Supplement
Alpha-GPC
SaveA phospholipid-derived choline source that efficiently raises brain acetylcholine levels, studied for cognitive support and power output.
Quick verdict
Good choline donor for cognitive purposes and one of the better-studied choline forms. Athletic performance data are mixed but mildly positive.
Evidence score
A rough internal score reflecting quantity, quality, and consistency of human evidence. Not a clinical recommendation.
What the research shows
European trials (mostly Italian) show cognitive benefits in dementia at 1200 mg/day. Smaller sports science studies suggest acute increases in growth hormone and power output at 600 mg.
Benefits
- Efficient brain choline delivery
- May support memory and attention
- Preliminary power-output benefits in athletes
Dosage notes
300–600 mg/day for general nootropic use; 1200 mg/day was used in dementia trials.
Side effects
- Headache
- GI distress
- Fishy body odour
Who should be cautious
A 2021 observational study raised a hypothesis about long-term high-dose use and stroke risk via TMAO; causality is not established.
What this page cannot tell you
Cognitive data are strongest in impaired populations. The TMAO concern requires more research.
Leaderboard scores
- Memory62
- Focus60
- Muscle30
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