Alpha GPC

Synonyms: Alpha GPC

Brief summary

• May enhance performance in mental and physical activities
• Increased growth hormone production to enhance performance release
• Increased strength and support for muscle tissue repair
• Increased resistance to fatigue and longer training sessions

What is Alpha Glycerylphosphorylcholine (Alpha-GPC)?

Alpha Glycerylphosphorylcholine (Alpha-GPC) is a cholinergic compound used for its cognitive and performance enhancing properties in athletes. Alpha-GPC is a phospholipid that is essential for brain health. It provides choline for cell membranes and myelin production, supporting the nervous system (1, 2). In some European countries, alpha-GPC is used as a drug for the treatment of Alzheimer's disease. In many countries it is also sold as a supplement to improve memory (3, 4).

Where does alpha GPC come from?

Alpha GPC is a natural precursor of the neurotransmitter acetylcholine, which is important for the function of memory and cognitive processes. [2, 3]. Alpha GPC is a choline compound produced from soy lecithin and is considered a powerful nootropic. The human body is able to produce alpha GPC itself and this ingredient can also be found in various foods (primarily milk, eggs, beef liver, poultry, whole grains and soy products) or special supplements. However, natural sources only contain traces of alpha-GPC. (5, 6).

CDP-choline vs. alpha-GPC

Let's start with the basics. CDP-choline or citicoline is made from choline (with two phosphate groups) and cytidine, while alpha-GPC is made from choline (with one phosphate group) and glycerol. This may sound quite similar, but it has some interestingly different effects in the body (7). Firstly, alpha-GPC increases blood choline levels to a greater extent than CDP-choline. As a result, it has a greater effect on age-related cognitive decline and physical performance. Secondly, alpha-GPC may stimulate fat burning and growth hormone production, which should make it more interesting for bodybuilders than CDP choline (8, 9, 10, 11, 12). CDP choline, on the other hand, is essential for the production of phosphatidylcholine. It has a wider range of active metabolites and potential mental health benefits (13, 14, 15, 16).

How does Alpha-GPC work?

Alpha-GPC supports the nervous system by increasing acetylcholine levels and enhancing cholinergic activity. It may also increase levels of other brain-protective neurotransmitters, which include the following(16, 17, 18, 19):

• GABA
• dopamine
• serotonin
• inositol phosphate

As previously mentioned, it may also increase growth hormone levels (11, 12).

Potential health benefits of alpha-GPC

Alpha-GPC could counteract cognitive impairment and dementia

Older people often suffer from a progressive decline in cognitive function and memory loss (dementia). The causes range from brain damage to poor blood flow and many other causes. Comprehensive study reviews have looked at the effects of Alpha-GPC in over 20 clinical trials totaling over 4,000 subjects with dementia. Each one confirmed the potential of Alpha-GPC to protect the brain and prevent decline in cognitive function regardless of cause. Alpha-GPC also improved attention and memory better than choline or lecithin, without causing significant side effects (1, 11, 20, 21, 22). Scientists investigated the brain-protective and nootropic effects in animal studies. In rats, alpha-GPC improved mental performance and reduced a decline in mental function caused by brain damage, poor blood supply and seizures (23, 24, 25, 26, 27).

Alpha-GPC for the treatment of Alzheimer's disease

In Alzheimer's disease, bundles of mutant proteins kill neurons and deplete acetylcholine stores, leading to a range of cognitive problems (28). In a clinical trial involving a total of 260 patients, alpha-GPC improved all symptoms of Alzheimer's disease. In another study, it enhanced the effects of the standard treatment (donepezil) (29, 30). Younger people use alpha-GPC for its purported nootropic (cognitive function enhancing) effects. The above-mentioned effects may justify such use, but to date no clinical trials on the cognitive effects of alpha-GPC have been conducted with young adults. Summary: Alpha-GPC could prevent and reverse a decline in cognitive function due to Alzheimer's disease, poor blood flow to the brain or other stressors. Some people use alpha GPC to enhance their mental performance, but these effects have yet to be scientifically studied.

