Andrew Huberman on Alpha-GPC
24 episodes · 41 references · 2021–2025
- Huberman discusses Alpha-GPC as a nootropic and performance enhancer, citing a 14% increase in power output and benefits for cognitive decline in older populations - Recommends 300-600mg for learning enhancement, up to 1200mg daily (3x400mg) for cognitive effects, taken before training - No evidence of personal consumption or cautions discussed; coverage is limited to research findings and dosing guidance
Benefits
- Cites a 14% increase in power output in one study, along with enhanced fat oxidation and modest growth hormone release - Notes significant but modest effects in offsetting age-related cognitive decline, particularly in older populations - Reports Alpha-GPC significantly improves cognition in Alzheimer's patients among nutraceuticals studied
Best Practices
- Standard dosing is 300-600mg for learning and cognitive enhancement; up to 1200mg daily divided into three 400mg doses for stronger cognitive effects - Should be taken before training sessions for performance benefits - Dosing is context-dependent: lower range for studying, higher range for clinical cognitive support
“I take 300 milligrams of alpha GPC now and again before some cognitive work, sometimes before workouts.”
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“Sometimes I'll combine L-Tyrosine with other things like Alpha-GPC.”
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“Occasionally meaning about once every third sometimes every other but usually about every third workout I'll take 300 milligrams of alpha GPC.”
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“Typically, if I leveraged other forms of pharmacology in order to enhance learning and memory, things like Alpha GPC, I would do that by taking those things before I sat down to learn a particular set of information.”
Understand & Improve Memory Using Science-Based Tools
“The effects on cognitive decline are described as notable. Several studies showed a significant but modest effect on in offsetting cognitive decline, in particular in older populations.”
How to Learn Skills Faster
“Alpha GPC, which is a form of choline and increases acetylcholine transmission, has been shown to offset some of the effects of age related cognitive decline and improve cognitive functioning.”
ADHD & How Anyone Can Improve Their Focus | Huberman Lab Essentials
“Alpha-GPC supports the release of a neuromodulator called acetylcholine. 300 milligrams of Alpha-GPC has been shown to increase physical performance but also cognitive performance.”
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“Alpha GPC can improve growth hormone release and fat oxidation, which in theory can support skill learning.”
How to Learn Skills Faster | Huberman Lab Essentials
“Typically when people are using Alpha-GPC to study or to enhance learning of any kind, they will take somewhere between 300 and 600 milligrams.”
ADHD & How Anyone Can Improve Their Focus
“Alpha GPC typically is taken in dosages of about 300 to 600 milligrams. For the cognitive effects, the dosages are much higher up to 1200 milligrams daily divided into three doses of 400 milligrams.”
How to Learn Skills Faster
“If your specific purpose is to enhance learning and memory, you want to spike adrenaline afterwards. You can do that with Alpha GPC.”
Understand & Improve Memory Using Science-Based Tools
“If you're using those compounds [like Alpha GPC] in order to enhance learning and memory by taking them before or during a learning episode, I encourage you to try and take them either late in the learning episode or immediately after the learning episode.”
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