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Alpha-GPC: Uses, Side Effects, Interactions, Dosage and Supplements


Alpha-GPC (L-Alpha glycerylphosphorylcholine)

Alpha-GPC is a nootropic used to improve brain function, which leads to improved memory and increased mental focus. 

Uses of Alpha-GPC

​​​Alpha-GPC is a nootropic (improved brain functionality) used in pre-workout supplements, amino acid supplements and nootropic supplements due to its ability to improve brain functionality and increased athletic performance.


Alpha-GPC has been increasingly used in pre-workout supplements as a cognitive enhancing ingredient. Although human studies were not significant, groups who supplemented with Alpha-GPC over caffeine or a placebo performed better on a variety of tests. The Alpha-GPC group was given either 200mg or 400mg.  However, in studies with rodents, it was determined that Alpha-GPC does improve brain function at 600mg.

Recent studies have shown that Alpha-GPC may have a direct correlation with improved performance. Athletes were given 600mg of Alpha-GPC or a placebo over the course of 6-days. The results were that Alpha-GPC supplementation led to improved physical performance over the placebo group. 

Alpha-GPC is now being found in amino acid products. The supplementation of Alpha-GPC in amino acid products can provide cognitive benefits as well as muscle recovery from the aminos.

Alpha-GPC is also used as a primary ingredient in many nootropic supplements. 

Alpha-GPC can be a stand-alone nootropic or combined with other cognitive enhancing ingredients. 

Interactions with Alpha-GPC

Alpha-GPC can work well as a stand-alone supplement as a nootropic for improve brain functionality.

Alpha-GPC pairs well with stimulants like caffeine in pre-workout supplements to provide increased sense of alertness and brain function, while getting the boost of energy from caffeine. Other forms of stimulants that pair well with Alpha-GPC are Hordenine, Synephrine and Dynamine.

Alpha-GPC can also be paired with other cognitive enhancing ingredients is pre-workouts like Huperzine-A, Tyrosine, Choline CDP, PQQ, Theanine, Bacopa and Choline Bitartrate.

Side Effects of Alpha-GPC

Alpha-GPC is typically well tolerated by healthy adults, but some side effects have been reported. Users have occasionally experienced headaches, fatigue, nervousness, nausea, diarrhea and gastrointestinal distress; also, this supplement can result in dizziness and low blood pressure in some individuals. If you are pregnant, always consult with your OB. 

Recommended Alpha-GPC Dosage

Typically Alpha-GPC ingredients only yield 50% of Alpha-GPC. The recommended dosage of Alpha-GPC is 300mg-600mg, If your supplement label says, "Alpha-GPC 50%" you want to make sure the dosage is 600mg-1,200mg to yield the recommended 300mg-600mg dose. 

Recommended Supplements Featuring Alpha-GPC

The following products contain Alpha-GPC at the recommended dosage, and are recommended supplements for Fitness Informant:

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