Best 10 Alpha GPC Supplements Reviewed

Best Alpha GPC Supplements

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.

Best Selling 5 Alpha GPC Supplements

Product

Name

Buy on iHerb

Buy on Amazon

NOW Supplements, Alpha GPC 300 mg with Bioavailable Source of Choline, 60 Veg Capsules


#1

Now Foods Alpha GPC
Jarrow Formulas Alpha GPC, Supports Brain Function, 300mg, 60 Veggie Caps

#2

Jarrow Formulas Alpha GPC
Alpha GPC Choline Supplement (Beginner Nootropic for Brain Support, Focus, Memory, Motivation, and Energy) Pharmaceutical Grade, Made in USA (60 Capsules 300mg)

#3

Alpha GPC Choline Supplement
Cell
Nutricost Alpha GPC 300mg, 120 Veggie Capsules - Non-GMO and Gluten Free, 600mg per Serving

#4

Nutricost Alpha GPC
Cell
Alpha GPC 50% Powder 25g (42 Servings), Choline Cognitive Enhancer, Nootropic, Enhanced Power Output, Mood Support, Memory, Learning, Concentration, Focus

#5

Alpha GPC Powder 25g
Cell

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.

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