Alpha-GPC could improve athletic performance

Alpha-GPC has achieved a degree of popularity among weightlifters, athletes and bodybuilders due to its purported performance-enhancing properties. In two studies involving 61 young men, 250 to 600 mg of Alpha-GPC improved speed, quickness and pulling power. Interestingly, alpha-GPC had stronger effects on the lower body (10, 31). In another study, low doses of alpha-GPC (200 mg) increased vertical jumping power by 8.5% in 22 subjects (23). In seven male subjects, pre-workout supplementation with alpha-GPC (600 mg) caused an astonishing (short-term) increase in growth hormone levels by a factor of 44. The supplementation also provided a 14% increase in bench press strength, but had no effect on speed or recovery (33). Two further studies confirmed that alpha-GPC can increase growth hormone secretion and fat burning. However, the effects on growth hormone production were only temporary and more pronounced in older people (12, 34). Summary: Alpha-GPC appears to increase athletic performance in young people. It could stimulate muscle growth in both young and older people by increasing growth hormone levels, but the evidence for this is limited and suggests only a temporary effect.

Alpha-GPC could be helpful in post-stroke recovery

According to a review of three clinical trials involving 2,500 stroke survivors, alpha-GPC may help restore mental function after a stroke. It improved cognition in up to 70% of cases (9, 35). However, these studies lacked control groups, so further studies are needed before definitive conclusions can be drawn.

Alpha GPC could improve vision

Ocular ischemia syndrome occurs when plaques (atherosclerosis) block the tiny blood vessels in the eyes, which can lead to pain and loss of vision (36).

In 51 patients with ocular ischemia syndrome, the addition of alpha-GPC to standard therapy (37):

• Help with retinal regeneration.
• Improve blood flow to the eyes.
• Sharpen vision.

However, further research is needed to confirm these effects.

Alpha-GPC could protect against radiation

Radiation is a typical part of cancer treatment, but it can also have significant side effects by damaging healthy tissue. In rats with brain tumors, scientists have observed that alpha-GPC has the ability to reduce brain damage and cognitive impairment caused by radiation (38, 39). Alpha-GPC also protected zebrafish embryos from radiation. It blocked the primary pro-inflammatory molecules (IL-1B du NF-kB), prevented mutations and improved survival (40). Incidentally, zebrafish share many genes with humans and are therefore often used in cancer research.

Benefits of Alpha GPC for athletes & bodybuilders

Bodybuilders and other people who want to build muscle mass are often looking for supplements that can give them an advantage - especially supplements that are well researched. Alpha-GPC is a water-soluble compound that has attracted public interest due to its ability to increase human growth hormone production. This is one of the unique properties of Alpha-GFC that sets this compound apart from other choline supplements.

Human growth hormone is a vital peptide hormone that is of particular interest in the sports and nutrition industry as its effects promote muscle growth. It is also responsible for increasing the rate of protein synthesis, energy levels and cell repair in the body. Studies have shown that taking Alpha GPC can increase energy levels by almost 200% and almost double average growth hormone levels after training. It is important for any exerciser to increase strength and power, which can suffer from depleted acetylcholine reserves. Alpha GPC also helps to improve the mind-muscle connection by enhancing neuronal function in the brain and allowing the body to use more of its muscle fibers during exercise. By increasing growth hormone levels and contractile strength, Alpha GPC quickly makes athletes more powerful and resistant to fatigue so they can train longer. Alpha GPC side effects Alpha GPC was safe and harmless in all clinical trials. It only caused mild side effects such as heartburn, nausea, irritability and headaches. Most of the side effects associated with Alpha GPC are dose-related. This means that they can be reduced or eliminated by reducing the dosage used. If you experience symptoms such as dizziness, lightheadedness, migraines or heartburn, this is a sign that you should not use this supplement. When using the standard dosage, most users do not experience any side effects. In animal safety studies, mega-doses (up to 3 grams per kilogram of body weight) only slightly reduced the animals' activity. Scientists concluded that long-term use (26 weeks) of alpha-GPC in the range of 150 mg per kilogram of body weight (over 10 grams per day for adult males) poses no health risks (41). Due to the lack of safety data, children and pregnant women should not use Alpha-GPC.

