Alpha-GPC
Alpha-GPC (alpha-glycerophosphocholine) is a highly bioavailable choline compound that occurs naturally in the brain and is also found in small amounts in foods like eggs and organ meats. It rapidly converts to phosphatidylcholine after ingestion, making it one of the most efficient ways to deliver choline to the central nervous system. It is widely used for cognitive support and as a sports performance aid.
Expert Evidence
13 references from 2 experts
“I've been taking Alpha-GPC pretty consistently for a number of years. I do not take it every day. I would say I take it about four days per week prior to workouts or bouts of cognitive work.”
Focus Toolkit: Tools to Improve Your Focus & Concentration
1:32:2012 references in 9 episodes from 2021–2025
Huberman is a regular Alpha-GPC user who values it for both cognitive focus and physical power output, but he deliberately limits his intake to about four days per week due to concerns about TMAO elevation and potential stroke risk with chronic high-dose use.
Consumption
He takes 300mg of Alpha-GPC about four days per week before workouts or bouts of focused cognitive work, and has done so consistently for several years.
Benefits
He highlights a 14% increase in power output for activities like resistance training and sprinting, and notes its effectiveness for cognitive enhancement and focus.
Best Practices
He recommends 300-600mg taken prior to a workout or focused work session, noting that 300mg alone can provide a meaningful boost in concentration.
Cautions
He warns against frequent high-dose use due to increased TMAO levels, and notes emerging data suggesting chronic Alpha-GPC intake may raise stroke risk, though he considers the evidence still inconclusive.
“Alpha GPC is immediately metabolized into phosphatidylcholine once you orally ingest it. Dosages are usually 300 to 400 milligrams per serving, so you need to take about three of those to get to this dosage level.”
Nutrition to Support Brain Health & Offset Brain Injuries
1:17:481 reference in 1 episode
Galpin explains that Alpha-GPC is immediately metabolized into phosphatidylcholine upon oral ingestion and notes that typical servings are 300-400mg, requiring about three servings to reach the effective dosage level (~900-1200mg). No evidence of personal use, specific benefits, or cautions is provided.
Side Effects
- Headache
- Heartburn or GI discomfort
- Dizziness
- Fishy body odor at high doses
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$42.95 total