alpha gpc

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Alpha GPC, or alpha-glycerylphosphorylcholine, is discussed by in several episodes of the . 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. often uses it 3-4 times a week before workouts or cognitive tasks, noting significant improvements in focus when paired with caffeine 2 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.

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    How to Learn Skills Faster | Huberman Lab Podcast #20
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  • 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, advises consulting with a healthcare professional to address individual needs and potential risks.

RELATED QUESTIONS

regarding garlic, can i simply it garlic?

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Yes, you can simply use garlic to help mitigate the potential increase in TMAO levels associated with chronic Alpha GPC usage. 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 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.

Boosting Focus

Andrew explains how increasing acetylcholine transmission can improve focus and concentration, and recommends Alpha-GPC as a supplement to achieve this. He also discusses concerns about the supplement's potential link to stroke and suggests taking garlic capsules to offset any risks.

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RELATED QUESTIONS

i mean can i eat it instead of supplementing

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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.

Boosting Focus

Andrew explains how increasing acetylcholine transmission can improve focus and concentration, and recommends Alpha-GPC as a supplement to achieve this. He also discusses concerns about the supplement's potential link to stroke and suggests taking garlic capsules to offset any risks.

Huberman Lab

Focus Toolkit: Tools to Improve Your Focus & Concentration | Huberman Lab Podcast #88
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RELATED QUESTIONS

does one garlic clove covers 600mg of garlic capsule

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Regarding whether one garlic clove covers 600 mg of garlic extract, 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.

Improving Fertility

Andrew explains how L-carnitine and Coenzyme Q10 can improve egg and sperm quality, and suggests taking 1 to 3 grams of L-carnitine per day and 600 milligrams of garlic extract to offset any increase in TMAO levels. He also mentions that coenzyme Q10 levels in the blood should be between 0.5 and 2.5.

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