Alpha-glycerophosphocholine or sometimes just glycerophosphocholine (Alpha GPC) is a choline-containing supplement that, appears to be pharmacologically active at higher doses.
Alpha GPC is mostly marketed due to it conferring dietary choline to the body following oral ingestion, and being the most efficient choline prodrug at doing so (able to influence both systemic and brain concentrations of choline).
Alpha GPC also appears to support the structure of cellular membranes, which is not a common mechanism attributed to choline prodrugs (only CDP-choline is associated with lipid membranes in this sense).
Oral supplementation of alpha GPC is of interest for nootropic purposes, as it appears to have cognitive-enhancing properties and attenuate the rate of cognitive decline in the elderly.
In regards to reducing the rate of cognitive decline, alpha GPC at high doses (1,200 mg) does appear to be somewhat effective in mild to moderate Alzheimer's disease and works nicely with the standard therapy.
Athletes are at times interested in alpha GPC due to its ability to enhance growth hormone production and to enhance power output, which has a lone pilot study in support of 600 mg alpha GPC prior to exercise.
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What Is Alpha GPC
Alpha-glycerophosphocholine or sometimes just glycerophosphocholine (Alpha GPC) is a choline-containing supplement that, appears to be pharmacologically active at higher doses.
Alpha GPC is mostly marketed due to it conferring dietary choline to the body following oral ingestion, and being the most efficient choline prodrug at doing so (able to influence both systemic and brain concentrations of choline).
Alpha GPC also appears to support the structure of cellular membranes, which is not a common mechanism attributed to choline prodrugs (only CDP-choline is associated with lipid membranes in this sense).
Oral supplementation of alpha GPC is of interest for nootropic purposes, as it appears to have cognitive-enhancing properties and attenuate the rate of cognitive decline in the elderly.
In regards to reducing the rate of cognitive decline, alpha GPC at high doses (1,200 mg) does appear to be somewhat effective in mild to moderate Alzheimer's disease and works nicely with the standard therapy (acetylcholinesterase inhibitors).
Athletes are at times interested in alpha GPC due to its ability to enhance growth hormone production and to enhance power output, which has a lone pilot study in support of 600 mg alpha GPC prior to exercise.
It may be beneficial to take alpha GPC alongside dietary fatty acids for absorption (due to it being a phospholipid), although this does not appear to be an absolute requirement.
Alpha GPC Sources
Alpha GPC is a choline-containing phospholipid and is used as a precursor for both acetylcholine synthesis and phospholipid synthesis in the brain. It is essentially a prodrug for both choline and glycerophosphate. Some food sources and their contents include:
- Toasted wheat germ (33.78mg/100g), wheat crackers (10.94mg/100g), and wheat bread (4.93mg/100g);
- Oat bran (33.25mg/100g);
- 2% Milk (9.98mg/100g) and skim milk (9.70mg/100g);
- Cheese (2.30mg/100g), Cottage cheese (8.39mg/100g), Cream cheese (9.26mg/100g);
- Yogurt (7.79-9.10mg/100g);
- Eggs (0.60mg/100g);
- Chicken breast (1.12-1.20mg/100g) and liver (8.80mg/100g);
- Pork sausage (7.41mg/100g), cooked pork loin (22.51mg/100g);
- Beef liver (77.93mg/100g);
- Atlantic cod (30.04mg/100g), Salmon (5.89mg/100g);
- Bananas (5.60mg/100g), blueberries (0.61mg/100g), avocado (0.73mg/100g), grapefruit (1.16mg/100g), cantelope (0.71mg/100g), oranges (1.10mg/100g), and strawberries (0.86mg/100g);
- Broccoli (1.32mg/100g), cabbage (3.47mg/100g), cucumber (0.48mg/100g), spinach (0.21mg/100g), onions (0.57mg/100g), sauerkraut (0.94mg/100g), sweet potatoes (1.97mg/100g), brussel sprouts (3.18mg/100g), and raw mushrooms (5.11mg/100g);
- Beer (light at 2.98mg/100g, regular at 5.06mg/100g) and coffee (0.67mg/100g).
Which Is the Best Source of Choline
Alpha-GPC appears to be the best currently known cholinergic in increasing plasma and brain choline levels, as it has better transportation into the brain than does choline (somewhat similar to CDP-choline).
But since it is greater percentage choline by weight (relative to CDP-choline) taking X dose of either drug gives more choline when using Alpha GPC.
How Alpha GPC Is Being Absorbed
Alpha GPC can also be formed as a by-product when two molecules of lysolecithin reconfigure into a molecule of lecithin (via acetylation that is active when high concentrations of lysolecithin are present, with a KM of 3.6mM.
Alpha GPC is an intermediate in lecithin metabolism, and thus uses some of the same enzymes for its metabolism and absorption
Does Alpha GPC Enhance Power Output
Supplemental of Alpha-GPC given 600 mg Alpha GPC prior to a power test (bench throws) reported a 14% power output improvement relative to placebo when taken 45 minutes prior to activity; this was a pilot study.
Alpha GPC and Growth Hormone
Alpha GPC appears to increase growth hormone secretion following oral ingestion, but due to rapid normalization of growth hormone concentrations within 2 hours it may not lead to practical benefits (see the Arginine page and its growth hormone subsection for more info on this topic)
Does Alpha GPC Cause Any Side Effects
Alpha GPC seems to be safe when used appropriately. It can cause side effects in some people including heartburn, headache, insomnia, dizziness, skin rash, and confusion.
