Alpha-GPC
Other ·Exploratory record · not publication-reviewed ·Updated July 13, 2026
Highly bioavailable choline source that rapidly crosses the blood-brain barrier. Enhances acetylcholine production for memory, focus, and athletic power output.
Exploratory record, not a reviewed medical publication.
See the editorial and medical-review policies for the publication gate.
This generated database record has not completed a claim-level review by a qualified human medical reviewer. Bibliography links and evidence labels are not approval. The page remains available for reference and is excluded from search indexing.
What the research says.
A quick, data-only summary. The full evidence, dosing, and sources are below.
Alpha-GPC is an other most often used for memory and focus, athletic power output, growth hormone support. NutriStack rates the overall evidence as moderate. A typical adult dose is 300–600 mg daily, commonly taken as alpha-gpc 50% (standard) or 99% powder. This profile indexes 18 sources.
The bottom line
Evidence rating moderate. Most-documented uses: memory and focus, athletic power output, growth hormone support. 18 sources indexed (1991–2026), with 0 interaction records on file.
How it works, mechanistically.
Core mechanism
Rapidly absorbed and crosses the blood-brain barrier. Releases free choline for acetylcholine (ACh) synthesis via choline acetyltransferase. Also stimulates growth hormone release via cholinergic activation of GHRH neurons. Provides glycerophosphate for phosphatidylcholine membrane synthesis.10
Dosing & protocol.
Take in the morning for cognitive enhancement or pre-workout for performance; hygroscopic, keep sealed7,3
What it actually costs.
Real-world pricing across three quality tiers. Assumes Alpha-GPC 50% / 99%.
Assumes 300-600 mg/day. Vendor basis: BulkSupplements powder, NOW/iHerb, Life Extension, and Amazon marketplace; 99% powder and branded capsules drive premium pricing. Updated 2026-05-28.
The same dose, as food.
How much you'd eat to match a supplemental dose.
Food sources supply choline in several forms; alpha-GPC is a concentrated supplemental choline donor.
Full safety detail.
Side effects
- Headache
- GI upset
- Dizziness
- Fishy body odor (high doses)
- TMAO/cardiovascular concerns: large cohort study found higher 10-year stroke risk in dose-dependent manner
Contraindications
- Acetylcholinesterase inhibitors
- History of stroke or high cardiovascular risk without clinician guidance17
Sources, by evidence tier.
Numbered references. Citations throughout the page link here.
Meta-analyses & systematic reviews
1- 1Activity of Choline Alphoscerate on Adult-Onset Cognitive Dysfunctions: A Systematic Review and Meta-AnalysisPMIDSagaro GG et al. · J Alzheimers Dis Rep · 2023
Systematic review of 358 participants across 3 RCTs found alpha-GPC significantly improved clinical conditions in patients with dementia disorders.
Randomized controlled trials
9- 2Effects of choline alfoscerate on cognitive function and quality of life in type 2 diabetes: A double-blind, randomized, placebo-controlled trialPMIDSohn M, Park YH, Lim S · Diabetes, obesity & metabolism · 2025
Sohn M, Park YH, Lim S. Effects of choline alfoscerate on cognitive function and quality of life in type 2 diabetes: A double-blind, randomized, placebo-controlled trial. Diabetes, obesity & metabolism. 2025
- 3Acute Alpha-Glycerylphosphorylcholine Supplementation Enhances Cognitive Performance in Healthy MenPMIDParker AG et al. · Nutrients · 2024
Alpha-GPC supplementation significantly increased cognitive performance in young healthy males as measured by Stroop Total Score and completion time.
- 4Comparative study of choline alfoscerate as a combination therapy with donepezil: A mixed double-blind randomized controlled and open-label observation trialPMIDLee W, Kim M · Medicine · 2024
Lee W, Kim M. Comparative study of choline alfoscerate as a combination therapy with donepezil: A mixed double-blind randomized controlled and open-label observation trial. Medicine. 2024
- 5Effects of egg yolk choline intake on cognitive functions and plasma choline levels in healthy middle-aged and older Japanese: a randomized double-blinded placebo-controlled parallel-group studyPMIDYamashita S, Kawada N, Wang W et al. · Lipids Health Dis · 2023
RCT of 41 older adults found 12 weeks of egg yolk choline supplementation (300 mg/day, containing PC, LPC, and alpha-GPC) significantly improved verbal memory scores compared to placebo.
- 6Effects of branched chain amino acids, l-citrulline, and alpha-glycerylphosphorylcholine supplementation on exercise performance in trained cyclists: a randomized crossover trialPMIDHarrington RN · Journal of the International Society of Sports Nutrition · 2023
Harrington RN. Effects of branched chain amino acids, l-citrulline, and alpha-glycerylphosphorylcholine supplementation on exercise performance in trained cyclists: a randomized crossover trial. Journal of the International Society of Sports Nutrition. 2023
- 7Evaluation of the effects of two doses of alpha glycerylphosphorylcholine on physical and psychomotor performancePMIDBellar D et al. · J Int Soc Sports Nutr · 2015
No significant differences between groups for isometric strength or psychomotor performance after 7 days of alpha-GPC supplementation.