Alpha GPC dosage recommendation and timing of intake

The recommended dosage for athletes and bodybuilders is between 300 and 600 mg. Alpha GPC should be taken in the morning before training or approximately one hour before the next training session. In clinical studies, the Alpha GPC dosages used ranged from 250 to 1,200 mg per day. Here is an overview of possible dosages for different areas of application:

• Alzheimer's and dementia: 400 mg, 3X daily for 6 - 12 months (29, 30
• Recovery after a stroke: 1,000 mg daily for one month (as injections) (35)
• Thereafter 400 mg orally, 3 times daily for 5 months
• Sports performance: 250 mg daily for one week (10)
• 600 mg daily for 1 to 6 days (33, 31)
• Vision: 400 mg, 2X daily for 2 months (37)

Anecdotal reports suggest that the dosage for nootropic effects ranges from 400 to 1,200 mg per day, although there are no studies to confirm this. It therefore makes sense to start at the lower end of the range and monitor responses.

Additional tips

Some Alpha-GPC products are made from soybeans. People who are allergic to soy products should therefore pay close attention to the label and avoid Alpha-GPC products made from soybeans. As alpha-GPC is a phospholipid, it may be better absorbed by the body when taken with fatty foods. Alpha-GPC attracts moisture and loses its effect over time due to degradation. For this reason, it is particularly important to store the product correctly.

Conclusion

Alpha-GPC is a choline-containing supplement that increases acetylcholine levels in the brain and protects the nerves. It may help with age-related cognitive decline and dementia, including Alzheimer's disease. Young people use Alpha-GPC to improve attention, but these effects have not been well studied. Alpha-GPC has been shown to improve athletic performance, while there is not yet enough scientific research on its benefits for vision and stroke recovery.

References

1. https://www.ncbi.nlm.nih.gov/pubmed/23387341
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2782876/
3. https://www.ncbi.nlm.nih.gov/pubmed/18424594
4. https://www.ncbi.nlm.nih.gov/pubmed/21006936
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579689/
6. https://ods.od.nih.gov/factsheets/Choline-HealthProfessional/
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6120106/
8. https://www.ncbi.nlm.nih.gov/pubmed/1428296
9. https://www.ncbi.nlm.nih.gov/pubmed/11589921
10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5629791/
11. https://www.ncbi.nlm.nih.gov/pubmed/1577400
12. https://www.ncbi.nlm.nih.gov/pubmed/22673596
13. https://www.ncbi.nlm.nih.gov/pubmed/17171187
14. https://www.ncbi.nlm.nih.gov/pubmed/22974472
15. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2900914/
16. https://www.ncbi.nlm.nih.gov/pubmed/8726961
17. https://www.ncbi.nlm.nih.gov/pubmed/23244432
18. https://www.ncbi.nlm.nih.gov/pubmed/8190709
19. https://www.ncbi.nlm.nih.gov/pubmed/26366063
20. https://www.ncbi.nlm.nih.gov/pubmed/17331541
21. https://www.ncbi.nlm.nih.gov/pubmed/24156263
22. https://www.ncbi.nlm.nih.gov/pubmed/12450245
23. https://www.ncbi.nlm.nih.gov/pubmed/1319912
24. https://www.ncbi.nlm.nih.gov/pubmed/1662399
25. https://www.ncbi.nlm.nih.gov/pubmed/1574535
26. https://www.ncbi.nlm.nih.gov/pubmed/27765578
27. https://www.ncbi.nlm.nih.gov/pubmed/25714975
28. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3181599/
29. https://www.ncbi.nlm.nih.gov/pubmed/12637119
30. https://www.ncbi.nlm.nih.gov/pubmed/24898643
31. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4650143/
32. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4595381/
33. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3313098/
34. https://www.ncbi.nlm.nih.gorv/pubmed/1577400
35. https://www.ncbi.nlm.nih.gov/pubmed/8030842
36. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3560693/
37. https://www.ncbi.nlm.nih.gov/pubmed/27213801
38. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3298009/#
39. https://www.ncbi.nlm.nih.gov/pubmed/24880750
40. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5124754/
41. https://www.ncbi.nlm.nih.gov/pubmed/21414376