Also known as: L-Alpha glycerylphosphorylcholine, choline alfoscerate
Alpha-GPC Choline 50%
Choline is a primary component of acetylcholine biosynthesis, a neurotransmitter found naturally throughout the body. However, in the brain, acetylcholine functions both as a neurotransmitter and a neuromodulator.
- One of the most efficient sources of choline
- A primary component of acetylcholine (neurotransmitter and neuromodulator)
Sources of choline are plentiful and include eggs, red meat, poultry, fish, dairy, peanuts, and some vegetables. Food sources for alph-GPC are scarcer, with red meat being the primary source.
Why Choline Supplementation is Important
Vegetarians or vegans have fewer sources of choline in their diet and may benefit from choline supplementation than someone who eats meat daily.*
Although cheaper forms of choline, such as choline bitartrate, are fine for liver health benefits, studies suggest that either alpha-GPC choline or CDP choline are optimal for promoting acetylcholine concentrations in the brain.*
Why just 50%?
100% alpha-GPC is highly hygroscopic. It absorbs enough moisture from the air that it congeals into a solid mass and is then difficult to dose or encapsulate. Moisture also reduces the shelf life of a supplement.
To prevent the above issues, alpha-GPC is formulated with either mannitol, silicon dioxide, or both. These anti-caking agents limit sticking and ensure the powder remains dry and free-flowing.
If you see 100% alpha-GPC powder for sale, you are likely to receive a solid “chunk” of alpha-GPC that you must pick apart in order to dose. 100% Alpha-GPC capsules are less of a problem, but they do have a shorter shelf life than 50% capsules and the 100% powder will still solidify and “rattle around” in the capsule.
Take 600mg of alpha-GPC 50% to start (300mg of alpha-GPC, equivalent to one capsule). Then take 1200mg of 50% (or two capsules) if needed. Do not exceed two doses per day.
Alpha-GPC or CDP Choline (Citicoline)?
Although both of these choline sources are beneficial as cognitive supplements, you will want to try both in order to see which works best for you. Alpha-GPC is more effective for some individuals.
However, citicoline may be preferred in some particular instances. If you are creating a stack which requires uridine and a choline source, citicoline can fill both roles as it turns into free choline and cytidine after supplementation. Cytidine then converts into uridine in the body.
Powder or Capsules?
Alpha-GPC powder allows for faster absorption and more control over your dosage. The powder has a neutral taste and mixes with water. But if you’re in a hurry, you can’t beat the convenience of the capsules.
I’ve preferred Alpha-GPC to CDP choline as it seems to be more effective at equal doses. However, I sometimes take citicoline with a stack which calls for uridine, such as the MrHappy Stack.