- 8The effect of alpha-glycerylphosphorylcholine on muscular strength and power outputSource linkedPMIDBellar D, LeBlanc NR, Campbell B · J Int Soc Sports Nutr · 2015
- 9Cognitive improvement in mild to moderate Alzheimer's dementia after treatment with the acetylcholine precursor choline alfoscerateSource linkedPMIDDe Jesus Moreno Moreno M · Clin Ther · 2003
- 10Effect of a new cognition enhancer, alpha-glycerylphosphorylcholine, on scopolamine-induced amnesia and brain acetylcholinePMIDLopez CM et al. · Pharmacol Biochem Behav · 1991
Alpha-GPC restored learning and memory impaired by scopolamine-induced amnesia, demonstrating its cholinergic mechanism of action.
Reviews & position papers
6- 11Safety of L-alpha-glycerylphosphorylcholine (L-alpha-GPC) from soya phospholipids (lecithin) as a novel food pursuant to Regulation (EU) 2015/2283PMIDEFSA Panel on Nutrition, Novel Foods and Food Allergens (NDA), Turck D, Bohn T et al. · EFSA journal. European Food Safety Authority · 2026
EFSA Panel on Nutrition, Novel Foods and Food Allergens (NDA), Turck D, Bohn T et al.. Safety of L-alpha-glycerylphosphorylcholine (L-alpha-GPC) from soya phospholipids (lecithin) as a novel food pursuant to Regulation (EU) 2015/2283. EFSA journal. European Food Safety Authority. 2026
- 12Unlocking the potential of l-α-glycerylphosphorylcholine in the food industry: From safety approvals to market prospectsPMIDCao J, Su E · Comprehensive reviews in food science and food safety · 2025
Cao J, Su E. Unlocking the potential of l-α-glycerylphosphorylcholine in the food industry: From safety approvals to market prospects. Comprehensive reviews in food science and food safety. 2025
- 13[Efficacy and safety of choline alfoscerate in the preventive therapy of dementia in elderly patients with Mild Cognitive Impairment: a three-year prospective comparative study]PMIDPonomareva EV, Androsova LV, Krinsky SA et al. · Zhurnal nevrologii i psikhiatrii imeni S.S. Korsakova · 2024
Ponomareva EV, Androsova LV, Krinsky SA et al.. [Efficacy and safety of choline alfoscerate in the preventive therapy of dementia in elderly patients with Mild Cognitive Impairment: a three-year prospective comparative study]. Zhurnal nevrologii i psikhiatrii imeni S.S. Korsakova. 2024
- 14The Nutritional Supplement L-Alpha Glycerylphosphorylcholine Promotes AtherosclerosisPMIDBielinska K et al. · Int J Mol Sci · 2022
Alpha-GPC supplementation increases cecal TMA and plasma TMAO production, which has been linked to accelerated atherosclerosis progression.
- 15[Clinical efficacy and safety of choline alfoscerate in the treatment of late-onset cognitive impairment]PMIDGavrilova SI, Kolykhalov IV, Ponomareva EV et al. · Zhurnal nevrologii i psikhiatrii imeni S.S. Korsakova · 2018
Gavrilova SI, Kolykhalov IV, Ponomareva EV et al.. [Clinical efficacy and safety of choline alfoscerate in the treatment of late-onset cognitive impairment]. Zhurnal nevrologii i psikhiatrii imeni S.S. Korsakova. 2018
- 16Choline alphoscerate in cognitive decline and in acute cerebrovascular disease: an analysis of published clinical dataSource linkedPMIDParnetti L, Amenta F, Gallai V · Mechanisms of ageing and development · 2001
Observational studies
1- 17Association of L-α Glycerylphosphorylcholine With Subsequent Stroke Risk After 10 YearsPMIDLee G et al. · JAMA Intern Med · 2021
Population-based cohort (N=12M, South Korea) found alpha-GPC users had 46% higher 10-year stroke risk (aHR 1.46, 95% CI 1.43-1.48) in dose-response manner vs nonusers.
Reference material
1Common questions.
Quick answers about Alpha-GPC, drawn from the data on this page.
What is Alpha-GPC?
Highly bioavailable choline source that rapidly crosses the blood-brain barrier. Enhances acetylcholine production for memory, focus, and athletic power output.
What is Alpha-GPC used for?
Commonly cited benefits of Alpha-GPC include: Memory and focus; Athletic power output; Growth hormone support; Neuroprotection; Cognitive enhancement. NutriStack rates the overall evidence as moderate.
What is a typical dose of Alpha-GPC?
A typical adult dose of Alpha-GPC is 300–600 mg daily. The commonly recommended form is Alpha-GPC 50% (standard) or 99% powder. These are general ranges, not personalized advice; confirm the right dose with a clinician.
What are the side effects of Alpha-GPC?
Reported side effects include headache, gi upset, dizziness, fishy body odor (high doses), tmao/cardiovascular concerns: large cohort study found higher 10-year stroke risk in dose-dependent manner. This is educational information; check with a healthcare professional before use.
How strong is the evidence for Alpha-GPC?
NutriStack rates this as Moderate, meaning several aligned RCTs or one large RCT plus supporting reviews. Full tier criteria are at https://nutristackapp.com/methodology/evidence-tiers.
Use this with your stack
Alpha-GPC in NutriStack.
Add it to your stack, see how it interacts with everything else you take, and get a Stack Score that updates the moment it does.