alpha gpc

Alpha GPC, or alpha-glycerylphosphorylcholine, is discussed by Andrew Huberman in several episodes of the Huberman Lab. Here are some key points:

• Cognitive and Physical Enhancements: Alpha GPC is taken in dosages of 300 to 600 mg to enhance power output, which is beneficial for activities like resistance training or sprinting. For cognitive effects and combating cognitive decline, higher dosages (up to 1200 mg daily) divided into three doses are used. Studies show notable improvements in power output and some cognitive functions, particularly in older populations and those with neurodegenerative conditions 1.

• Acetylcholine Pathway: Alpha GPC is in the acetylcholine synthesis pathway, increasing acetylcholine levels, which can enhance focus and cognitive function. Andrew Huberman often uses it 3-4 times a week before workouts or cognitive tasks, noting significant improvements in focus when paired with caffeine 2 3.

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    1

    Power and Cognition

    01:40:53
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    2

    Cognitive Enhancers

    01:40:31
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    3

    Boosting Focus

    01:29:09
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    4

    Acetylcholine and Focus

    01:56:19
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    5

    Learning and Adrenaline

    00:58:00

• Potential Risks: Chronic, high-dose use of Alpha GPC may increase stroke risk due to elevated TMAO (trimethylamine N-oxide) levels. This can be mitigated by taking 600 mg of garlic, which contains allicin, to reduce TMAO levels 2 3.

• Mechanism for Focus: Alpha GPC increases acetylcholine transmission, stimulating the brain regions responsible for attention and focus, thus potentially aiding in learning and memory retention. It’s recommended to take it 10-20 minutes before tasks requiring intense concentration 4 3.

• Timing and Learning: For enhancing learning and memory, it's suggested to take Alpha GPC late in the learning episode or immediately after, rather than before or during, to maximize the benefits of elevated neurochemicals like epinephrine that aid memory consolidation 5.

For anyone considering Alpha GPC, Andrew Huberman advises consulting with a healthcare professional to address individual needs and potential risks.

Yes, you can simply use garlic to help mitigate the potential increase in TMAO levels associated with chronic Alpha GPC usage. Andrew Huberman recommends taking 600 mg of garlic, preferably in capsule form. He mentions that garlic contains allicin, which helps reduce TMAO levels 1 2. This approach provides a simple and additional cardiovascular benefit when using Alpha GPC.

It's crucial to note that Andrew Huberman has personally tested this method and found it effective. However, he emphasizes the importance of consulting a healthcare professional to determine the best approach for your individual needs 1.

Andrew Huberman confirms that consuming actual garlic cloves can also offset the increase in TMAO levels when taking Alpha GPC. However, he notes that taking 600 mg garlic capsules might be the most cost-effective and simple way to achieve the same benefits. The key compound in garlic, allicin, is what helps reduce TMAO levels 1 2.

So, if you prefer eating garlic over taking supplements, that should work as well, but ensure you consume enough to achieve the desired effects.

Regarding whether one garlic clove covers 600 mg of garlic extract, Andrew Huberman does not provide an exact equivalence. However, he mentions that taking 600 mg of garlic extract (capsule form) is suggested to offset increases in TMAO levels caused by certain supplements 1 2.

If you prefer using whole garlic, it is generally accepted that a single garlic clove weighs around 3-7 grams. The potency of allicin within the clove can vary significantly, so for precise health benefits, relying on standardized 600 mg garlic extract capsules may be more straightforward and consistent.