inconclusive. Alpha-GPC may raise TMAO, a cardiovascular risk marker; the suggested countermeasure was 600 mg of garlic. 6 7
• 5. Combining it with other compounds: It is sometimes paired with caffeine or L-tyrosine before a workout or focused work. 8